![\"How](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2018\/03\/How-to-Choose-a-Strength-Training-Program.960.NEW_-715x358.jpg\")
<\/p>\nStrength training programs are designed to give people the best results, so it is important to choose the right one for you.<\/p>\n
<\/p>\n
No matter your fitness objective, resistance training<\/a>\u00a0can probably help you achieve your goals.<\/p>\n<\/div>\n Trouble is, with the Internet so besieged by training tips and recommendations, how can you tell a strength-training program that will deliver real results from another that offers false promises?<\/p>\n To help you cut through the clutter, we\u2019ve put together a comprehensive guide to choosing the best strength-training program for\u00a0you<\/em>.<\/p>\n Some programs will require equipment (free weights,\u00a0resistance bands<\/a>, etc.), some won\u2019t.<\/p>\n But before you even begin to worry about identifying the right tools for the job, you have to figure out what that job is.<\/p>\n In short, you need to determine what you want your strength-training program to do for you (besides the obvious, of course).<\/p>\n Pro tip:\u00a0<\/strong>If you\u2019re looking for a strength-training program you can start today. Check out the programs available on\u00a0Beachbody On Demand<\/a>!<\/p>\n Whether you pump iron,\u00a0stretch rubber<\/a>, throw balls, pull cables, battle ropes, swing kettlebells, or\u00a0use your body<\/a>\u00a0as your barbell, you\u2019re going to become stronger.<\/p>\n While some protocols and equipment are more effective than others, challenging your muscles triggers adaptations that help them better meet that challenge.<\/p>\n But the benefits of strength training extend beyond simply increasing strength. It can also help you\u00a0build muscle<\/a>\u00a0(i.e., increase muscle size), boost power, improve muscular endurance, and\u00a0lose fat<\/a>, depending on how you approach it.<\/p>\n Here\u2019s how training strategies differ for various goals.<\/p>\n Strength is defined as the maximal force you can apply against a load \u2014 or, more simply, how much weight you can move (lift, squat, press, etc.).<\/p>\n Strength-focused programs typically use low-repetition sets with heavy weights that are at least 85 percent of your one-rep max (1RM).<\/p>\n Not sure what your 1RM is? \u201cUse a weight that challenges you to complete six reps per set,\u201d says Trevor Thieme, C.S.C.S., Beachbody\u2019s senior manager of fitness and nutrition content. \u201cYou should also rest for 2 to 5 minutes between sets to allow for sufficient strength recovery.\u201d<\/p>\n If your goal is to increase the size of your muscles (think: body building), conventional wisdom dictates that you should stick to 6 to 12 reps per set, and to limit rest to 1 minute between sets.<\/p>\n But recent research suggests that the ideal rep range might be wider than previously thought.<\/p>\n One\u00a0study<\/a>\u00a0in the\u00a0Journal of Applied Physiology\u00a0<\/em>found no difference in\u00a0hypertrophy<\/a>\u00a0(i.e., muscle growth) between men who performed 20 to 25 reps per set and those who did 8 to 12 reps per set.<\/p>\n \u201cThe key seems to be lifting to\u00a0volitional failure<\/a>,\u201d says Thieme. Also known as \u201ctechnical failure,\u201d it\u2019s the point at which your form begins to break down (as opposed to \u201cabsolute failure,\u201d which is when you can\u2019t do another rep). \u201cSo choose a weight that causes you to reach that point in your last set of each exercise,\u201d he adds. \u201cThat goes for every strength-training goal, not just hypertrophy.\u201d<\/p>\n As far as frequency, aim to train\u00a0at least\u00a0<\/em>2 days per week, and no more than 5 or 6 days.<\/p>\n \u201cThe key is to stimulate muscle growth often enough to effect lasting increases in size and strength, but not so often that such adaptations are hampered by insufficient recovery,\u201d Thieme explains.