{"id":71706,"date":"2025-03-28T13:12:00","date_gmt":"2025-03-28T13:12:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71706"},"modified":"2025-03-28T13:12:00","modified_gmt":"2025-03-28T13:12:00","slug":"strength-training-program","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/strength-training-program\/","title":{"rendered":"Strength Training Program Dos And Don&#8217;ts: The Ultimate Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#What_Is_A_Good_Strength_Training_Program\" >What Is A Good Strength Training Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#1_Personalization_Is_Key\" >1. Personalization Is Key<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#2_It_Revolves_Around_Progressive_Overload\" >2. It Revolves Around Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#3_Compound_Movements_Take_Priority\" >3. Compound Movements Take Priority<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#4_Include_A_Balanced_Movement_Pattern\" >4. Include A Balanced Movement Pattern<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#5_Rest_And_Recovery_Matter\" >5. Rest And Recovery Matter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#6_Track_And_Adjust_Regularly\" >6. Track And Adjust Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#7_Consistency_Over_Perfection\" >7. Consistency Over Perfection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#8_Science-Based_Programming_Principles\" >8. Science-Based Programming Principles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#What_Exercises_Should_A_Strength_Training_Program_Include\" >What Exercises Should A Strength Training Program Include?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#1_Strength_And_Resistance_Exercises\" >1. Strength And Resistance Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#2_Flexibility_And_Mobility_Exercises\" >2. Flexibility And Mobility Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#3_Core_And_Stability_Exercises\" >3. Core And Stability Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#4_Power_And_Explosive_Movements\" >4. Power And Explosive Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#5_Cardio_And_Endurance_Exercises\" >5. Cardio And Endurance Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Should_You_Add_Cardio_To_A_Strength_Program\" >Should You Add Cardio To A Strength Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#How_To_Create_Your_Strength_Training_Program\" >How To Create Your Strength Training Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_1_Define_Your_Goal\" >Step 1. Define Your Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_2_Decide_How_Often_Youll_Train\" >Step 2. Decide How Often You\u2019ll Train<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_3_Choose_Your_Exercises\" >Step 3. Choose Your Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_4_Plan_Your_Sets_Reps_And_Weight\" >Step 4. Plan Your Sets, Reps, And Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_5_Factor_In_Rest_And_Recovery\" >Step 5. Factor In Rest And Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_6_Warm-Up_And_Cool_Down\" >Step 6. Warm-Up And Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_7_Track_Your_Progress\" >Step 7. Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Step_8_Evaluate_And_Adjust_Over_Time\" >Step 8. Evaluate And Adjust Over Time<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#How_Long_Does_It_Take_To_See_Results_From_Strength_Training\" >How Long Does It Take To See Results From Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#How_Do_You_Progress_In_A_Strength_Training_Program\" >How Do You Progress In A Strength Training Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Other_variables_you_can_adjust_for_progressive_overload_include\" >Other variables you can adjust for progressive overload include:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#What_Are_Common_Mistakes_In_A_Strength_Training_Program\" >What Are Common Mistakes In A Strength Training Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Can_strength_training_help_with_weight_loss\" >Can strength training help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Is_strength_training_safe_for_all_ages\" >Is strength training safe for all ages?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#Do_you_need_a_gym_for_a_strength_training_program\" >Do you need a gym for a strength training program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#How_do_you_stay_motivated_to_train_consistently\" >How do you stay motivated to train consistently?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Designing a strength training program can feel like solving a puzzle with missing pieces. There&#8217;s advice flying at you from every corner\u2014your gym partner swears by endless biceps curls, while an online influencer is preaching about &#8220;secret&#8221; exercises that promise instant gains. Add confusing jargon like &#8220;progressive overload&#8221; and &#8220;periodization,&#8221; and you end up wanting to \u201cwing it.\u201d<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the thing, though\u2014strength training isn\u2019t that complicated. The science behind building muscle, improving strength, and enhancing overall fitness is surprisingly straightforward. When you strip away the noise, what\u2019s left are a few key principles anyone can understand and follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is your practical, no-frills roadmap to building an effective program without wasting time or energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re looking to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulk up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-thighs\/\"><span style=\"font-weight: 400;\">Get toned<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift heavier<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We\u2019ll break down what works, what doesn\u2019t, and how to apply it to your routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Strength_Training_Program\"><\/span><strong>What Is A Good Strength Training Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good program is grounded in science and shaped around your personal goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It focuses on the essentials and avoids unnecessary complexity. It also respects that each person\u2019s body, schedule, and abilities are unique. Let&#8217;s break it down.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Personalization_Is_Key\"><\/span><strong>1. Personalization Is Key<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No one-size-fits-all plan will work for everyone. A good program considers your current fitness level, goals, and limitations:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are you training to lift heavy?