Creating a Tailored Training Plan: Progressing from Two to Three Days per Week
Are you looking to start a new fitness routine but not sure where to begin? The key to a successful training plan is finding one that works for your current fitness level and goals. According to experts, starting with two days of strength training per week is a great way to build a solid foundation.
“Start with two days per week, and as you become proficient in the exercises, you can add a third day into the week,” says fitness expert Matthews. “Make sure to give your body time to rest and recover between sessions to prevent injury and maximize results.”
For those who are already incorporating other strength training workouts into their routine, swapping in a resistance band workout can be a great way to mix things up. These sessions should be done on nonconsecutive days to allow for proper rest and recovery.
Charlie Goehl, a kinesiology professor, emphasizes the importance of rest and recovery in between workouts. “You need 48 hours of rest between sessions to repair muscles,” he advises. The key is to listen to your body and only increase the intensity of your workouts when you feel ready.
For a comprehensive training plan, Matthews recommends a full-body resistance band workout that targets all major muscle groups. Aim for three to four sets of each exercise, with 20 reps per exercise. If that feels like too much, start with one set and gradually increase over time.
No matter how you structure your workout, make sure to include a combination of upper and lower body exercises. Matthews suggests incorporating squats, pushups, and seated rows to target different muscle groups.
Remember to also incorporate aerobic exercise into your routine to meet the recommended guidelines for physical activity. Matthews recommends brisk walking on non-resistance band workout days to ensure you are getting enough cardio.
Whether you’re new to exercise or a seasoned gym-goer, finding the right training plan is essential for reaching your fitness goals. With proper rest, recovery, and a balanced workout routine, you can achieve success and see progress over time. So, lace up your sneakers and get ready to crush your fitness goals!