If your goal is to simultaneously improve your strength, mobility, speed, and stamina, you don’t need multiple workout programs to do so – you can easily achieve this through a well-curated strength and conditioning workout plan.
Such a plan can help you lift heavier and even run faster and more efficiently, without having to be an athlete. But how do you structure a sustainable yet effective strength and conditioning program? Let’s find out!
A powerful strength and conditioning workout plan is a structured training program that combines strength training, conditioning work, and mobility and recovery elements to build strength, improve endurance, enhance athletic performance, and support overall fitness.
In such a program, you’ll use:
This type of routine will also use the practice of progressive overload (1) to help gradually and continuously push your body to do and achieve more.
Are you curious about circuit training for strength? Here’s an article with all the information you need for success.
A program that combines strength and conditioning intentionally adds resistance and cardio work in a complementary manner. All the strength and conditioning exercises in the routine work together, which leads to better results.
You can do this through:
1. Resistance Circuit Training – This is an exercise program that combines resistance exercises (e.g. weightlifting, push-ups, squats) with aerobic exercises (e.g. jumping jacks, running, jump rope). The participant moves quickly (transitions) to each exercise “station” with little (e.g. 8 to 30 seconds) or no rest (2, 3).
2. Concurrent Training – This can happen in two ways:
Concurrent training repeatedly subjects your muscles to different forms of physical demands and signals, which can help improve hypertrophy, strength, and power (4, 5, 6).
3. Hybrid Training – Research has described this as a new multicomponent exercise mode that activates the cardiovascular and the musculoskeletal system throughout the same exercise session. This is done at various intensities, using both muscle-strengthening exercises and dynamic cardiovascular activities (7).
It’s sometimes referred to as high-intensity functional training and has been shown to improve key physical attributes such as aerobic capacity, muscular strength, anaerobic power, and fatigue tolerance (8).
The best way to practice hybrid training in your strength and conditioning workout plan at home or the gym is to treat it as a HIIT workout, e.g. alternate between short bursts of all-out, maximum effort exercise (e.g. 20-45 seconds) with brief recovery periods (e.g. 10-30 seconds of rest or low-intensity movement).
Read more: Great Full-Body Workouts: The Ultimate Guide for Beginners
A program that integrates strength and conditioning exercises can help:
As previously mentioned, this routine combines heavy resistance training and explosive cardio/aerobic training.
By itself, resistance training is beneficial for improved physical performance, mobility, walking speed, functional independence, cognitive abilities, metabolic health, and self-esteem. It can also improve the chances of cancer survivorship and lower the risk of obesity and type 2 diabetes (10, 11).
On the other hand, studies on aerobic training have shown that it helps improve mental health and self-esteem, body mass, strength, mobility, and balance, regardless of age (12, 13, 14).
Check out these senior strength exercises to help improve health and muscular strength in older adults.
When you’re planning a strength and conditioning plan for beginners, you should:
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
A sustainable strength and conditioning plan should:
Note that conditioning doesn’t always have to use weights to be effective. Bodyweight conditioning can still help you build strength, power, and flexibility without outside resistance.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
Unfortunately, no single study has answered this question. However, the consensus in the fitness world states that, if your goal is:
Read more: Workouts for the Week: All Your Biggest Questions Answered
Beginners are recommended to do full-body splits (two days a week for strength training), while intermediate and advanced exercisers can choose between an upper/lower split (4 days/week) and push/pull/legs (PPL) (3-6 days/week), depending on their preferences. All exercisers shouldn’t ignore their cardio and must practice progressive overload.
Yes, four exercises can be enough for a workout, particularly if you do compound movements that target all major muscle groups in one session. Yes, it is. As mentioned above, 6-12 reps are the recommended number for muscle hypertrophy. Therefore, 4 sets of 10 reps can help you achieve this goal. As with noticeable weight loss, the results may vary. However, it generally takes between 6 and 12 weeks to see noticeable muscle growth. Yes, low reps with heavier weights are considered to be better for increased muscle strength.Frequently Asked Questions
Is four exercises enough for a workout?
Is 4 sets of 10 enough to build muscle?
How long does it take to see muscle growth?
Are low reps better for strength?
A strength and conditioning workout plan can help you reach your goals, but only if it’s well-curated and sustainable. To see the best results, you should choose a routine that matches your fitness level, balances resistance training, cardio, and mobility exercises, and incorporates progressive overload, in addition to getting ample rest and improving your diet to help supplement the workout routine.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.