A follow-up to the 3 phases of training is the 2nd phase…Strength Training.  Once you’ve completed the stability phase, it’s time to move on to the next challenge.

If you have been reading my previous posts about the phases of strength training, you know the second phase of a well structured program is the Strength Phase.  If you haven’t read the first part of this series, start with the Stability Phase instead.

The strength training phase of fitness program is a lot of fun.  You get to workout harder, push the muscles more intensely, and start seeing more definition in the muscles.  I know many women shy away from using heavy weights, and I definitely understand why.  If you aren’t following a well structured nutrition program, this phase will really mess with you.  Your body burns fat faster than it adds muscle.  There is no way you can build muscle faster than you can lose fat.  If you only see yourself building muscle, your nutrition progam is incorrect.  I’m sorry, but that’s a simple fact.  But we will get into nutrition another time.

You should have completed the stability phase by now that includes high repititions.  You should also be ready for a change and this is your solution.

Begin a program that includes heavier weight and lower reps (8-12 or 15).  You want to move into a circuit training mode so that you are not resting too much.  I use something called active rest in this phase.  it essentially means working another body part while the body part you just worked, is recovering from the previous set.  I’ll go into a little more explanation here:

So to begin this phase, you have to remember that you were using lighter weights and higher reps in the previous phase.  It is now time to drop your reps down to a lower number and increase the amount of weight you are lifting.  Not only that though.  Because you are now doing more stable exercises, you will be able to handle heavier weights as well.  So what would a workout look like?

Exercise Sets Reps Tempo
Standing Cable Chest Press 3 10 2-0-2
Lat Pulldowns 3 10 2-0-2
Dumbbell Side Laterals 3 10 2-0-2
Alternating Dumbbell Bicep Curls 3 10 2-0-2
Tricep Dips 3 10 2-0-2
Forward Lunge 3 10 2-0-2
Iso Abs/Plank 3 10 2-0-2


Here are some pictures to help you out:

Cable Chest Press
Lat Pulldown
Side Lateral Raise
Bicep Curls
Tricep Dips
Forward Lunge
Plank/Iso Abs


The workout is not real complicated, but it is important for you to have really good form and continue to push yourself.  It’s easy to get lazy in this workout.  If you aren’t working up a sweat with this workout, let me know.  I’ll be glad to take you through it.  =)  If you have a question about this phase or any other aspect of working out, please let us know.  We are here to help you get in shape safely.

Before we go, we have to tell you our disclaimer. A strength based exercise program may be difficult for you if you have had an injury in the past.  If you’ve had injuries in the past, this may not be a good program for you.  The workout above may be dangerous if you have had injuries in the past. Also, please don’t perform exercises without a clear understanding of how to perform them correctly. Consult with a fitness professional for instructions of how to do these exercises. And of course, make sure you have clearance from your physician before beginning any exercise program.  Whew!  That’s all.  Have a great workout.