Where Do I Start?

We’ve all heard that resistance training is good for us and for our future health. But has anyone ever instructed you on how to go about resistance training? There is a lot to think about in creating a resistance training program, such as, frequency, technique, rest, volume, progression, and more.

It has been proven that resistance training, when performed correctly, can improve all components of muscular fitness: strength, power, and endurance. In addition, resistance training can help prevent chronic diseases such as osteoporosis, diabetes, and obesity (1).

Here are the America College of Sports Medicine recommended guidelines for general muscular fitness in regards to resistance training (1):

  • Include all major muscle groups and resistance train 2-3 days/week
  • 2-4 sets/exercise and 8-12 repetitions/set with 2-3 minutes of rest between sets
  • Technique is very important to prevent injury
  • Progression is a key part of developing a habitual training program

These components are not typically known by all. Thus, it is very important to seek advice from a certified personal trainer so they can help you get started on the right foot! The certified trainers at the Rec. Sports & Fitness Center are very knowledgeable, experienced, and will help you develop a program and fits your goals (of course teaching you about proper form and safety).

Or try our new program this fall called “Strength in Numbers” which will teach you that strength is based on personal progress and you will learn how to create a personalized strength program that fits your goals. This program runs for 6 weeks and starts Oct. 1st.


1) ACSM Guidelines for Exercise Testing and Prescription. 2010. 8th Edition. P. 165-171.

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