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve muscle size (hypertrophy)?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost overall fitness?\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The answer will guide your program design.<\/span><\/p>\n<p><b>For example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your goal is strength, you\u2019ll focus on heavier weights with fewer reps (3\u20136 per set).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate weights with more reps (6\u201312 per set) work best if you aim for muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lighter weights and higher reps (12\u201320) are more effective for endurance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your schedule and recovery ability also matter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need full-body sessions if you can train 3x a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can split by muscle groups or movement patterns for 5 weekly sessions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68103\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1024x640.png\" alt=\"Strength Training Program\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_It_Revolves_Around_Progressive_Overload\"><\/span><strong>2. It Revolves Around Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is the backbone of any good program. This principle means gradually increasing the stress on your muscles over time\u2014so they grow stronger and adapt (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>It\u2019s as simple as:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding a bit more weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing an extra rep or set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving your lifting technique.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without progressive overload, your body won\u2019t get stronger, and you may hit a plateau.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This concept isn\u2019t flashy, but it works.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Compound_Movements_Take_Priority\"><\/span><strong>3. Compound Movements Take Priority<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good strength program focuses on compound exercises. These movements work multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, pull-ups, and rows (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/#:~:text=Compound%20exercises%20improve%20intermuscular%20coordination.&amp;text=Compound%20exercises%20such%20as%20squats,to%20produce%20and%20control%20force.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why compound exercises?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because they:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build strength efficiently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recruit more muscles, giving you more bang for your buck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mimic real-life, functional movement patterns.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While you can include isolation exercises (like bicep curls), they should take the back seat to compound movements if your goal is overall strength.<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\" target=\"_blank\" rel=\"noopener\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Include_A_Balanced_Movement_Pattern\"><\/span><strong>4. Include A Balanced Movement Pattern<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training isn\u2019t just about lifting heavy weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An excellent program balances all major movement patterns:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push<\/b><span style=\"font-weight: 400;\"> (e.g., bench press, push-ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull <\/b><span style=\"font-weight: 400;\">(e.g., pull-ups, rows)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat <\/b><span style=\"font-weight: 400;\">(e.g., barbell squats, goblet squats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hinge <\/b><span style=\"font-weight: 400;\">(e.g., deadlifts, hip thrusts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core <\/b><span style=\"font-weight: 400;\">(e.g., planks, ab rollouts)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Balancing these ensures full-body strength and reduces the risk of injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also avoids imbalances, which can lead to pain or limited progress.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Rest_And_Recovery_Matter\"><\/span><strong>5. Rest And Recovery Matter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles grow when you rest, not when you train (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-often-should-you-take-rest-day\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A good program builds recovery into the plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow 48 hours between training the same muscle group.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include at least 1-2 weekly rest days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep 7\u20139 hours each night to support muscle repair.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overtraining slows progress and increases injury risk (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1623894\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body and honor your recovery needs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Track_And_Adjust_Regularly\"><\/span><strong>6. Track And Adjust Regularly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No plan is perfect forever. Over time, your body will adapt, and your program must evolve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep a log of your workouts, noting weights, sets, and how you felt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This logging process helps you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spot progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Identify where you\u2019ve plateaued.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make changes when needed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Swap in new exercises after 6\u20138 weeks, or adjust your sets and reps to revitalize your progress and keep things interesting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Consistency_Over_Perfection\"><\/span><strong>7. Consistency Over Perfection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A great program only works if you stick to it. Consistency is what turns hard work into results. Even if your plan isn\u2019t textbook perfect, showing up week after week matters more. Focus on progress, not perfection.