An introduction into strength and power training for all ages, continued with part 6
Now that all of the preliminaries are over with and you have decided to strength and power train, it is time to answer a few questions about how to train.
When first starting out with your training program give your body a chance to acclimate to the new activity. Get as much as possible out of the program before adding or moving on to another one. Take baby steps and learn the right way to train.
Beginning weight training, generally, means lifting at least twice a week on alternate days. Sometimes you may find that your schedule just won’t accommodate lifting on separated days. If this is the case, then lift two days in a row but don’t make it a habit in the beginning. It will only set you back because your body will not be up to the added stress of such a short recovery period.
If you do lift two days in a row then adjust your training to reflect this fact by changing your training program. For example, you can do a lower body series one day followed the next with your upper body exercises. Then rest the third day.
Rest is an important part of training. You cannot expect to gain strength or power without adequate rest between sessions.
After you have been at it for one to two months of steady lifting consider adding in a third day, again splitting the training days by a day of rest between them. The consensus of opinion amongst strength coaches is you can somewhat maintain with one day a week, gain slightly with two days and definitely add with three or more a week depending on the quality of the program and your recoverability capabilities.
I guess the best advice I can give you at this point of your strength training adventure is to go slow, add weight carefully, be attentive to your form, eat, and rest appropriately. By following these concepts, you should progress well in your training.