<\/p>\n In the context of fitness, the technical definition of power is \u201cthe time rate of doing work,\u201d which is basically the speed at which you can apply force.<\/p>\n It\u2019s all about explosive movement, and there are many ways to go about increasing it, but two of the most common are weightlifting and plyometrics.<\/p>\n To increase power by pumping iron, the typical advice is to perform multiple sets of 1 to 5 explosive reps using 75 to 90 percent of your 1RM.<\/p>\n As with strength building, you\u2019ll need to rest for 2 to 5 minutes between sets to allow for sufficient power recovery. Olympic lifting and powerlifting are examples of this kind of resistance training.<\/p>\n The second common power training method,\u00a0plyometrics<\/a>, is also sometimes referred to as jump training, although that\u2019s not entirely correct, as you can do upper-body plyometrics as well.<\/p>\n Jump squats<\/a>, split jumps, box jumps, clapping push-ups, and medicine ball throws are all examples of plyometric exercise.<\/p>\n The ability of a muscle to contract repeatedly for an extended period of time without fatiguing is known as muscular endurance.<\/p>\n That\u2019s not to be confused with\u00a0cardiovascular endurance<\/a>, which is the ability of the heart and lungs to deliver oxygen to the body\u2019s tissues \u2014 including muscles \u2014 during sustained activity.<\/p>\n If you want to increase muscular endurance through strength training, you\u2019ll need to do multiple sets of 15 plus reps. That typically means using a weight that\u2019s around 70 percent of your 1RM. Rest between sets should also be minimal (30 seconds or less).<\/p>\n When it comes to exercising for fat loss,\u00a0cardio<\/a>\u00a0gets the lion\u2019s share of the attention. And while it\u2019s true that cardio can be an effective option \u2014 especially if it\u2019s\u00a0high-intensity cardio<\/a>\u00a0(e.g., HIIT) \u2014 it\u2019s not the only one.<\/p>\n A strength-training program emphasizing compound, multi-joint exercises at 6 or more reps per set can help you reach your fat-loss goal, says Tony Gentilcore, C.S.C.S., a strength coach in Boston, Massachusetts.<\/p>\n The reason: It keeps your metabolism elevated for longer after you finish working out, burning more calories overall.<\/p>\n Strength training will also help ensure that you don\u2019t lose muscle as you shed fat.<\/p>\n Studies show that when you focus on\u00a0steady-state cardio<\/a>\u00a0(think: jogging) for weight loss, as much as 25 percent of that lost weight comes from lean mass, aka muscle).<\/p>\n With strength training, nearly all of the weight lost is fat.<\/p>\n It\u2019s worth noting, however, that while strength training can aid fat loss, you won\u2019t optimize it without\u00a0dialing in your diet<\/a>. That doesn\u2019t mean just cutting calories.<\/p>\n Indeed, if you reduce your intake too drastically, you may experience the opposite of the desired effect, as your body might respond to\u00a0severe calorie restriction<\/a>\u00a0by slowing your metabolism to conserve fuel and energy.<\/p>\n Instead, gradually lower your daily intake by 200 to 300 calories every few weeks until you hit the ideal intake for your desired weight and activity level.<\/p>\n Also focus on\u00a0fueling with whole foods, vegetables, fruits, and grains<\/a>, and limit processed foods as much as possible. What you put in your body affects what you get out of it.<\/p>\n <\/p>\n Pick a primary goal, and get any or all of these secondary benefits:<\/p>\n Among the most powerful fringe benefits of regular strength training are its bone-building superpowers. Bone loss\u00a0typically begins<\/a>\u00a0in a person\u2019s 30s but can be slowed by strength training, thus reducing the risk of fractures later in life, according to a\u00a0research review<\/a>\u00a0in\u00a0Clinical Cases in Mineral and Bone Metabolism<\/i>.