How many sessions can you do over the course of a week by week basis? Remember you must be able to stick to this week in, week out. There’s no point starting something if you are not going to see it through to the end, don’t start with 6 sessions a week if it isn’t realistic. For beginners a good place to start is 3 sessions a week for 1 hour which would cover 2-3 sets per exercise, this would also include both warm up and cool down. Stick to a set plan for 6-12 weeks, once you reach this stage it’s time to mix things up and give both your mind and body new stimulus to respond to. One of the most common problems that most people have is that they don’t see things through to the end, finish what you have started and you will see week on week progression with the use of consistent action.
If you are a beginner learn how to move well, learn how to engage your muscles and minimise the amount of momentum used in lifts (otherwise known as tempo). Start your sessions with your large compound moves as you will be fresh to reach new personal bests. Focusing on your compound movements will enable you to see greater strength gains alongside burning more calories thus making it more efficient to achieve the weight training benefits stated earlier. Its then always good to finish off your resistance training sessions off with some isolation work to compete a great session (single muscle work).
Recovery Time Between Sets
To maximize your strength gains in the gym it’s important to use your stopwatch, 3 minutes is ideal in between your working sets, however if you are tight for time bring your rest time down to no less than 1 minute. Just make sure that whatever happens ensure your rest periods on every workout is consistently the same. This way you can monitor performance more accurately.