Two people stretching their legs while holding their toes.

Developing a strength training program

Key aspects to bear in mind when developing your strength training program are setting realistic goals, choosing appropriate exercises & creating a balanced routine that you can maintain

Set realistic goals

Setting realistic goals helps you stay motivated & makes it easier to see your progress.

Using the SMART Goals Framework will improve your chances of success.

S

Specific

M

Measurable

A

Attainable

R

Relevant

T

Time-bound

Also, make sure to track your progress

Tracking your progress will help you stay focused & motivated, leading to better outcomes.

Choose appropriate exercises

People stretching on mats in a fitness centre.

Muscle group focus

Choosing exercises that target various muscle groups ensures a balanced workout.

Strength promotion

A well-rounded program promotes overall strength & fitness, using multiple areas of the body.

Injury prevention

Selecting appropriate exercises can minimise the risk of injury while maximising workout effectiveness.

Create a balanced routine

Muscle group focus

Choosing exercises that target various muscle groups ensures a balanced workout.

Strength promotion

A well-rounded program promotes overall strength & fitness, using multiple areas of the body.

Injury prevention

Selecting appropriate exercises can minimise the risk of injury while maximising workout effectiveness.

Group of people kettle bell training in a gym.

Key movements that every program needs

Pull

Area
Back, Biceps
Benefits
Improved posture, better shoulder mobility
Can help with
Fatigue or weakness, overall physical function

Hinge

Area
Muscles in the back of the body (posterior chain)
Benefits
Improved lower body strength, improves lower back health
Can help with
Standing from sitting, walking, climbing stairs

Squat

Area
Lower body
Benefits
Improved balance, improved coordination
Can help with
Standing from sitting, dizziness or unsteadiness

Push

Area
Chest, shoulders, triceps
Benefits
Increased ability to lift, push & press
Can help with
Standing from chair, getting up after a fall

Lunge

Area
Balance, coordination
Benefits
Mimics walking, stretches hip flexors
Can help with
Walking, climbing stairs

Carry

Area
Grip Strength, core stability
Benefits
Improved grip strength, arm strength, core stability
Can help with
Carrying shopping bags, gardening, maintaining independence

The Russian method to easy strength gains

Based on the work of Russian strength coach Pavel Tsatsouline, this method involves greasing the groove (aka “Exercise Snacking”). Remember: strength is built through tension, not fatigue.

How it works

  • Example: If you can do 10 push-ups on the stairs — only do 5 at a time
  • No need to exhaust yourself — keep it light & easy!
  • One day upper body
  • One day lower body

The keys to strength training — the Russian way

Focused

Focusing on one exercise per day

Flawless

Perfect technique is key

Frequent

The Law Of Repeated Endeavour is your friend

Fresh

Staying fresh, not sore is a key component

Fluctuating

If you keep doing what you’re doing, you’ll keep getting what you’ve got

1

Minimize the number of exercises you do

2

Don’t go / push to fatigue

3

Ensure adequate tension

4

Do a lot of your exercises, but never more than 5 repetitions

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Corrective exercises

Nine fully detailed corrective exercises along with their benefits including band pull apart, face pulls, scapular wall slides, external rotations and more.

Explore corrective exercises