<\/p>\n By extension, strength training can help prevent injury throughout your musculoskeletal system, even if it isn\u2019t your activity of choice. Runners, for example, can benefit greatly from\u00a0adding strength training<\/a>\u00a0to their weekly workout regimen.<\/p>\n According to Gentilcore, bigger, stronger muscles may help runners limit wear and tear on their joints. \u201cIf the muscles are bigger, they\u2019re able to absorb and produce more force,\u201d he says.<\/p>\n Studies also show that building stronger muscles can improve biomechanics and reinforce connective tissues. The result: less time on the disabled list.<\/p>\n The whole \u201csurvival of the fittest\u201d thing isn\u2019t limited to the natural world. After analyzing data from more than 80,000 UK residents, researchers from the University of Sydney discovered that those who engaged in strength training at least twice a week\u00a0reduced their risk of death from any cause<\/a>\u00a0by 23 percent, regardless of whether they did weightlifting or bodyweight training.<\/p>\n Regardless of your goal, any smart program should feature each of the following.<\/p>\n All of the aforementioned strength-training strategies emphasize compound (multi-joint) moves like\u00a0squats<\/a>\u00a0and\u00a0pull-ups<\/a>\u00a0that hit multiple muscle groups.<\/p>\n \u201cMuscles don\u2019t work in isolation in the real world, so if you want to build\u00a0functional, real-world strength<\/a>, the bulk of your program should encompass exercises that train your muscles to be strong together,\u201d Thieme says.<\/p>\n That doesn\u2019t mean you shouldn\u2019t do isolation exercises like\u00a0bicep curls<\/a>\u00a0and\u00a0triceps kickbacks<\/a>, which target a single muscle and move a single joint. It just means that they shouldn\u2019t be the focus of your workouts.<\/p>\n No matter your goal, you won\u2019t make gains if you don\u2019t consistently increase the challenge to your muscles.<\/p>\n This concept is known as progressive overload, and smart programs like\u00a0Body Beast<\/a>\u00a0and\u00a0SHIFT SHOP<\/a>\u00a0are predicated on it.<\/p>\n By regularly increasing the amount of weight you lift, how you lift it, and\/or the exercises you do, your muscles will continue to adapt by growing stronger, Thieme says.<\/p>\n Even when you find the perfect program for your goals, remember to incorporate\u00a0recovery<\/a>\u00a0into your weekly routine. This means prioritizing quality\u00a0sleep<\/a>,\u00a0nutrition<\/a>, and\u00a0hydration<\/a>, as well as scheduling rest\/recovery days.<\/p>\n \u201cBut don\u2019t confuse rest with inactivity,\u201d says Thieme. \u201cStay active \u2014 walk, hike, bike, swim,\u00a0do yoga<\/a>, etc. \u2014 but keep your intensity below \u2018workout\u2019 level.\u201d If you can easily carry on a conversation, you\u2019re good. If you can\u2019t, you\u2019re pushing yourself too hard to facilitate your recovery.<\/p>\n Keep in mind that it\u2019s perfectly normal \u2014 even expected \u2014 to feel sore in the first 24 to 48 hours following exercise.\u00a0 If you\u2019re starting a new program or switching up your routine. This is known as delayed-onset muscle soreness<\/a>, or DOMS.<\/p>\n It\u2019s usually temporary, and as long as it doesn\u2019t inhibit everyday movement, it\u2019s not a valid excuse to take an extra recovery day.<\/p>\n But if it causes you to wince while climbing stairs or getting out of a chair, or if it lasts longer than a week, back off exercise for a day or two.<\/p>\n To make the most of your strength-training program, you also need to\u00a0prioritize protein<\/a>. \u201cYour muscles won\u2019t grow if you don\u2019t provide them with sufficient materials to do so,\u201d Thieme says. \u201cAnd in this case, those materials are amino acids.\u201d<\/p>\n Shoot for 20 to 25 grams of protein per meal, and .5 to .9 grams per pound of body weight total per day.