My certificate III in fitness instruction arrived in the mail today. Which makes it a good time to post my current strength training program.
I do three different exercises working up to 12 reps, twice a week. Once I can do 12 reps of a given exercise I modify it to increase its difficulty. I am currently doing:
- Single leg squats (legs)
- Single arm wall pushups (push)
- Chin up/Supine row (pull)
This program suits me because it: is balanced, can be done at home, is quick to do, and being body weight exercise works the core and stabilizing muscles more than other forms of strength training.
There are a multitude of ways to modify exercises to increase or decrease their difficulty. Hopefully this program will last me some time.