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Why Weight Training?

Why Weight Training?

Why not get out of the 40%?

What does this number mean? I’ll tell you. It’s the number of people who could’ve prevented their own death if they took matters into their own hands with exercising and weight training. According to the CDC, 

nearly 900,000 Americans die prematurely from the five leading causes of death – yet 20 percent to 40 percent of the deaths from each cause could be prevented.” 

Additionally, out of the 5 leading causes of death in the USA (heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries) 4 of them name “lack of physical activity” as a modifiable risk factors. So, you may ask yourself at this point, “wow, maybe I should start a weight training program?” The answer is “yes, definitely”.

We can help – here’s what to do.

“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive. You don’t have to do high amounts of activity to reduce your risk of premature death. Benefits start to accumulate with any amount of moderate or vigorous physical activity.”

Moreover, it is clear that additional benefits will accumulate if a weight training program is part of that 150 minutes. So why not get 2 birds with 1 stone? Improve your bone mineral density, cardiovascular fitness, muscle strength, and mental health. 

How to Design a Weight Training Program!

  1. your goals
  2. warm-up and cool-down
  3. choice and order of exercise
  4. training intensity and volume
  5. rest intervals between sets and exercises
  6. repetition speed
  7. training frequency
  8. program variety

Above are the important factors to consider when designing a weight training program. Most importantly, is finding the best workout to fit your personal goals. Whether you want to run your first half marathon, stay strong for skiing, strengthen for the golf game, or just want to walk your pup! Starting to get nervous? This may be more challenging than you thought? No worries! We have you covered! Agile PT is here to help and we rock in this department!

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Important Weight Training Program Details:

  • Use warm-up exercises 
  • Perform exercises in a particular sequence during weight training
    • In general, work large muscle groups before small muscle groups and multi-joint exercises before single-joint exercises. Include all muscle groups, including core muscles, in a weight training program.
    • Why? The most important factor to consider is using the “SAID” principle. Specific Adaptations to Imposed Demands. So, depending on your goals, make sure to structure your program with exercises that emulate your activity. This is also where Agile PT can really help you out.
  • Perform the various exercises through the full range of motion with proper technique
    • Why? You will want access to the corners of your body which you may not always spend time using. This will allow blood flow to access the area and provide the necessary nutrient exchange which enhances your weight training.
  • Followed up with a cool-down period

Training Parameters Based on Age

Adolescents – 12 to 18 years old

  • Youth weight training programs should be technique driven and consistent with the needs, abilities, and maturity level of the participants.
  • Intensity – 1 to 2 sets of 8 to 12 repetitions @ ( ≤ 60% 1 RM)
  • Length – 20 to 30 minutes per session
  • Days – 2 to 3 times per week on nonconsecutive days

Adults – 18 to 60 years old 

Older Adults – 60 and Up

  • Intensity – 2 to 3 sets of 6–12 repetitions at @ (50–85% of 1RM)
  • Length – 20 to 60 minutes per session 
  • Days – 2 to 3 times per week

Schedule Your Appointment Today

Above all, it’s important to talk with your Physical Therapist (PT) about the appropriate exercises which may augment your physical therapy. However, some clinics may not be able to help or will refer you out to see a personal trainer. This is where things get complicated and can become a hassle. Not to worry! At Agile Physical Therapy, we’ve created a Strength and Conditioning program designed to integrate your PT exercises with a long term weight training protocol. This will keep you in optimal shape to reach your goals. In conclusion, we want you to care about your health as much as we do, that’s why we’ve created a team dedicated to your well being. Stop waiting and get started today! 

About the Author:

Aleksandr Erye Aleksandr is an NSCA-certified Strength and Conditioning Specialist (CSCS) whose home and Personal Training business are in Mountain View, CA.  He has a B.S. degree in Kinesiology and is completing requirements to enter a Doctoral program in Physical Therapy. Aleksandr enjoys training a wide variety of clients, ranging in age from teens to retirees, and ranging in skill from semi-professional athletes to those just beginning their journey into fitness.  He recognizes that every client's needs are unique and enjoys the challenge of creating programs tailored to achieving each client's individual goals.  His philosophy of training is to remain grounded in steadfast principles that will achieve the results his clients seek.


Make an appointment with one of our sports physical therapists, Bryan Wong: 

Bryan is a Bay Area native, Orthopedic Residency trained Doctorate of Physical Therapy. Additionally, he is a Certified Strength and Conditioning Specialist and Powerlifting Coach.

Bryan has a background in dragonboating, competitively lifting weights, and recreational sports. Through his experiences, he has seen first-hand how the lack of exercise and structured physical activity has been to our population’s detriment.

Through communication, individualized exercise, hands-on care, and joint decision making, Bryan assures that each patient is listened to guide them in achieving their goals.


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