<\/p>\n Protein shakes<\/a>\u00a0offer a quick, convenient means of getting the muscle-building nutrients you need throughout the day \u2014 especially\u00a0after a workout<\/a>.<\/p>\n There are no hard-and-fast rules as to which muscle groups you should train together.<\/p>\n You may choose to follow classic bodybuilder muscle pairings like chest with triceps, back with biceps, and shoulders with legs. Or, you could do total-body workouts every time you exercise.<\/p>\n However, the muscle groupings you train on any given day are less important than ensuring you\u2019re giving your muscles sufficient recovery time between sessions.<\/p>\n If you work, say, your chest and back one day, don\u2019t do an arm workout the following day, for example.<\/p>\n \u201cAny time you press something you also use your triceps, and every time you pull something you also use your biceps,\u201d Thieme says.<\/p>\n So be mindful of which muscles you\u2019re targeting, and give them ample rest before hammering them again.<\/p>\n So long as you\u2019re training regularly, you can expect to see increases in strength within a couple of weeks of starting any new program.<\/p>\n \u201cThose initial increases are mostly neuromuscular,\u201d says Thieme. \u201cYour nervous system adapts fairly quickly to stresses, and will become more efficient at communicating with your muscles.\u201d<\/p>\n Physical changes (read: muscle growth and greater definition), on the other hand, typically take longer to notice.<\/p>\n With consistent training, you\u2019ll likely start noticing changes in muscle size and shape after about 3 weeks.<\/p>\n People often assume that strength training means lifting massive weights, but there are modalities to suit any goal, preference, and price point.<\/p>\n In fact, you carry a highly effective muscle-building tool with you at all times: your own body weight.<\/p>\n And while bodyweight training has a reputation for being a\u00a0beginner strength-training<\/a>\u00a0approach or a \u201cplan b\u201d for when you don\u2019t have access to weights, it can help even veteran lifters build more muscle.<\/p>\n \u201cBodyweight training can be just as effective as pumping iron for packing on lean mass, and if you want evidence of that, look at a gymnast,\u201d says Thieme. \u201cPound for pound, gymnasts are among the strongest athletes in the world, and the only weight they use to build all that muscle is their own.\u201d<\/p>\n Best of all? Using just your body allows you to do your\u00a0weight training at home<\/a>.<\/p>\n With an ever-growing library of workout programs,\u00a0Beachbody On Demand<\/a>\u00a0offers something for every goal and schedule.<\/p>\n And if your goal is becoming stronger, the programs below can speed you on your way.<\/p>\n Each of them will help you build muscle, shed fat, increase strength, enhance muscular endurance, and boost power.\u00a0 Not to mention build stronger bones and reduce your risk of injury \u2014 from the comfort of home.<\/p>\n Each program also emphasizes some goals over others. So how do you choose?<\/p>\n Easy \u2014 just select the one that most closely matches your fitness level, time constraints, preferred workout style, and ultimate objective.<\/p>\n Fitness Level:<\/strong>\u00a0Advanced<\/p>\n Workout Duration:\u00a0<\/strong>20 to 45 minutes<\/p>\n Amoila Cesar is the go-to strength and transformation specialist among NBA athletes and celebrities alike.<\/p>\n In\u00a06 Weeks of THE WORK<\/a>, Amoila adapted the training regimen he created for his athlete clients, so you can work out at home and still get awesome results.<\/p>\n The program focuses on functional fitness, performing compound lifts, agility moves, and mobility exercises to help you build a stronger body\u00a0and<\/em>\u00a0prepare you for real-life activities.<\/p>\n Bonus: If you don\u2019t pass the Fit Test (yup, there\u2019s a test!), you can try\u00a04 Weeks of THE PREP<\/a>\u00a0to help you prepare for 6 Weeks of THE WORK.