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Effective Efficient Strength Training


When you’re developing your workouts it is important to keep in mind that a thorough strength training program needs to consider effectiveness and efficiency. You need to consider which exercises are most valuable for your muscles within your designed workout. You also need to keep these exercises to a minimum so that they fit within your time restraints.

When considering effectiveness and efficiency within your strength training workout here are some things to keep in mind:

• There are choices of strength training equipment. Some people prefer dumbbells and some machines. Each of these will affect your muscles in slightly different ways. Most often the significance is minimal.

• What exercises are going to work most effectively in your strength training program? There are so many exercises for different muscle groups that it often makes it a little confusing to choose the right one. However, there is never just one perfect exercise so if this happens always go back to the basics and use ones that are familiar.

• When you get ready to change exercises in your workout use the resources available to you to make a good choice. Ask a personal trainer. Take time to study. There are really some good books out there.

• Strength training is often pushed aside when exercising. We don’t realize the importance of it and so spend more time on the cardio machines. The key here is to develop a plan that you can do in less than 30 minutes. Ideally you would do this three times a week but two days will work if you are consistent.

Here is a sample program of general strength training for adults. This workout is less than 30 minutes, however make adjustments as needed.

Muscle groups Free-weight exercise Machine exercise

Quadriceps, hamstrings Squat, lunge Leg press

• 15 reps and one set. Adjust the amount of weight so that you can perform this safely and with effort.

Calves Heel raise Heel raise on leg press
• 20 repetitions

Pectorals, triceps, upper back Bench press Bench press
• 12 reps and one set. Adjust the amount of weight so that you can perform this safely and with effort.

Upper back, biceps Dumbbell bent row Pull-down
• 12 reps and one set. Adjust the amount of weight so that you can perform this safely and with effort.

Chest, triceps Dumbbell press Lateral raise
• 12 reps and one set. Adjust the amount of weight so that you can perform this safely and with effort.


• 15 reps and one set. Perform a second set if you are able. Adjust the amount of weight so that you can perform this safely and with effort.

Triceps Dumbbell kickback Triceps machine
• 15 reps and one set. Adjust the amount of weight so that you can perform this safely and with effort.

Abdominals Trunk curl Abs machine
• 25 reps

Spine Back extension Back extension machine
• 25 reps

This is a very basic program geared towards beginners. It is based on higher reps and less weight lifted. As you begin to progress you will reach a point when this will become too easy for you. This is when you should lower the number of reps, lift a heavier weight, and increase to 2 sets.

Strength Training should be a major part of your workout but it doesn’t need to be overwhelming. Just remember to use the most effective exercises and mode of exercise that suit you. Also, don’t go overboard in your planning, keep your workout proficient, less than 30 minutes.

Always check with a medical professional before starting this or any exercise routine. Be healthy, be happy.


Click here to purchase my EBOOK: Exercise Basics
Learn all you need to know to start a healthy and safe workout.





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Content copyright © 2014 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.

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