Your Weight Training Plan DesignYour weight training plan is designed according to your level of fitness and training goals. For female athletes, sports training goals are also figured into the program. This plan is the blueprint for your success.The principles of training guide you in deciding which exercises to choose and the regimen you'll set up.
How to Design Your Weight Training ProgramSteps 1-7 present a design summary that organizes all of the training activities into one cohesive plan.1. Start with your target date for achieving your goals and work backwards from that date to the present. See Setting Fitness Goals 2. Break down your total time frame into phases of 6 weeks (with some latitude) starting with your conditioning program. 3. Each phase should have a purpose that contributes to achieving your goals. Fitness testing allows you to make any adjustments to your program based on test results. 4. Within each phase, or cycle, include variations by week and by day within a range that fits the purpose of the phase. If your goals involve strengthening, shaping, and toning your body, refer to strength fitness. Each weight training phase should work in concert with other exercise activities within that same phase. 
5. After you have selected your fitness equipment and facility, choose your exercises and alternatives. See Fitness Workout Programs for fitness training and weight training for sports. Work in any prescribed exercises you may have received from a health professional. 6. Plan the daily workouts for the first training phase. Select the exercises and lifts for each day (e.g., 6 weeks, 3 days per week, total of 18 sessions) and plan your daily exercise order. 7. Set up a daily schedule that works well in your personal schedule. As a guideline, you should consider time slots of 1-2 hours, 3-4 days per week. You should allow at least 1 rest day between weight workouts. Once you have designed your personalized weight training program and verified (Step 3) that it will fit your situation and lifestyle, you're ready for Step 4: Start working out!
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