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Free Strength Training Instructions

Are you looking for free strength training instructions? Well you have come to the right page! Actually you have stumbled upon one of the premier sites dedicated to strength training. If you are looking for specific and free strength training instructions please use the nav bar on the left side of the screen to navigate through the site.

Let's begin by providing some free strength training instructions for general routines. Your strength training program will primarily revolve around your goals and your fitness level/experience. The first step is identifying your goals. Do you want to lose fat? Increase strength? Lean up? Bulk up? Add muscle and lose fat? Work on endurance?

Once you have your goal we can begin to build a routine around you. After all, if your routine is not built around YOU... it isn't really YOUR routine :)

For those looking to add bulk, power, and strength I would recommend another site :) Basically you need to adopt a powerlifting or bodybuilding lifestyle. Find a site that will provide free strength training instructions for bulking programs.

General info that I can provide about the bodybuilding lifestyle: eat a caloric surplus of healthy foods, do a split routine, and definitely bring in enough protein.

For those looking to lose fat, tone up, lean out, increase strength and generally feel healthy I recommend starting out with a solid foundation program such as the Basic Strength Training method. It involves 3 sets of 12 reps for each muscle group. I would perform a full body routine 1-3 times per week.

Let me provide more free strength training instructions for those looking to slim down and lose fat. Once you have your foundation program (this builds strength and endurance while letting you focus on form and posture) then you can move into another method of lifting such as the Pyramid routine.

No matter what your method of lifting or your goal, there are a few free strength training instructions that I can provide. They are universal to all lifting methods and goals.

  • Lift a weight that you can safely lift for the number of prescribed reps. By the last few reps your muscles should be fatigued, but you should still have PERFECT form.


  • If the last few reps are pretty easy and you could do more, then increase the weight.


  • If you cannot make it at least half way through the reps without losing perfect form, then decrease the weight.


  • Always rest between sets. 1 minute is a general rule of thumb. If you are doing the Superset method, your rest comes when you change muscle groups.


  • Always rest at least 48 hours between working the same muscles. If you work triceps today, let them rest tomorrow. All of your progress occurs during your rest days!

As I mentioned before this site is loaded with free strength training instructions. If you have any questions about the methods I mention above, please visit this page.

I also want to remind you that Melt the Fat already lays out your programs for you. It has everything you need to succeed with fat loss!



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