This post is for those who have done the preliminary steps of consulting with their physician and has already started a type of functional training program in where they have strengthened their core muscle tissues, in order to take the next step which would be weight training.
Reflecting back on my many years of working out with lose weights and machine balanced weights, I can easily say that "working out on the machines is the better way to go when starting a weight training program. However, to be clear, you can still sustain injuries if you don't execute the exercise properly. Proper form and execution are the main ingredients towards preventing injuries along the way.
WHEN SHOULD I START MY LIFTING ROUTINE IF I'M DOING CARDIO?
There are different opinions when it comes to performing cardiovascular exercises and weight training on the same day. I personally would not do a high intensity cardiovascular exercise before lifting weights. However, it wouldn't hurt to do a 5 to 10 minutes low intensity bike session just to warm up.
THE HOW AND WHY OF A WEIGHTLIFTING ROUTINE?
First off, you have to determine how much weight to use when performing each particular exercise. You have to document that weight in order to monitor your progress along the way.
I like to use the 0-10 difficult scale method. I believe in the mind & body connection, but in order for this to work, you have to leave your ego at the door. Learning to listen to your body is the key to reducing the risk of serious injuries.
So, how do you determine how much weight to use and why?
You begin by doing one repetition weight scale evaluations. On the scale from 0-10, you should want that weight to feel like a 7 to 8 in difficulty. I prefer an 8, but this is something you are going to have to determine for yourself regarding how it feels to you. The reason I choose a 7 or 8 is because I am a strong believer in the 10 to 12 repetitions per set.
Obviously, the more repetitions you do, the higher in difficulty it becomes. The reason is the buildup of lactic acid in your muscles during weightlifting due to the lack of oxygen received by the target muscle during your set. Towards the end of each set (the last couple of reps), it should feel like a 9-10 in difficulty rate. Some people may call it, "training to failure." However, when I say 9 to 10, it should feel difficult but not unbearable.
How long should your rest between sets be?
That would all depend on what your training focus is for that particular day. If you are focused on only power training, then 1 to 2 minutes max between sets would be ok depending on what your body is telling you. However, stay closer to the 1 minute if you can, you don't want to lose your momentum and drive. For Strength & Power training, you would want to be closer to the 2-minute range, since this type of weight training is extremely difficult and could lead to an injury much easier than just power weight training. The level of concentration, posture awareness & rhythmic breathing is very intense, you have to be very in tuned with your body. Your sets should last anywhere from 40 to 45 seconds.
If you go too hard, you may delay recovery time and even increase the chances of a serious injury. Get to know what your body is telling you at every step. The WHY behind all these suggestions is safety and success. Why do you want to take all these safety precautions and tips? Because weight training is a serious sport and can cause serious damage to yourself. Respect the sport and be safe.