Weight Training | Effective Training Programs for Home Gym

For today’s weight training session I had Mrs Niko as a training partner. Before we went into ‘The Pit’ for a session of back and biceps we had a talk about the weights that Mrs Niko was using as she had made a comment that she felt like a bit or a weakling.

As Mrs Niko has only just started incorporating weight training into her fitness regime I have started her off on weights that I know are well below he capability. The reason for this is two fold, firstly she has a pre-existing back injury that she needs to be mindful of and secondly a lot of the movements we are doing during the sessions are foreign to her.

During our chat I explained to her that she needs to develop good form before we start trying to overload her muscles with weight they are not accustomed to. Progressively over the coming weeks we will increase her weights and she will find the sessions to be more and more challenging.

So at 8:30pm we started our session. As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Program for Staying Lean and Strong

 Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


About to start a set of deadlifts!

Chin-ups (Goal Weight: 15kg)
– Set 1: 10 Reps x BW
– Set 1: 8 reps x 7.5kg
– Set 2: 6 reps x 10kg
– Set 3: 6 reps x 10kg

Bent Over Barbell Rows (Goal Weight: 120kg)
– Set 1: 8 reps x 80kg
– Set 2: 6 reps x 105kg
– Set 3: 6 reps x 105kg

Deadlifts (Goal Weight: 140kg)
– Set 1: 8 reps x 100kg
– Set 2: 6 reps x 130kg
– Set 3: 6 reps x 135kg

Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 15kg
– Set 3: 5 reps x 25kg
– Set 4: 4 reps x 25kg

Standing Straight Bar Curls (Goal Weight: 60kg)
– Set 1: 8 reps x 45kg
– Set 2: 5 reps x 50kg
– Set 3: 5 reps x 50kg


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 48mins to complete burning about 400kcals with an average heart rate of 110BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

The conversation I had with Mrs Niko before our session should be one that all weight lifting novices can take a lesson from. The form and technique that you learn when you are first taught how to lift weights is vital. If you learn correct form from the start not only will you be less susceptible to injuries, but you will save yourself a lot of time down the track trying to have your form corrected.

What you are developing during the initial stages of weight training, or any sport for that matter is a muscle memory or motor learning of the movement you are performing.

The industry standard research in relation to motor learning comes from a 1991 book called Motor Learning by Doctors Richard Schmidt with Craig A. Wrisberg.

In Motor Learning, Dr. Schmidt states that it requires approximately 300-500 repetitions to develop a new motor pattern. Conversely, once bad or inadequate habits are already in place, he states it takes about 3000-5000 repetitions to erase and correct a bad motor pattern.

So what does that mean for us in the real world? Learn the movement correctly from the start, because it will take you 10 times longer to correct your bad form later.

1 Comment

Leave a Reply