<\/p>\n Fitness Level:<\/strong>\u00a0Intermediate-Advanced<\/p>\n Workout Duration:\u00a0<\/strong>20 to 40 minutes<\/p>\n Morning Meltdown 100<\/a>\u00a0is from Beachbody Super Trainer and\u00a0CORE DE FORCE<\/a>\u00a0co-creator Jericho McMatthews.<\/p>\n Every morning, she\u2019ll lead you through a 20- to 30-minute workout that can\u00a0help you rev up your metabolism and burn fat all day.<\/p>\n There are 100 unique workouts in total and each one is designed to help you transform your body and reap the rewards of working out in the morning.<\/p>\n Fitness Level:<\/strong>\u00a0Intermediate-Advanced<\/p>\n Workout Duration:\u00a0<\/strong>30 to 40 minutes<\/p>\n LIIFT4<\/a>\u00a0with Super Trainer Joel Freeman is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).<\/p>\n The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you\u2019re working.<\/p>\n Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.<\/p>\n There are no gimmicky moves, no overly complicated routines, and no opportunity for boredom because you\u2019ll do all 32 workouts of the program in real-time with Joel and the cast, never doing the same workout twice.<\/p>\n Fitness Level:<\/strong>\u00a0Intermediate-Advanced<\/p>\n Workout Duration:\u00a0<\/strong>27 to 60 minutes<\/p>\n Super Trainer\u00a0Autumn Calabrese<\/a>\u00a0will help you build a strong, lean body \u2014 including a firmer butt and more sculpted abs \u2014 with 80 unique workouts.<\/p>\n You\u2019ll do six workouts per week, each lasting between 27 and 60 minutes. The workout themes always remain the same (Booty, Total Body Core, AAA, Legs, Cardio Core, and Cardio Flow), but Autumn changes how you perform them each week, so you never do the same workout twice.<\/p>\n If you\u2019re not feeling ready for 80 Day Obsession, no problem: You can prepare with\u00a0A Little Obsessed<\/a>, our five-day precursor program with slightly easier workouts.<\/p>\n And if you can\u2019t get enough of the Obsession, try out\u00a0A Little More Obsessed<\/a>! These six workouts include new exercises and are a\u00a0little shorter than 80 Day Obsession workouts, but still high-intensity.<\/p>\n Fitness Level:\u00a0<\/strong>Intermediate-Advanced<\/p>\n Workout Duration:\u00a0<\/strong>30 to 50 minutes<\/p>\n For those seeking a more traditional bodybuilding plan (i.e., one that focuses on hypertrophy), Sagi Kalev uses the latest exercise science and cutting-edge training techniques to help you\u00a0build head-turning muscle<\/a>\u00a0and shed the fat that conceals it. With his help, you can sculpt a ripped physique in 90 days.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Beginner-Intermediate<\/p>\n Workout Duration:\u00a0<\/strong>30 minutes<\/p>\n This comprehensive program blends resistance training, high-intensity cardio, and yoga to kick-start your total-body transformation in just 21 days. The accompanying nutrition plan is crucial for success and uses color-coded,\u00a0portion-control<\/a>\u00a0containers to simplify healthy eating.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Intermediate<\/p>\n Workout Duration:\u00a0<\/strong>22 minutes<\/p>\n Tony Horton\u2019s military-inspired workout program eliminates three of the biggest obstacles to getting in shape: time, experience, and inconvenience. In 22 minutes a day, Tony will lead you through total-body routines that alternate between resistance training and cardio, and that can be done anywhere with minimal equipment.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Advanced<\/p>\n Workout Duration:\u00a0<\/strong>30 minutes<\/p>\n If you crushed 21 Day Fix, consider trying 21 Day Fix EXTREME to sculpt an even leaner, stronger, more athletic physique. It, too, packs strength training and high-intensity cardio into short, 30-minute workouts, but true to its name, it cranks up the challenge to deliver more extreme results.