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Science-Based_Programming_Principles\"><\/span><strong>8. Science-Based Programming Principles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good program respects evidence-based practices. The science means no gimmicks, shortcuts, or fads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick to proven methods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift weights at an intensity that feels challenging (but safe).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up before starting to prepare your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch or cool down to aid recovery and flexibility.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Forget the myths\u2014like needing to train to fail all the time or that a strength training program for women will make you \u201cbulky\u201d from lifting heavy weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An innovative, scientific approach gets results without the fluff.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-100-pounds-in-a-year\/\">How to Lose 100 Pounds in a Year Without Risking Your Health<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_A_Strength_Training_Program_Include\"><\/span><strong>What Exercises Should A Strength Training Program Include?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A solid strength training program isn&#8217;t one-dimensional. Each type of exercise fits into the bigger picture:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength and core exercises lay the foundation of power and stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/pilates-for-flexibility\/\">Flexibility<\/a> and mobility work support a better range of motion, lifting form, and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Power exercises help you build explosiveness for functional and athletic benefits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio ensures you stay fit, energized, and heart-healthy.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"1_Strength_And_Resistance_Exercises\"><\/span><strong>1. Strength And Resistance Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are the backbone of any strength training program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength exercises focus on building muscle and improving your ability to lift, push, and pull. They revolve around working against resistance, whether your body weight, dumbbells, barbells, or resistance bands.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound exercises<\/b><span style=\"font-weight: 400;\"> (multiple joints and muscle groups): Squats, deadlifts, push-ups, bench presses, rows, and pull-ups. These moves give you the most bang for your buck by working several muscles simultaneously.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation exercises <\/b><span style=\"font-weight: 400;\">(single joint, targets one muscle): Bicep curls, tricep extensions, leg curls, and lateral raises. These are great for addressing weaknesses or adding volume to specific areas.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strength exercises build muscle and improve bone density and functional fitness (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for a mix of compound and isolation exercises to maximize efficiency and balance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Discover Super Slow Strength Training to maximize muscle growth and efficiency with minimal risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Flexibility_And_Mobility_Exercises\"><\/span><strong>2. Flexibility And Mobility Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Flexibility and mobility allow you to move freely, reduce stiffness, and prevent injuries (<\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they might not seem as exciting as lifting heavy, they\u2019re the unsung heroes of a successful strength program.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic stretches <\/b><span style=\"font-weight: 400;\">(done before workouts): Leg swings, arm circles, and walking lunges.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These prepare your muscles and joints for movement.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Static stretches <\/b><span style=\"font-weight: 400;\">(held for a time, done after workouts): Hamstring stretches, chest stretches, or child&#8217;s pose.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These improve flexibility over time.<\/span><\/p>\n<ul>\n<li><b>Mobility drills<\/b><span style=\"font-weight: 400;\"> (combine strength and movement): Hip openers, thoracic rotations, or shoulder dislocates. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\nThese enhance joint range of motion for better performance and technique.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Flexibility and mobility exercises keep your body resilient and help you train pain-free. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Ensure they\u2019re a regular part of your routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Core_And_Stability_Exercises\"><\/span><strong>3. Core And Stability Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/double-leg-stretch-pilates\/\">Core training<\/a> goes beyond crunches. A strong core stabilizes your body, improves posture, and translates to better strength in other lifts (<\/span><a href=\"https:\/\/www.getactive.vic.gov.au\/resources\/why-do-we-need-a-strong-core\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Stability exercises train your smaller, stabilizing muscles, reinforcing your ability to control movement.<\/span><\/p>\n<p><b>Examples of core exercises:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ab rollouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Woodchoppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raises<\/span><\/li>\n<\/ul>\n<p><b>Examples of stability exercises:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkish get-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance work<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These movements build strength from the inside out, allowing for better movement and lifting mechanics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our previous blog on Core Structural Exercises explores techniques to strengthen your foundation for better overall fitness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Power_And_Explosive_Movements\"><\/span><strong>4. Power And Explosive Movements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises train your ability to move forcefully and quickly. They\u2019re excellent for athletes but can benefit anyone looking to improve coordination and overall athleticism (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.1061110\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Examples of power exercises include:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cleans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Box jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push presses<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Power exercises recruit your fast-twitch muscle fibers, essential for speed and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate them after your warm-up when your energy levels are highest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68185\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1024x640.png\" alt=\"Strength Training Program\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Cardio_And_Endurance_Exercises\"><\/span><strong>5. Cardio And Endurance Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Though not traditionally considered strength training, cardio plays a role in heart health, endurance, and recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3396114\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different modes of cardio can complement your program depending on your goals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady-state cardio<\/b><span style=\"font-weight: 400;\"> (e.g., cycling, jogging): Builds baseline endurance and complements lower-intensity days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-intensity interval training<\/b><span style=\"font-weight: 400;\"> (<a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a>): Alternates intense bursts with rest.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adds intensity while preserving muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio prevents your program from becoming one-dimensional. It aids recovery and keeps your heart in peak condition.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Add_Cardio_To_A_Strength_Program\"><\/span><strong>Should You Add Cardio To A Strength Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding cardio to a strength program can be smart, depending on your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio and strength training serve different purposes but complement each other well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio has the following benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves cardiovascular health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts endurance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3396114\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These benefits are helpful if your goals involve losing fat or improving stamina.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, strength training:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Builds muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhances functional strength (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Including cardio can aid recovery by promoting blood flow to your muscles and reducing soreness (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/a_systematic_review_on_the_effectiveness_of_active.26.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Light cardio sessions, like walking or cycling, fit well on active recovery days or after a strength session. High-intensity interval training (HIIT) can improve fitness and maintain muscle mass while adding a metabolic challenge (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/13\/7201\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, excessive cardio\u2014such as long, intense sessions\u2014can interfere with muscle recovery and growth (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/20\/22\/7082\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), mainly if it eats into your energy reserves or recovery time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s about balance. Strength should remain the focal point of your program if building muscle and strength is your primary goal. Use cardio strategically to support those goals, not work against them.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_Your_Strength_Training_Program\"><\/span><strong>How To Create Your Strength Training Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Designing your strength training program can feel like a hurdle, but it doesn\u2019t have to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following a series of straightforward steps can create a balanced and effective plan tailored to your personal goals.\u00a0<\/span><\/p>\n<p><b>Here\u2019s how to create a strength training program that fits your life:<\/b><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Define_Your_Goal\"><\/span><b>Step 1. Define Your Goal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by asking yourself what you want to achieve. Do you want to get stronger, build muscle, lose fat, or simply feel healthier? Your goal will shape every aspect of your program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength-focused programs emphasize heavy lifting with lower reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-building (hypertrophy) programs use moderate weights with higher reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General fitness programs combine strength and endurance training.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Knowing your goal gives you clarity and direction when deciding on exercises, reps, and sets.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Decide_How_Often_Youll_Train\"><\/span><b>Step 2. Decide How Often You\u2019ll Train<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your schedule dictates what\u2019s realistic. Be honest about how often you can commit to<a href=\"https:\/\/betterme.world\/articles\/5-benefits-of-strength-training\/\"> strength training<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2\u20133 days\/week? <\/b><span style=\"font-weight: 400;\">Full-body workouts are ideal. You\u2019ll train all major muscle groups in each session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4\u20135 days\/week?<\/b><span style=\"font-weight: 400;\"> A split routine works well. You can focus on specific muscle groups or movement patterns daily (e.g., upper body, lower body, push\/pull).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pick a frequency you can stick to consistently. Consistency beats perfection every time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Choose_Your_Exercises\"><\/span><b>Step 3. Choose Your Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To keep things simple, start with the basics. Pick compound exercises as your foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These should cover all the major movement patterns:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push:<\/b><span style=\"font-weight: 400;\"> Bench press, push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull: <\/b><span style=\"font-weight: 400;\">Pull-ups, barbell rows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat:<\/b><span style=\"font-weight: 400;\"> Front squats, goblet squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hinge: <\/b><span style=\"font-weight: 400;\">Deadlifts, Romanian deadlifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Planks, hanging leg raises.