If you are just beginning or renewing a weight-training program, here are some things to consider while developing your program. Weight-training programs have three distinct phases:

  1. Starter Phase - The emphasis of this phase should be on adaptation and proper technique. During this stage use light weights and perform a high number of reps (12-15). A certified personal trainer can help you get started on the right track with a customized program.
  2. Progression Phase - During this phase, four changes should occur:
    1. increase the amount of weight lifted;
    2. decrease the number of repetitions;
    3. increase the frequency of training; and
    4. increase the number of sets per exercise.
  3. Maintenance Phase - Once you have reached your goal, training must continue so that you can maintain your gains.