Intermediate Strength Training


Getting Dialed In

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The Intermediate

You have been consistently weight-training in a gym for at least 6 months to a year.  You are past the beginner stage of lifting. You have made noticeable improvements overall in your physical conditioning on all levels. Confidence, Strength, Endurance and Well Being have improved, yet you are hungry for more. Being an intermediate, your body is adapting quickly to the demands you have been placing upon it.  You’re learning how your body responds to various exercises, machines, free weights, sets, reps, and routines. Your body is in a state of constant transition. You are learning how to harness your potential. Remember the road to success is always under construction!

Chart your Progress

Keep a training journal

Know your Body

Better to Under train than to Over-Train


How much weight should you lift: If you can not do 8 reps with the weight you have chosen…decrease the weight. If you can do more than 12 reps with the weight you have chosen, then increase the weight.


How many exercises: 3 to 4 maximum

How many sets: 3 sets maximum per exercise

How many reps:  8 to 12 reps


How many workouts per week? Strength Training 2 to 5 days per week. Cardiovascular Activity 3 to 5 times per week.

Types of Resistance/Strength Training

Machine vs Free Weight vs Body Weight: Incorporate All


Balanced Diet-Consume adequate calories.



Don’t compare yourself to others