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once these are in place, you can add isolation exercises (like bicep curls or tricep extensions) if time allows. A balanced mix of movements ensures full-body strength and reduces injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be wary of exercise redundancy. Exercise redundancy occurs when a program includes multiple exercises that target the same muscle groups similarly. While variety is critical to a balanced program, too much overlap can waste time and energy without delivering additional benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, including bench presses and push-ups in a program may offer little benefit, as both exercises primarily target the chest and triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, pair a compound lift like the bench press with an isolation exercise like tricep dips to work the muscles from different angles. Or perform the bench press on one day and push-ups on another to increase volume without redundancy.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Plan_Your_Sets_Reps_And_Weight\"><\/span><b>Step 4. Plan Your Sets, Reps, And Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your sets, reps, and the weight you lift depend on your goal:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">3\u20136 sets of 3\u20136 reps at heavier weights (around 75\u201390% of your 1-rep max).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hypertrophy:<\/b><span style=\"font-weight: 400;\"> 3\u20134 sets of 6\u201312 reps at moderate weights (around 65\u201375% of your max).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance: <\/b><span style=\"font-weight: 400;\">2\u20134 sets of 12\u201320 reps with lighter weights (below 65% of your max).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start conservatively, especially if you want a strength training program for beginners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use weights you can lift with good form while feeling challenged. Over time, apply progressive overload (e.g., increasing weight or reps) to keep progressing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_5_Factor_In_Rest_And_Recovery\"><\/span><b>Step 5. Factor In Rest And Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest is where the magic happens. Plan enough rest between exercises and workouts to recover fully and avoid overtraining.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 1\u20133 minutes between sets, depending on the intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow at least 48 hours between workouts before training the same muscle group again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include rest days or active recovery (light walking, stretching) in your weekly schedule.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recovery isn\u2019t slacking\u2014it\u2019s an essential part of building strength.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_6_Warm-Up_And_Cool_Down\"><\/span><b>Step 6. Warm-Up And Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A proper warm-up preps your body for the lifts ahead. Spend 5\u201310 minutes on dynamic stretches or light cardio to increase blood flow (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-023-01908-y\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Perform a few lighter sets of the exercise before going heavy.<\/span><span style=\"font-weight: 400;\">Don\u2019t skip the cooldown, either. Stretching after your session helps your muscles recover and maintain flexibility, reducing soreness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_7_Track_Your_Progress\"><\/span><b>Step 7. Track Your Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keep a training log. Write down your exercises, how much weight you used, and how many reps\/sets you completed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This tracking habit helps you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spot progress (or plateaus).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Know when to increase weight or adjust your plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay consistent by tracking how often you train.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Treat this log as your personal fitness story\u2014it will motivate you as you watch your hard work pay off.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_8_Evaluate_And_Adjust_Over_Time\"><\/span><b>Step 8. Evaluate And Adjust Over Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even the best plan needs fine-tuning. After 6\u20138 weeks, assess what\u2019s working and where you need improvements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feeling stronger? Increase the weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bored? Swap in a new set of exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stuck? Try adjusting your rep ranges or sets.<\/span><span style=\"font-weight: 400;\">Your program should evolve as you do. Be flexible and willing to change based on how your body feels and the results you\u2019re seeing.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-100-pounds\/\">The Fastest Way to Lose 100 Pounds \u2013 A Sustainable Approach<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Results_From_Strength_Training\"><\/span><strong>How Long Does It Take To See Results From Strength Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The timeline for seeing results from strength training varies based on several factors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, you can expect to notice improvements in strength within 2-4 weeks of consistent training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle growth, or hypertrophy, usually becomes visible after 6-8 weeks, depending on factors like training intensity, diet, and genetics (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). For endurance and stamina, improvements can start within a few weeks as your body adapts to physical demands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training regularly, following proper form, and using progressive overload are critical for progress. The quality of your nutrition, sleep, and recovery also significantly affect how quickly you see results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Progress_In_A_Strength_Training_Program\"><\/span>How Do You Progress In A Strength Training Program?