Simple Steps to Starting a Weight-training Program

By Western Berks on January 8th, 2016

Simple Steps to Starting a Weight-training Program - Western Berks Physical Therapy

One of the challenges of weight training is determining how much effort to put in for the most benefits. A little may not be enough for an impact, while too much may be detrimental to your health. Extensive research recommends a weight-training program of two sets of eight to 12 repetitions per set, three times per week. Regular weight training within these parameters is thought to successfully provide maintenance and growth for muscles.

When performed three times a week, weight training can help to increase bone density and strength while also allowing you to burn more calories, even when at rest. The following steps are easy ways to incorporate strength training into your day:


  • Lift weights at home or during an office break
  • Consider joining a strength-training class or gym
  • Try weight training with a friend to keep you on track.


To achieve the maximum benefits of a weight-training program there are some things to consider.


  • Find the appropriate amount of weight you can handle and only increase the amount when you are ready. The amount of weight will ultimately determine the impact you make on improving your health and overall fitness.
  • Be sure to space weight-training days evenly, so that you are not working the same muscle group on two consecutive days. It’s important to allow sufficient recovery time after weight training, allowing your muscles to repair themselves adequately following exercise.
  • Stick to the program. Not enough sets or too few repetitions may not be enough to make a difference, while too many repetitions or too much weight may be counterproductive to your goals and cause injuries.


Consult us to begin a program today. We will help design the program to match your desired outcomes. Scheduling time for regular weight training can seem challenging, but the benefits to your strength and overall fitness are well worth the effort. Goals are important!