When creating, using or changing any strength training routine you should focus on a very important acronym – F.I.T.T.
Frequency (how often)
Intensity (how difficult)
Time (duration)
Type (activity that your workout is built around)
You need to know:
- How often you are going to complete the workout?
- How hard do you want that workout to be?
- How long you have for the routine?
- What activity, or activities is your workout is going to include?
Are you looking for the best benefit for your body?
Then your strength training workout should last anywhere from 15-20 minutes. This is a good amount of time to make sure you cover what you need and get the best benefit for your body. A couple things to consider when creating your routine:
- Do you want it to be strictly strength training?
- Do you want it to include cardio as well?
Some of us like the traditional styles, while others of us like to pump up our routines a bit and make them multitask. Having the workout multitask can make it seem shorter while covering much more.
Remember that you can always add cardio into your strength training routine to cover both aspects of a proper workout routine. Below you will find samples of four categories: traditional, traditional mixed with cardio, strength training circuit, and strength training plus cardio circuit.
The last three all give you the benefit of cardio in increasing amounts, the last having the most cardio incorporated.
Are you concerned about your resistance?
Don’t!
You can use body weight, dumbbells, machines or resistance bands. Your body does not know the difference and all varieties provide you with great resistance levels.
Pick one of the following to incorporate into your week, learn from your own experience how beneficial strength training can be:
TRADITIONAL Routine
(Repetitions, Sets)
Rest 1 minute after each set.
Mon. / Thu. – UPPER BODY
- Bicep Curls (10-12, 3)
- Push Ups (10-12, 3)
- Lateral Arm Raises (10-12, 3)
- Tricep Extensions (10-12, 3)
Tue. / Fri. – LOWER BODY
- Squats (10-12, 3)
- Forward Lunges (10-12, 3)
- Sumo Squats (10-12, 3)
- Side Lunges (10-12, 3)
Wed. / Sat. – CORE
- Russian Twist (10-12, 3)
- Criss-Crosses (10-12, 3)
- Plank (1 minute, 3)
- Leg Lifts (10-12, 3)
TRADITIONAL MIXED W/ CARDIO
(Repetitions, Sets)
Mon. / Thu. – UPPER BODY
- Bicep Curls (10-12, 3)
- Push Ups (10-12, 3)
- Lateral Arm Raises (10-12, 3)
- Tricep Extensions (10-12, 3)
- Jumping Jacks or Jumping rope for 1 minute after each set.
Tue. / Fri. – LOWER BODY
- Squats (10-12, 3)
- Forward Lunges (10-12, 3)
- Sumo Squats (10-12, 3)
- Side Lunges (10-12, 3)
- Jumping Jacks or Jumping rope for 1 minute after each set.
Wed. / Sat. – CORE
- Russian Twist (10-12, 3)
- Criss-Crosses (10-12, 3)
- Plank (1 minute, 3)
- Leg Lifts (10-12, 3)
- Jumping Jacks or Jumping rope for 1 minute after each set.
STRENGTH TRAINING CIRCUIT
Exercise (Repetitions)
Mon. / Wed. / Fri.
Complete each set 5 times
- Bicep Curls (10)
- Lunges (10)
- Push Ups (10)
- Tricep Extensions (10)
- Squats (10)
- Criss-Crosses (10)
- Leg Lifts (10)
Tue. / Thu.
Complete each set 5 times
- Squats (10)
- Lateral Arm Raises (10)
- Side Lunges (10)
- Crunches (10)
- Russian Twist (10)
STRENGTH TRAINING + CARDIO CIRCUIT
Exercise (Repetitions)
Mon. / Wed. / Fri.
Complete each set 5 times
- Jumping Jacks (1 minute)
- Bicep Curls (10)
- Burpees (1 minute)
- Push Ups (10)
- Tricep Extensions (10)
- High Knees (1 minute)
- Criss-Crosses (10)
- Leg Lifts (10)
Tue. / Thu.
Complete each set 5 times
- Butt Kicks (1 minute)
- Lateral Arm Raises (10)
- Crunches (10)
- Squat Jumps (1 minute)
- Russian Twist (10)
Everyday Extraordinary Mompreneur 
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