Basic Strength Training

Basic strength training is commonly referred to as 3 sets of 12 reps, or 3 sets of 12. It is the most basic and easy to understand method. But don't let that fool you!

It works the muscles just like any other strength training program. The difference between this and other methods is quite simply... simplicity.

You may already use 1RM or the Pyramid method. That's totally fine. This page will provide great info on using a simple method called 3 sets of 12 reps for strength training.

Who Should Use
Basic Strength Training?

Anyone and everyone! While basic strength training is used mostly by beginners, that doesn't mean advanced strength trainers should avoid it. It also doesn't mean that it is easy to do. In fact 3 sets of 12 reps should get your juices flowing just like any other strength training method.

As mentioned above, basic strength training is doing 3 sets of 12 repetitions for each muscle group. The general sequence of your basic strength training session should look something like this:

1- Warm-up for 5-10 minutes

2- Do one warm-up set (using light weights) for each muscle

3- Begin your first set of 12 reps for the first muscle group- allow 30 seconds of rest

4- Continue with second set- allow 30 seconds of rest

5- Complete your third set

6- When finished all three sets for a particular muscle, move on to the next muscle group

7- Continue this pattern until all muscles are worked for the day

Basic strength training is similar to other methods. It is simply a decision based on your preference and/or experience. Like all the other methods, if toning is your goal then lift 70% of your 1RM for all three sets. Your muscles should be fatigued by rep number 12.

The difference is that you use the same weight for all three sets. Whereas in the pyramid method, you use varying weights and a varying number of sets. Learning a tricky strength training program should not be a deterrent to strength training.

If you are just beginning, there is nothing wrong with the basic strength training method of three sets of 12 reps for each muscle group. KISS- Keep It Simple Silly.

Basic strength training is a great way to simplify your strength training sessions. Keeping your program simple will ensure that you stick with it. It also ensures that you have built a solid foundation of strength and muscle tone.

I will say this until I go blue in the face... strength training is for everyone. Beginners to advanced lifters. Each person has their own goals and their own preferences. Choose what is best for you and move from there. Switch your method every 4-6 weeks to prevent hitting a plateau.