Strength training is essential to develop any well-rounded fitness routine. It builds muscle, increases strength, and offers numerous health benefits, such as improved bone density, enhanced metabolism, and reduced risk of injury.

Whether you’re a beginner or a seasoned lifter, a strength training program can help you achieve your fitness goals.

1. Starting Strength

Target audience: Beginners

Focus: Compound lifts (squats, deadlifts, bench press, overhead press)

Frequency: 3 workouts per week (full-body)

Benefits:

Builds a strong foundation in the major muscle groups

Simple and easy to follow, it is perfect for beginners who are new to weight training

Effective for building overall strength and improving athletic performance

2. Strong Lifts 5×5

Target audience: Beginners

Focus: Compound lifts (squat, bench press, deadlift, overhead press, barbell row)

Frequency: 3 workouts per week (whole body)

Benefits:

Like Starting Strength, Strong Lifts 5×5 offers a beginner-friendly approach to building strength.

The program focuses on five key compound lifts: squats, deadlifts, bench presses, overhead presses, and barbell rows.

By incorporating barbell rows, StrongLifts 5×5 emphasizes strengthening the back muscles, which are crucial for good posture and overall pulling strength.

Following five sets of 5 reps scheme for most exercises, Strong Lifts 5×5 promotes steady and measurable strength gains.

This program is an excellent option for beginners who want a simple and effective way to start strength training.

3. The Texas Method

Target audience: Intermediate lifters

Focus: Volume and intensity progression

Frequency: 3 workouts per week (one high volume, one high intensity, one light)

Benefits:

The Texas Method is designed to promote muscle growth and strength gains through a structured approach that manipulates training volume and intensity over the course of a week.

The program incorporates a high-volume day to build muscle mass by fatiguing the targeted muscles through a higher number of reps and sets.

This is followed by a high-intensity day that challenges your nervous system and pushes you to lift heavier weights for fewer repetitions. This helps you break through plateaus and achieve new strength milestones.

The week then concludes with a light day that allows for proper recovery from the demanding workouts earlier in the week.

This variation in training volume and intensity keeps your workouts interesting and helps you continually progress toward your goals. By strategically stressing your muscles differently, the Texas Method helps you build strength and muscle size.

4. Wendler 5/3/1

Target audience: Intermediate to advanced lifters

Focus: Personalized progression based on your one-rep max (1RM)

Frequency: 3-4 workouts per week (full-body or upper/lower split)

Benefits:

The Wendler 5/3/1 is a popular program known for its flexibility and ability to accommodate individual goals and weaknesses.

Unlike Starting Strength and StrongLifts 5×5, which use a fixed weight progression scheme, Wendler 5/3/1 prescribes percentages of your 1RM for each set and rep range.

This allows lifters to personalize the program to their current strength levels and adjust the difficulty as they get stronger.

The program also incorporates a variety of rep ranges throughout the week, which helps target different aspects of muscle growth and strength development.

For example, lower rep sets with heavier weights challenge your nervous system and promote maximal strength gains, while higher rep sets with lighter weights help build muscle and improve muscular endurance.

Wendler 5/3/1 also offers several variations of the core program, allowing lifters to choose a template that best suits their training preferences and experience level.

5. The Greyskull LP

The Greyskull LP is a strength training program for beginners and individuals returning to weightlifting after a break. The program focuses on compound lifts working multiple muscle groups simultaneously, along with isolation exercises, which target specific muscles. With a frequency of three full-body workouts per week, this program offers a balanced approach to building both strength and muscle mass.

• Target audience: Beginners and those returning to lifting
• Focus: Compound lifts and isolation exercises
• Frequency: 3 workouts per week (full-body)
• Benefits: Balanced approach to strength and muscle building

6. Balanced Body Method

This method strengthens you by using compound, functional, and unilateral movements. Its approach focuses on balanced strength, making you stronger, faster, and more explosive. Speed will only happen when the body has stability. Also, it is focused on neuromuscular movements that work interdependently and synergistically.

Focus on 3-5 sets of 5 reps. As you get stronger with squats, your single-leg strength will build. And as your single leg strength develops, so will your squats.

Monday

Squats

Single Arm Lat Pull/ Single Arm Shoulder Press

Tuesday

Deadlifts

Back Rows/ Chest Press

Wednesday

OFF

Thursday

Single Leg Squat

Lat Pull/ Shoulder Press

Friday

Single Leg Deadlift

Single Arm Seated Rows/ Single Arm Chest Press

Choosing the Right Program

When selecting a strength training program, consider your fitness level, experience, goals, and available equipment. It’s also essential to consult with a qualified professional if you have any underlying health conditions.

Tips for Success

• Start slowly and gradually increase intensity. Don’t try to do too much too soon.
• Focus on proper form. This will help prevent injuries.
• Track your progress. Progress helps you stay motivated.
• Listen to your body. Rest when you need. Pain is not gain.

Dedication and consistency are what create results. So, choose a fun and exciting program to achieve your fitness goals and enjoy strength training.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.