Getting Started with Strength Training - Warfighter Wellness

Why Should I Strength Train?

Building strength training into your weekly routine increases Warfighter readiness and force lethality. It also decreases injury risk, which is the leading threat to health and readiness in the military. Consistent strength training can boost your physical readiness test scores, operational execution and ability to complete everyday tasks. It promotes brain function too, resulting in better mental fitness. Regardless of your specific job duties, strength training can benefit your health and amplify your performance!

Stronger muscles, bones and joints
Improved balance and flexibility
Increased blood flow
Better sleep quality
Boosted metabolism and libido
Improved body composition
Positive changes in physical appearance
Improved ability to perform daily activities
Feel more energized
Increased concentration and motivation
Improved mood and mental health
Increased quality of life
Reduced risk of injury
Lower risk of chronic conditions

How Do I Create a Strength Training Plan that Will Work for Me?

Establish Your Goal >

Step One: Establish Your Goal

The first thing to consider when creating a workout routine is your fitness goals. Are you looking to improve your physical appearance and body composition? What about wanting to perform better at work or on physical fitness tests? Maybe it’s a combination of these factors or something else altogether. Whatever your motivation, use it to determine the foundation of your workout plan.

Endurance: Training your muscles to repeatedly lift weights or perform an activity without reaching exhaustion. Improving muscular endurance can make day-to-day tasks seem easier, lower your risk of injury and help you perform better on mandated fitness tests.

Strength: Measure of how much force your muscles can produce when faced with resistance, such as lifting or pushing a large object. Having stronger muscles may cause daily activities and your job duties, like carrying or loading heavy equipment, to require less physical effort.

Hypertrophy: Building muscle through increased volume. Usually, having more muscle comes with increased strength and better body composition. These factors can boost your physical performance, which may improve your ability to meet operational demands and score well on mandated fitness tests.

Power: Combination of strength and speed, referring to how quickly your muscles can produce maximum force. Exercises that require power include jumping and sprinting. Usually, training programs that focus on hypertrophy and muscular strength are completed before those based on power.

< Introduction Choose Your Exercises >

Step Two: Choose Your Exercises

Throughout the week, it is recommended to work all major muscle groups – shoulders, arms, chest, back, abdomen, hips and legs. Aim for each session to contain 8 to 10 exercises targeting these areas. As long as you are performing sets that account for all major muscle groups each week, you can spread the exercises across multiple sessions however you’d like. This may look like push/pull days, an upper body/lower body split or a whole-body approach that hits all muscle groups in each session.

Muscle Group	Equipment-Based	Machine-Based	Body Weight
Chest	Bench Press	Chest Flys	Push-ups
Back	Bent-over Rows	Lat Pulldown	Pull-ups
Shoulders	Lateral Raises	Shoulder Press	Shrugs
Arms	Biceps Curls Tricep Kickbacks	Cable Curls Cable Extension	Reverse Grip Pull-ups Dips
Legs	Squats	Leg Curl & Extension	Lunges
Hips (Glutes)	Deadlifts	Abduction & Adduction Hip Flexion & Extension	Glute Bridges
Abdomen	Captain’s Chair	Abdominal Machine	Planks

Many exercises can be performed in a variety of ways, so this isn’t an exclusive list. Try to include movements that use multiple muscle groups (e.g., squat) before more isolated exercises (e.g., leg curl) in each session. This means starting with larger exercises and working your way down to smaller ones throughout the workout for each targeted muscle group.

It’s also important to keep in mind the amount of space and equipment available. When starting out, consider using machines to familiarize yourself with the exercise and establish correct form if that’s an option. Then, once you feel comfortable with the exercise, branch out to using dumbbells, barbells, kettlebells, resistance bands and/or weighted balls. Incorporating different movement variations and equipment can help keep your workouts exciting and boost overall training outcomes.

< Establish Your Goals Add the Details >

Step Three: Add the Details

Your intensity and volume of training will differ based on the fitness goal you chose in step one. Use the table below as a guide for structuring your workout.

Primary Training Goal	Sets # of rounds for each exercise	Reps # of lifts per set	Intensity* How much weight to use	Rest Period Amount of time between sets
Endurance	2-4	10-25	Less than 70% of 1RM	30-60 seconds
Strength	1-3	8-12	60-70% of 1RM	1-2 minutes
Hypertrophy	1-3	8-12	70-85% of 1RM	2-3 minutes
Power	1-3	1-5	75-90% of 1RM	2-5 minutes

*1RM stands for 1 repetition maximum, or the most weight you can lift for a single repetition of an exercise. If you don’t know your 1RM, select a weight based on what challenges you while still being able to complete the set. You can also use this calculator to find your 1RM.

< Choose Your Exercises Put it into Practice >

Step Four: Put It into Practice

Aim for at least two strength training sessions per week, each lasting 30 to 60 minutes. Depending on your fitness level and workout intensity, gradual increases in session length or frequency may provide further benefits. For your safety, always start small and work your way up. Begin at the lower end of the ranges in the previous table with exercises you feel comfortable and confident performing. You can build up to longer, harder workout sessions and more complex exercises once you’ve established a solid base. This typically takes between 4 to 8 weeks, or once you feel like your progress has hit a plateau.

Don’t be afraid to make adjustments to your training plan. Figuring out what works best for you may take a few tries. For help with performing exercises correctly and proper form, check out the NOFFS Strength Series. You can also visit one of the Armed Forces Wellness Centers to speak with a trained professional about building and/or executing your workouts.

< Add the Details Prep and Recovery >

Workout Preparation and Recovery

How Do I Start My Workout?

Preparing your body for movement is an essential part of any training program. Before moving into your working sets, make sure to warm up safely. Perform a routine that prepares your hips, torso, shoulders and the muscle group(s) you intend to work that day. Make sure to engage your core during this process. A typical warm-up lasts for 10 to 15 minutes and includes dynamic movements (e.g., jumping jacks) and/or a cardio activity that relates to your training plan. Properly preparing your body for exercise can help prevent injury, both during and after your workout.

What About Recovery?

Your body needs time to recover after strength training. Generally, it is not recommended for strength training workouts to occur on consecutive days. Instead, try to space them out evenly throughout the week. Allowing your body to rest after an intense workout is crucial for better performance and injury prevention. You may also feel more energized, have increased motivation and achieve quicker results.

< Put Into Practice