Guide to a Healthy & Effective Resistance Training Programme

We recommend performing at 8-12 repetitions on each piece of equipment you train on.

It’s also important to note down the Rep Speed we are performing for these exercises. We recommend using a 6 second rep speed to get the best results.

So this would include 2 seconds for the lifting phase and 4 seconds for the lowering phase.

For example, if I am doing a chest press on a bench, I would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds).

The science is that we need to get the muscle to fatigue within 60-90 seconds, and we achieve this with the 6 second rep speed and finding a level that will tire you within 8 – 12 repetitions. If you can’t manage 8 reps, then the weight is too heavy and similarly, if you can do more than 12 repetitions, then the weight is too light. You will get it spot on within a couple of workouts.

Towards the right and along the top of the card (see below), we can write down the dates we trained and results we produced in terms of sets, reps and weight used.

Stretching the body part, you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness.

Finally, we have a section at the bottom right of the card (see below) to note down your stretching numbers.

Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.

‘Before & After’ Photos

Many of our clients come in with the initial fear of having a “before” photo taken but once we reassure them of the benefits, they understand it’s a big motivating factor for their continued progress.

Taking regular “After” is also essential. We recommend you take your after every week or two but no later than 3 weeks.