GENERAL STRENGTH TRAINING How Much is Recommended? 2–3 sessions per week on non-consecutive days At least 48 hours of rest between working the same muscle group 8–10 exercises targeting all major muscle groups: legs, hips, arms, back, chest, shoulders, and core
Workout Design Warm Up: 5–10 minutes cardio and dynamic stretches Strength Training: 8–10 exercises Cool Down: 5–10 minutes light movement Stretching/Flexibility: static stretches
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1. Exercise Selection Pick one to two exercises from each of these categories to target the major muscle groups. Legs (Quads & Glutes) Goblet squat Back squat Reverse lunge Step up Split squat Back Three-point row Bent over high row Inverted row Reverse flye Lat pullover
Hips (Hamstrings & Glutes) Romanian deadlift Single leg deadlift Good morning Glute bridge Lateral lunge Chest Bench press Incline bench press Push-up Chest flye Alternating floor press
Arms (Biceps & Triceps) Triceps dips Bicep curl Lying triceps extension Overhead triceps extension Isometric bicep hold
Shoulders Overhead press Push press Lateral raise Front raise Upright row
Core Plank Side plank Shoulder taps Dead bug Tuck-ups
2. Choose Your Order Circuit Style: Perform one set of each exercise back-to-back, then repeat Traditional Sets: Complete all sets of one exercise before moving on to the next exercise Supersets/Tri-Sets: Alternate between 2 or 3 different exercises without resting in between sets Ex. a set of squats followed by a set of push-ups Avoid pairing “competing” exercises (like two back exercises) because it will tax your muscles and make it harder to perform each exercise to your full potential Always consult with a healthcare provider before beginning a new exercise program, especially if you have existing health concerns. liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.
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