Strength Training: How do you plan your workout?

[Robyncz]

I never did any kind of strength training before 3 years ago. For the past 2-3 years, I've been working out with a personal trainer 1-2 times a week. I'm changing gyms soon, and I'd like to be able to do my strength training on my own. Problem is, I've realized I'm completely dependent on my trainer to tell me what to do. You'd think, after 3 years, that I'd have a clue, but it's the only bit of my life where someone else in charge and I just do what I'm told. . .

Ideally, I work out three times a week, rotating workouts between legs, chest and back, and arms and shoulders. My trainer works with me for two of those workouts, and he assigns me a workout for the third day.

Those of you who work out independently, how do you decide what specific exercises to do, in what particular order? How do you "know" when it's time to increase the weight? How do you come up with new exercises to rotate in?

Please help! I'd really like to do this on my own, but I don't know where to start!

Thanks!
Robyn

[Terri_A]

Before you change gyms, start taking notes. Ask these same questions of your trainer. The trainer my even be willing to write a workout plan for you for a small fee. Otherwise, there are lots of workout plans available online. As for increasing weight. You'll know when to do it. When things aren't as much "work" as they had been or things just seem too routine or dull.

But definitely talk to the trainer - you may be surprised how willing they are to help you out with this!

[funniegrrl]

A couple of GREAT resources for developing work routines are:

www.stumptuous.com (click on the link for "iron")
and
www.exrx.net

Stumptuous is more of a general site with all kinds of fitness and health info, with the bonus that Krista is an entertaining, funny writer. She has different types of routines mapped out as well as some great dos/don'ts of specific exercises.

ExRx is more straightforward, clinical, but has some good routines and lots of specifics about exercises. Based on the equipment/space at my small gym, plus what I enjoy / don't enjoy doing, I've been able to build some pretty good routines for different goals using the info here and on Krista's site.

P.S. A bonus of both these sites is the information is based on real science, and aren't full of the body-building myth and BS that pervades a lot of sites.