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Intermediate-Advanced<\/p>\n Workout Duration:<\/strong>\u00a030 to 50 minutes<\/p>\n You\u2019ll need heavy dumbbells and a \u201cwhatever it takes\u201d work ethic to get through these five all-new muscle-building workouts from the Beast himself, Sagi Kalev. If you find yourself hungry for more, do a second or third round of AWOHL, or move on to\u00a0Body Beast<\/a>\u00a0if you haven\u2019t tried it already.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Intermediate-Advanced<\/p>\n Workout Duration:<\/strong>\u00a028 to 45 minutes<\/p>\n Learn how to burn fat faster through resistance training with Chalene Johnson\u2019s HIIT opus. This program is tough, so if you\u2019re a beginner, consider completing one of Chalene\u2019s other programs \u2014 such as\u00a0PiYo<\/a>\u00a0\u2014 first. But if you\u2019re already in good shape, this 3-month program will help you build a body that makes you smile even wider whenever you look in the mirror.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Intermediate-Advanced<\/p>\n Workout Duration:<\/strong>\u00a025 to 45 minutes<\/p>\n Super Trainers Autumn Calabrese and Sagi Kalev team up to help you sculpt a dream physique. The program alternates between muscle-building Hammer workouts (created by Sagi) and fat-incinerating Chisel workouts (created by Autumn) that last from 25 to 45 minutes. You\u2019ll need weights (or resistance bands), a bench, and a chin-up bar (or a door attachment kit for your resistance bands).<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Beginner-Intermediate<\/p>\n Workout Duration:\u00a0<\/strong>25 to 45 minutes<\/p>\n Designed with athletes in mind, this program emphasizes drills and exercises that build agility, coordination, strength, power, and endurance. Led by Super Trainer Chris Downing, the 25- to 45-minute workouts alternate between strength and cardio training, increasing in length and intensity each week.<\/p>\n<\/div>\n Fitness Level:\u00a0<\/strong>Advanced<\/p>\n Workout Duration:<\/strong>\u00a043 to 92 minutes<\/p>\n The classic home fitness program created by Tony Horton features 12 intense workouts designed to trigger extreme results. You\u2019ll do everything from classic strength training to intense, martial arts-inspired cardio on your journey to becoming a leaner, stronger, more chiseled version of the person you are today.<\/p>\n<\/div>\n<\/div>\n <\/p>\n Originally posted in the Beachbody On Demand Blog<\/a> – \n5 Main Goals of Strength Training Programs<\/h2>\n
1. Increase strength<\/h3>\n
2. Build muscle<\/h3>\n
How many times should you work out per week to build muscle?<\/h4>\n
3. Boost power<\/h3>\n
4. Improve muscular endurance<\/h3>\n
5. Lose fat<\/h3>\n
![\"How](\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2020\/02\/How-to-Choose-a-Strength-Training-Program.600.2.jpg\")
<\/div>\nSecondary Benefits of a Strength Training Program<\/h2>\n
Stronger bones<\/h3>\n
Fewer injuries<\/h3>\n
Increased longevity<\/h3>\n
Key Elements of a Strength Training Program<\/h2>\n
Compound exercises<\/h3>\n
Progressive overload<\/h3>\n
Recovery<\/h3>\n
Proper nutrition<\/h3>\n
![\"Jericho](\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2018\/03\/How-to-Choose-a-Strength-Training-Program.600.3.jpg\")
<\/a><\/p>\nWhat Are the Best Muscle Groups to Train Together?<\/h2>\n
How Long Does It Take to See Results from Strength Training?<\/h2>\n
Can You Get Stronger Without Weights?<\/h2>\n
Weight Training at Home: How to Pick a Beachbody Strength Program<\/h2>\n
6 Weeks of THE WORK<\/a><\/h2>\n
Morning Meltdown 100<\/a><\/strong><\/h2>\n
LIIFT4<\/a><\/strong><\/h2>\n
80 Day Obsession<\/a><\/h2>\n
Body Beast<\/a><\/h2>\n
\n\n21 Day Fix<\/a><\/h2>\n
22 Minute Hard Corps<\/a><\/h2>\n
\n21 Day Fix EXTREME<\/a><\/h2>\n
\nA Week of Hard Labor<\/a><\/h2>\n
\nChaLEAN Extreme<\/a><\/h2>\n
\n\nThe Master\u2019s Hammer and Chisel<\/a><\/h2>\n<\/div>\n
\nSHIFT SHOP<\/a><\/h2>\n
\nP90X<\/a><\/h2>\n
\n