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Progression 1:
Visible Muscle Toning/Development
As you increase the weight, decrease the number of
repetitions within each set.
•
6 to 1 repetitions in each set (decrease weight as
you increase reps)
•
to 5 sets per exercise
•
Rest period between sets: less than 60 seconds
Progression 2:
Maximize Strength Gains
To fully develop the strength of your muscles, increase
your weight to a level that allows you to complete 1 to
5 repetitions.
•
1 to 5 repetitions in each set (based on weight)
•
4 to 6 sets per exercise
•
Rest period between sets: to 5 minutes
Progression 3:
Increase Stability & Balance
Try standing rather than sitting, standing on one leg rather
than two, isolating one arm or leg before working on the
opposite side, or adding rotation to your movement.
You can introduce stability training equipment by
replacing your home gym’s seat with a fitness ball, or
standing on a half foam roll, while performing your
movements. Or you can mimic the demands of a
specific sport or daily activity.
•
1 to 0 repetitions
•
1 to sets per exercise
•
Rest period between sets: less than 90 seconds