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your strength training program will advance through progressive overload.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This advancement means gradually increasing the challenge on your muscles by adding more weight, increasing reps, doing more sets, or reducing rest time between sets. This progression ensures your body adapts and strengthens over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_variables_you_can_adjust_for_progressive_overload_include\"><\/span><b>Other variables you can adjust for progressive overload include:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Selection:<\/b><span style=\"font-weight: 400;\"> Changing exercises target muscles differently, helping you avoid adaptation and stimulate new growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34743671\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Rotate variations of squats, presses, or pulls to keep your routine fresh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempo:<\/b><span style=\"font-weight: 400;\"> Adjusting the speed of your lifts can increase time under tension and improve control. Slower tempos challenge muscles differently, while explosive tempos build power (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01465-2\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Frequency:<\/b><span style=\"font-weight: 400;\"> Adding more sessions per week or revisiting specific muscle groups more often can accelerate progress (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Be cautious about balancing intensity and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Periods: <\/b><span style=\"font-weight: 400;\">Shortening rest between sets increases intensity and endurance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2022.827847\/full\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">), while longer rests allow you to lift heavier and focus on strength (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2016\/07000\/longer_interset_rest_periods_enhance_muscle.3.aspx\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Adjust based on your goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Volume:<\/b><span style=\"font-weight: 400;\"> Increasing the reps or sets for an exercise boosts workload over time, challenging your muscles to adapt further (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2019\/01000\/resistance_training_volume_enhances_muscle.13.aspx\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Order:<\/b><span style=\"font-weight: 400;\"> Starting with compound movements before isolations maximizes strength potential (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/24\/4897\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Reordering exercises can also create new challenges for your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grip or Stance Variations:<\/b><span style=\"font-weight: 400;\"> Changing hand placements or foot positions can alter muscle activation (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/381511417_The_Effect_of_Foot_Position_and_Angle_in_Squats_and_Hack_Squats_on_Quadriceps_Muscle_Activation\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">), helping you address weaknesses or hit muscles from different angles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adjusting these variables can add variety, prevent stagnation, and ensure well-rounded progress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Common_Mistakes_In_A_Strength_Training_Program\"><\/span><strong>What Are Common Mistakes In A Strength Training Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some common mistakes to avoid when designing a strength training program are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor Form:<\/b><span style=\"font-weight: 400;\"> Lifting with improper technique increases the risk of injury and limits progress (<\/span><a href=\"https:\/\/www.walkitscience.org\/physical-health-1\/physical-activity\/benefits-of-proper-form-and-technique-during-resistance-training\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skipping Warm-ups:<\/b><span style=\"font-weight: 400;\"> Neglecting to prepare your body increases the chance of injury and reduces performance (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-023-01908-y\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overtraining: <\/b><span style=\"font-weight: 400;\">Training too frequently or with insufficient recovery leads to burnout and stalled progress (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-often-should-you-take-rest-day\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of Consistency: <\/b><span style=\"font-weight: 400;\">Irregular workouts hinder improvement and make progress harder to track (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neglecting Recovery: <\/b><span style=\"font-weight: 400;\">Failing to prioritize sleep, nutrition, and rest limits muscle repair and growth (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-often-should-you-take-rest-day\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring Progressive Overload: <\/b><span style=\"font-weight: 400;\">Sticking to the same weights and reps prevents ongoing strength gains (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Unbalanced Programming: <\/b><span style=\"font-weight: 400;\">Focusing solely on specific muscle groups while neglecting others creates strength imbalances.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rushing Progression: <\/b><span style=\"font-weight: 400;\">Increasing weight or volume too quickly can lead to poor form and injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insufficient Warm-ups for Heavy Lifts:<\/b><span style=\"font-weight: 400;\"> Attempting max-effort lifts without proper preparation decreases performance and can cause potential injuries (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-023-01908-y\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring Mobility and Flexibility: <\/b><span style=\"font-weight: 400;\">Neglecting these aspects limits the range of motion and increases the risk of injury (<\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improper Rest Periods: <\/b><span style=\"font-weight: 400;\">Resting too long can lead to lost intensity while resting too little can hurt performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Tracking Progress: <\/b><span style=\"font-weight: 400;\">It\u2019s hard to assess results or make effective adjustments without tracking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor Nutrition:<\/b><span style=\"font-weight: 400;\"> Eating too little or consuming the wrong foods will negatively impact strength and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Failing to Set Clear Goals: <\/b><span style=\"font-weight: 400;\">Training without specific objectives makes progress slower and less focused.