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If you are starting a strength program, it helps to understand the basics of how it works. Any strength program relies on certain basics to be effective - work smartly with those and you'll make great progress.
The first thing when you start a strength program is to understand what it can do or you. Although some people, especially women, are afraid of getting to muscular, this is not really a concern. The sort of musculature that you see on bodybuilders typically takes years of hard work - most people simply get stronger and more toned.
The basis of a good strength program is reps and sets. Reps refers to how many times you life a weight - typically it's around 10 to 12 times. When you finish your 10 or 12 reps, you've completed a set. Most people do three sets per exercise.
Other critical information includes:
- Weight: Although many people obsess over how much weight they are using, it's just a tool. The ideal weight is the one that allows you to do 10 to 12 reps without compromising your form.
- Form: Good form is essential for both your safety and progress. That means your movements should always be smooth and under control, with no excessive body movement or throwing the weights around.
- Body parts: People usually break the body into muscle groups: chest, shoulders, back, arms, legs (upper and lower) and core. The most important are your core, and the big muscles of the chest, back, legs and shoulders.
- Rest and recovery: This type of training is hard. Allow 48 hours between workouts for your body to recover.
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