Lots of things come in a box, but not strength training. If only it were that easy! As with most activities that bring significant results, strength training does require time, effort, and a progression model that matches your goal, whether it be increased muscle strength, endurance, size, weight loss, or a combination of any of these.

First things first – if you are new to strength training, a good place to start is the personal training department at your health club. Even if you can only afford a one-session “overview” of the fitness floor highlighting the types of strength training equipment available and how to safely use all of it, it is money well spent. Gym settings can be intimidating, especially for first-timers who haven’t dabbled in strength training before. One side-long look from the guy by the mirror with bulging biceps, no neck, enormous lats and a grunt to match, and you’ll likely retreat to your living room with a FIRM DVD from 1986. A qualified trainer (read: certified by ACSM, ACE, NASM, or NSCA or one of the other 8 or so accredited certifying agencies) will be able to show you around the fitness floor, demonstrate the equipment, help you adjust the equipment to fit your unique size, and select appropriate starting weights.

If you haven’t declared a “goal,” now is the time to do it. Do you want to carry your toddler up and down the stairs with ease? Bench press your body weight? Improve your overall muscle tone? Increase the power behind your forehand in tennis? Think it through, write it down, and consider how much time you are willing to devote to weight training in a given week. Ideally, two to three sessions will lead you to visible results by the 12-week mark.

So let’s assume you’ve done all of that, you have your starting weight recommendations, and you’ve been diligently doing your strength training routine for two or three months. You may be stronger, a bit more toned, but not realizing the results you hoped. Now what?

The 2-5% Rule

This is a simple method for gradually increasing the volume of training (total reps multiplied by the weight lifted) while safely managing the progression of your program. Simply take the amount of weight you are lifting now, multiplied by the number of repetitions, then multiply that number by 2 to 5%.

I’ll use the leg extension as an example:

If you are currently lifting 100 lbs x 12 repetitions, the volume is 1200 lbs. If your goal is to increase muscle strength and you have been training consistently for 12 weeks, you could increase by 5%, so: 1200 x 5% = 60, or, 1260 lbs is the new volume, divided by the number of repetitions. I typically start at 8 reps when there is an increase in weight, then when increase to 10 reps over the course of several weeks, then up to 12 reps, and when that becomes relatively easy, apply the 2-5% rule again.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.