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STRENGTH TRAINING PROGRAMS
Best Suited For Individuals Who:
Wish to keep aerobic and strength programs separate
Want to train 3 or more days per week
Want to workout at a high intensity for improved muscle definition
Want to do multiple sets
Intensity of Weight: high/moderate
Repetitions *: 8 12
Rest Periods: 30 seconds to 2 minutes
Sets *: 1 to 3
Recommended Days Per Week: 2 to 3
Important: To provide a total fitness regimen, 2 to 3 days of aerobic activity should be performed in addition to
the 2 to 3 days of strength training workouts.
CIRCUIT TRAINING PROGRAMS
Best Suited For Individuals Who:
Want to combine aerobic and strength training
• Have only 3 days per week to train
Want a more general conditioning workout
• Have had trouble adhering to a program in the past
Intensity of Weight: moderate/low
Repetitions *: 15 20
Rest Periods: very little
Sets *: 1
Recommended Days Per Week: 3
Important: Vary your program from time to time to avoid staleness and to rest muscles and joints from repetitive
and possible excessive use.
Strength Trainers
• Once a week do a circuit training workout.
• Break your week up:
• One day strength training
• One day aerobic training
• One day circuit training
Training Instruction
Which program is best for you?
Which type of workout you pursue and which program you follow depends on your motivation level, available time,
fitness level and goals. The following will help you decide:
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