Moving From Beginner to Intermediate Strength Program
Beginner and Intermediate Strength Programs
The workouts outlined in this chapter for beginners and intermediate-level exercisers will get you started with a strength training program that makes sense and is manageable. You should have a fairly good understanding of program expectations, training variables, and periodization training phases from earlier chapters. Now it’s time to take that foundational knowledge one step further.In this chapter, you will learn that exercise movements, equipment, and weight loads are not randomly selected. Rather, they are systematically chosen to build the skills you need to move to an advanced training program. An understanding of why you start with certain exercises and certain equipment will help you progress in your strength training.
Moving From Beginner to Intermediate
To progress from beginner to intermediate workouts, you need to gain the core strength and stability required to perform exercises safely, as well as increase your overall capacity for more intense exercise. The American Council on Exercise(ACE) has outlined a very safe and effective beginning strength training program,with the intent of moving forward to an intermediate, and eventually an advanced,training level. This program is intended to prepare your body for higher levels of intensity by creating a more stable and functional you. The workouts outlined in this chapter will help you perform exercises with proper form and technique, increase your core strength and (as a result) movement stability, and improve your overall functional strength. Moving into the next phases of strength training should bean easy transition if you work hard and stay consistent with your program (ACE 2010).
You will initially perform strength training exercises twice a week for three microcycles (six weeks), incorporating total-body workouts in each session. After three microcycles, you should be able to exercise more than two days per week.