Starting a Weight Training Program

Step 1: Print Your Workout Worksheets:
Print the following worksheets to support your cardio program:
Step 2: Take the One-Rep Max Test:
Studies show that the One-Rep Max protocol will maximize the effectiveness of your weight training program. Exercisers experienced fewer lifting injuries, while developing greater strength, size, power, and endurance.

All weight training workouts presented in this program were developed by professional exercise physiologists and are based on the One-Rep Max protocol. One-Rep Max Test

Step 3: Choosing the Right Weight Training Program:
Professional exercise physiologists have designed several weight training workouts. Select the workout that matches your experience level. These workouts can be found under the heading "Weight Training" on the  Exercise Programs page.

Each weight training program has detailed instructions. You should incorporate the "Flexibility & Stretching Programs" into your weight training program to achieve balance.

Step 4: Training Tools:
Use the following weight training tools:
  • Worksheet and Forms
  • Exercise Charts
  • Weight Training Exercise Graphics and Instructions
  • Anatomy Drawing

These tools by clicking the left side bar Exercise Programs and look under the heading Training Tools.

Key Point:
Do not try to go beyond your strength or experience limits. If the weight is too heavy, reduce the intensity percentage. If you don't feel comfortable with the number of sets or reps, reduce the intensity. If you do not feel comfortable with a particular exercise, replace it. Weight training should be fun and performed without undue fatigue.
Here's why weight training is so important:
  • Promotes weight loss
  • Raises metabolism
  • Increases strength, power, endurance
  • Builds lean muscle tissue
  • Strengthens bones
  • Improves posture
  • Improves appearance - All Rights Reserved.

All diet, exercise, or health information presented by is for education purposes only. The material is not intended to be a substitute for medical counseling. The site is intended to help you make informed decisions about your diet, exercise, and health. Before adhering to any of the information or recommendations presented throughout the web site, if you have concerns, you should consult with your own physician or healthcare practitioner.