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Comparing Yourself to Others:<\/b><span style=\"font-weight: 400;\"> Chasing someone else&#8217;s program or pace can lead to overreaching and frustration.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neglecting Mental Focus:<\/b><span style=\"font-weight: 400;\"> Distractions or lack of concentration during lifts can affect performance and increase accident risks.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66875\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-1024x576.png\" alt=\"Strength Training Program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_strength_training_help_with_weight_loss\"><\/span><strong>Can strength training help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A strength training program for <a href=\"https:\/\/betterme.world\/articles\/best-chair-yoga-for-weight-loss\/\">weight loss<\/a> can build lean muscle, increasing your resting metabolic rate. It also burns calories during workouts and improves overall body composition.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_strength_training_safe_for_all_ages\"><\/span><strong>Is strength training safe for all ages?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When done correctly, strength training is safe for people of all ages, such as children and older adults (including strength training over 40 female at home-workouts).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We should tailor these programs to the individual&#8217;s fitness level and needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_need_a_gym_for_a_strength_training_program\"><\/span><strong>Do you need a gym for a strength training program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you don\u2019t need a gym. You can use <a href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\">bodyweight exercises<\/a>, resistance bands, or free weights like dumbbells in a strength training program at home.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_stay_motivated_to_train_consistently\"><\/span><strong>How do you stay motivated to train consistently?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Set clear goals, track your progress, and establish a routine. Mixing up exercises, celebrating small wins, and finding a workout partner can also help maintain motivation.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strength_Training_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-designed strength training program is the foundation for building strength, improving overall fitness, and reaching your health goals. You can maximize results while staying injury-free by focusing on balanced exercise selection, proper progression, and avoiding common pitfalls like exercise redundancy.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Designing a strength training program can feel like solving a puzzle with missing pieces. There&#8217;s advice flying at you from every corner\u2014your gym partner swears by endless biceps curls, while an online influencer is preaching about &#8220;secret&#8221; exercises that promise instant gains. Add confusing jargon like &#8220;progressive overload&#8221; and &#8220;periodization,&#8221; and you end up wanting [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71707,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[],"coauthors":[45],"class_list":["post-71706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Strength Training Program Dos And Don&#039;ts: The Ultimate Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Unlock your fitness potential with a \u2605 STRENGTH TRAINING PROGRAM \u27a4 tailored to your goals. Build strength, burn fat, and avoid plateaus with expert tips for effective progress.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength Training Program Dos And Don&#039;ts: The Ultimate Guide\" \/>\n<meta property=\"og:description\" content=\"Unlock your fitness potential with a \u2605 STRENGTH TRAINING PROGRAM \u27a4 tailored to your goals. Build strength, burn fat, and avoid plateaus with expert tips for effective progress.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5132-strength-training-program-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Strength Training Program Dos And Don&#8217;ts: The Ultimate Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/\"},\"wordCount\":3115,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/strength-training-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5132-strength-training-program.png\",\"articleSection\":[\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Designing a strength training program can feel like solving a puzzle with missing pieces. There's advice flying at you from every corner\u2014your gym partner swears by endless biceps curls, while an online influencer is preaching about \\\"secret\\\" exercises that promise instant gains. Add confusing jargon like \\\"progressive overload\\\" and \\\"periodization,\\\" and you end up wanting to \u201cwing it.\u201d<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s the thing, though\u2014strength training isn\u2019t that complicated. The science behind building muscle, improving strength, and enhancing overall fitness is surprisingly straightforward. When you strip away the noise, what\u2019s left are a few key principles anyone can understand and follow.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is your practical, no-frills roadmap to building an effective program without wasting time or energy.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you\u2019re looking to:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bulk up<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><a href=\\\"https:\/\/betterme.world\/articles\/wall-pilates-for-thighs\/\\\"><span style=\\\"font-weight: 400;\\\">Get toned<\/span><\/a><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lift heavier<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve your health<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll break down what works, what doesn\u2019t, and how to apply it to your routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Good Strength Training Program?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good program is grounded in science and shaped around your personal goals.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It focuses on the essentials and avoids unnecessary complexity. 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