Planning a Resistance Training Regimen

Bodyweight Training

Free-Weight Training

Using Gym Exercise Machines

There is no definitive best way as it depends on personal circumstances and preferences

Stamina, health, and wellness

Strength, speed, and endurance

Flexibility, balance, and agility

Coordination, reaction time, and power

Expensive equipment

Showing up, staying consistent, and keeping routines challenging

Having a personal trainer

Supplements and vitamins

You need to progressively increase the weight you lift.

Your body adapts by shedding muscle tissue.

You adapt to the gym equipment or free-weights you have available.

You don't need to progressively increase the weight; your body does it for you.

You will train several muscle groups at once

You can increase how fast you do the exercises to also improve aerobic performance

You intensely focus on one muscle group at a time, really targeting gains

The exercises automatically adapt to you based on your body weight.

Perform the same routine every day without change

Decrease the number of reps as it gets easier

Only perform exercises faster over time

Keep your body guessing by varying your routine

It will give greatly increase muscle size

It will not change your muscle size at all

It will strengthen muscles, making them lean and strong; not big and bulky

It will eventually be no longer effective and require you to use weights instead

A sticker with instructions on how to use it and which muscles it works.

A personal trainer to guide through the workout.

A QR code that loads a video of how to use the machine

Specific instructions on how many sets and reps you should do using the machine.

1 - 2 sets

3 - 4 sets

6 - 8 sets

8 to 10 sets

They decrease in size

They require less blood flow

They become denser and tendons become thicker and stronger

They become more flexible

They also focus on a specific part of your body but they also

engage other supporting muscle groups at the same time

It is ideal for people with a history of injuries

It gives the most focus to the core muscles compared to the other methods

You only focus on lifting light weights and avoid ever lifting heavy weights

Light

Heavy

Plyometric

Isotonic

Specificity

Variation

Reversibility

Overload

Your fitness goals

Your personal preferences regarding exercise

Time available and equipment/facilities available for your workout

Whether or not you have someone else available to work out with you

Excessive aerobic activity may result in you shedding muscle tissue in addition to fat, reducing muscular gains.

Doing cardio will make you too tired to do any resistance activity afterward

Aerobic activity is known to increase the chance of a muscular injury while lifting weights.

Aerobic exercise is never recommended as part of an exercise regimen that involves resistance training.