Identifying why you want to train

Too many people blindly go through the motions of a weight training program without stopping to ask themselves, “What the heck am I trying to accomplish?” So give this question some serious thought. Are you planning to scale the Grand Tetons, or do you just want to strengthen your back to add oomph to your golf swing? Remember the principle of specificity. Here’s a rundown of some common goals and how you can reach each of them. You may want to consult a trainer or medical doctor for advice that’s even more specific to your needs.

_ Improve your health. If you aspire to increase your strength, keep your bones strong, and avoid common injuries, you need not spend half of your waking hours with hunks of steel in your hands. You can get by with one exercise for every major muscle group in your body. Simply perform one set of 8 to 15 repetitions for each of the following muscle groups:
• Butt (glutes)
• Front thighs (quadriceps)
• Rear thighs (hamstrings)
• Calves
• Chest (pecs)
• Back
• Abdominals (abs)
• Shoulders (delts)
• Front of upper arm (biceps)
• Rear of upper arm (triceps)
The American College of Sports Medicine (ACSM) recommends doing two or three workouts a week.

_ Alter your looks. Weight training can be a powerful tool for changing your appearance by toning up your muscles, adding definition to your body’s shape, and adding size if desired and your genetics permit. If you’re large boned and muscular, however, weight training can’t make you lean and flexible — and vice versa. You need to work within your body’s parameters.
Significantly overhauling your body’s appearance requires more of a time commitment than simply improving your health. (And keep in mind that your diet, lifestyle, and cardiovascular workouts play a large role, too.) Instead of training your entire body in 25 minutes, you may need to spend 20 minutes simply on your upper body. To develop a noticeably firmer body, we suggest performing at least three sets per muscle group.

_ Train for an athletic event. Preparing for an athletic challenge at any level takes time and dedication (and weight training, of course, is just one aspect of your training). For best results, you need to tailor your weight routine precisely to the event. For example, if you’re working toward a hilly 10K walk or run, you need to give extra attention to your leg and butt muscles. And your workout will be completely different if you want to simply complete a 10K run rather than win it. Serious competitors should expect to spend a lot of serious time in the weight room at certain times of the year (primarily the off-season). And, you should consult a trainer or coach who specializes in working with athletes for a comprehensive, periodized program.

Your short-term goals should focus on the behaviors, in other words the things that you need to do or not do, to achieve your longterm objective. Your training program design should reflect your specific training objectives.