Before You Start

HOW TO FILL OUT THE WORKOUT CARD

Cardiovascular activity
Use the workout card to document in detail the cardiovascular activity you choose to do each day. Utilize the weekly card to keep a short record of your weekly activity.

Resistance training activity
Use the workout card to develop a resistance training plan for the next 4 weeks. Keep the daily workout card with you during resistance training sessions to note any modifications you need to make to your plan.

After 4-8 weeks
Reevaluate your plan to address training effects (noticeable benefits from exercise) that have occurred.

Remember that as you progress, a certain level of intensity is required in order for benefits to continue to occur.

YOUR RESISTANCE TRAINING PLAN

Keep the following in mind when developing and revising your resistance training plan:

  • The major muscle groups of your body consist of the biceps, triceps, chest, back, shoulders, legs, and core.
  • A repetition is the number of times an exercise is performed (ex. 20 bicep curls). A set is a group of consecutive repetitions (ex. 2 sets of 20 bicep curls). Generally, one to three sets of 8-25 repetitions are sufficient for each individual exercise. Beginners may want to start with one set for the first month and then increase to two sets the second month.
  • Perform exercises at a slow and controlled pace through a full range of motion.
  • Utilize the chart to the right to help you choose the number of sets and repetitions to meet your goals.
  • For each type of resistance training, the weight increases. That is why the repetitions decrease and the rest time increases.
  • Remember that it is okay to add intensity (weight) before adding sets or repetitions.

 

Choosing the number of sets and repetitions

Endurance Muscle Building Strength
Sets 2-3 3-6 2-6
Reps >12 6-12 <6
Rest <30 sec 30-1.5 min 2-5 min

Next step

Read our Resistance Training Tips before performing exercises and using equipment.

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