The best strength training programme isn’t complicated. However, it does require planning, consistency, and structure. The most significant factor in training is consistency, which is essential for building muscles or accomplishing anything in life. When you embark on a strength training programme, you can’t simply train for two weeks and then take another two weeks off. Therefore, being consistent is key.
My name is Will Duru. I am a sports scientist and have been a coach for over a decade now. I have trained professional athletes and top business leaders, and I can say that one aspect that most get wrong is scheduling and committing to their training. Those who do usually achieve the best results from their training and can also feel the benefits that strength training offers, both mentally and physically, as well as the increase in productivity.
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Plan Your Sessions
You can’t train hard without a plan. To achieve results from your training, you’ll require a plan that outlines your training programme, the time you train, and the level of intensity you should maintain during your training
Start by setting a weekly schedule. Decide how many days you can realistically commit—2 -3 sessions? Spread your training across key muscle groups:
Push day (chest, shoulders, triceps), a session like this can consist.
Dumbbell flat chest press 4 sets 12reps
Dumbbell seated shoulder press 4sets 12reps
Barbell clean and press 4sets 6-8reps
Rope triceps extension 4sets 12reps
Dumbbell skull crusher 4sets 12reps
Press ups 4 sets 12reps
Plank 4 sets 45 seconds
Pull day (back, biceps) exercises can consist of the following:
Pull-ups: 4 sets of 6 reps / machine-assisted pull-ups: 4 sets of 6 reps,
Barbell bent-over row: 4 sets of 12 reps,
Machine seated row: 4 sets of 12 reps,
Dumbbell single row: 4 sets of 12 reps,
Lat pull-down, 4sets 12reps
Dumbbell biceps curl, 4 sets 12reps
Cable biceps curl. 4 sets 12reps
Legs (quads, hamstrings, glutes) and core.
Leg press machine: 5 sets of 12 reps.
Leg extension machine: 4 sets of 12 reps.
Leg curl machine: 4 sets of 12 reps.
Dumbbell walking lunges: 4 sets of 16 reps (8 each leg).
Each session should have a clear focus. Don’t walk in and simply do what feels right; that’s how motivation fades. Instead, keep track of your exercises. Know your reps, sets, and rest times before you begin. You’ll train with intent and intensity. Download the 12reps app, which features over 1,000 exercises and helps you plan your sessions in advance.
Understand the Principles of Strength Training
It’s not just about lifting heavy weights. Effective strength training adheres to a few key principles:
Progressive Overload: You need to increase the challenge over time. Add weights, repetitions, or sets weekly. Otherwise, your body will not adapt.
Specificity: Train with your goal in mind. Want strength? Focus on low reps, heavier weights, and more extended rest periods. Want size? Opt for moderate weights and higher volume.
Recovery: Muscles grow when you rest. Train hard, but allow yourself time to recover. Sleep, nutrition, and rest days are essential.
Form First: Always prioritise technique over the amount of weight lifted. Poor form can lead to injury, which halts progress.
Stick to compound lifts—squats, deadlifts, rows, and presses—and incorporate isolation exercises around them. Keep workouts straightforward, effective, and consistent.
The best strength training programme isn’t the one with flashy exercises or complex routines. It’s the one you actually follow. Plan each session with intent. Use tools like 12REPS app to guide and track your progress. Stick to proven principles of training. You’ll be surprised at how far that takes you. Are you training with a plan—or just showing up?
