Martha Schimmel’s workouts are designed for overall health and fitness. Below are some tips and best practices to make sure you get the most out of your weight training workouts. Even if you are a beginner.
If you are using machines, good! Machine based workouts are best for unconditioned beginners as it cuts down on injuries. Working up to free weights can be a great goal to work toward. In the meantime, using machines provides support for weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.
- Perform your workout at least two times per week, significant strength and fitness gains are obtained with at least two workouts per week.
- Take one day off from weight training between each workout.
- For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.
- For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.
- It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.
- Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.