Example: SMART Goal: "Increase strength by 10% on major lifts like squats, deadlifts, and bench press in 4 weeks."
Week 1
Test your 1-rep max (1RM) and set weekly goals.
Why Test 1RM:
Knowing your max helps you calculate target weights for training (e.g., lifting 70-80% of 1RM).
Testing Tips:
Warm up with light weights for 5-10 minutes.
Rest 3-5 minutes between attempts to perform at your best.
Have a spotter or trainer nearby for safety.
Week 2
Add 2-3 kg to each lift while focusing on form.
Form Tips:
Squat: Keep your chest up, knees tracking over toes, and weight on your heels.
Deadlift: Engage your core, keep your back straight, and lift with your legs.
Bench Press: Lower the bar to your chest with control and push explosively.
Recovery Tip:
Schedule rest days between heavy lifting sessions to prevent overtraining.
Week 3
Include accessory exercises like lunges, rows, and dips.
Why Accessory Work:
Strengthening supporting muscles improves overall lifts and reduces injury risk.
Exercise Tips:
Lunges: Add weights for extra resistance and better balance.
Rows: Keep your elbows close to your body to target your lats.
Dips: Use parallel bars or a bench; lean forward slightly to engage your chest.
Week 4
Re-testing Tips:
Follow the same protocol as Week 1 to ensure consistency.
Adjust Your Program:
If you’ve hit your goal, consider setting new targets or transitioning to a different training phase.
Celebrate Gains:
Strength isn’t just about numbers—it’s about feeling empowered and confident!