EXERCISE PROGRAM
DEVELOPING AN EXERCISE
PROGRAM
For the first month of training you should allow
your body to adjust to its new workload. For
2 to 4 weeks you should only perform one
work set of each exercise, only increasing
the number of sets you perform after this
adjustment period. Develop your workout
according to the time available to you and
remember, the more effort you put in, the
greater the benefits and the quicker you will
see results.
DIET
Diet is a very important aspect of any fitness
programme. A balanced diet will help you get to
your goal weight.
EXERCISE TECHNIQUE
Hand Grips
There are two styles of handgrips that can be
used when exercising:
• Overhand Grip : The bar is gripped with
the hands reaching over the top of the bar
and the palms facing in towards the body
• Underhand Grip : The bar is gripped with
the hands reaching under the bar and the
palms facing away from the body.
Breathing : Breathing at the correct time is
an important part of weight training. Breathe
out while you are putting the effort into the
movement, i.e. when you are lifting or pushing
the weight. Breathe in on the return movement
or the part of the movement that requires the
least effort. Never hold your breathe during an
exercise.
Exercise Style : All exercises should be done
in a controlled manner. Do not jerk the weight
around as this can lead to injury as well as
limiting the benefit of the exercise.
THE WORKOUT
The Warm Up : Always warm up thoroughly
before each workout session to help minimise
the risk of injury.
Weekly Routine : Perform a weight training
routine 3 times per week, ensuring a day of rest
and recovery between sessions.
Reps and Sets : Repetitions (Reps) is the term
used to denote the number of consecutive times
a certain movement is repeated without a break,
while Sets denotes how many times you should
repeat that exercise in a training session e.g.
3 sets of 10 reps means you should perform
10 reps for I set, have a break and then repeat
another 2 sets.
Recommended rep ranges
6-8 reps Functional strength and hypertrophy
(increase in muscle size)
8-12 reps Total hypertrophy (increase in muscles
size)
12-15 reps Muscle-Strength endurance
SAFE USE OF YOUR EQUIPMENT
When using a barbell always ensure that there is
someone to help you if you get into any difficulty
on an exercise specifically when bench pressing,
shoulder pressing or squatting. As you start using
heavier weights, it is advised that you train with
someone as you can help each other out while
training and motivate one another to achieve
your goals.
HOW TO ASSEMBLE A DUMBBELL
AND BARBELL
Load the desired weights onto the bar making
sure that there is equal weight at each end. Next
fit and lock the collars next to the weights so that
they do not slide along the bar.
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