{"id":24753,"date":"2024-05-22T14:16:32","date_gmt":"2024-05-22T14:16:32","guid":{"rendered":"https:\/\/sanctuarywellnessinstitute.com\/blog\/?p=24753"},"modified":"2024-05-22T15:13:52","modified_gmt":"2024-05-22T15:13:52","slug":"what-are-the-components-of-an-effective-weight-training-program","status":"publish","type":"post","link":"https:\/\/sanctuarywellnessinstitute.com\/blog\/what-are-the-components-of-an-effective-weight-training-program\/","title":{"rendered":"What Are the Components of an Effective Weight Training Program?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"24753\" class=\"elementor elementor-24753\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4ed92fe elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"4ed92fe\" data-element_type=\"section\" 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href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Blog<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/category\/wellness\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-angle-right\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Wellness<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51beeb6 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"51beeb6\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">What Are the Components of an Effective Weight Training Program?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e8c9c8c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e8c9c8c\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0ce8b20\" data-id=\"0ce8b20\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap 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DiBella\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-251c15e elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-calendar\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-custom\">\n\t\t\t\t\t\t\t\t\t\tPublished: May 22, 2024\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-bea4ed3\" data-id=\"bea4ed3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-371d00a elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"371d00a\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-466a0eb\" data-id=\"466a0eb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55e9024 elementor-widget__width-initial elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"55e9024\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"500\" src=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/Components-of-Effective-Weight-Training-Program.jpg\" class=\"attachment-full size-full wp-image-36712\" alt=\"Components of Effective Weight Training Program\" srcset=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/Components-of-Effective-Weight-Training-Program.jpg 1500w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/Components-of-Effective-Weight-Training-Program-300x100.jpg 300w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/Components-of-Effective-Weight-Training-Program-1030x343.jpg 1030w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/Components-of-Effective-Weight-Training-Program-768x256.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-66ebd06 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"66ebd06\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-20c4b30\" data-id=\"20c4b30\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa9a157 elementor-toc--minimized-on-desktop elementor-widget elementor-widget-table-of-contents\" data-id=\"fa9a157\" data-element_type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.elementor-heading-title&quot;,&quot;minimized_on&quot;:&quot;desktop&quot;,&quot;container&quot;:&quot;.z&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;marker_view&quot;:&quot;numbers&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t<div class=\"elementor-toc__header-title\">\n\t\t\t\tTable of Contents\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__fa9a157\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__fa9a157\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\n\t\t\t\t\t<\/div>\n\t\t<div id=\"elementor-toc__fa9a157\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b6f42c z elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b6f42c\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-89c9be5\" data-id=\"89c9be5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cfe96e3 elementor-widget elementor-widget-text-editor\" data-id=\"cfe96e3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"post_para\">Whether you&#8217;re a novice stepping into the gym for the first time or a seasoned lifter looking to fine-tune your routine, understanding the key components of a well-rounded weight training program is crucial. In this article, we&#8217;ll delve into the essential elements that make up a successful regimen, from setting clear goals and selecting the right exercises to ensuring proper recovery and nutrition.<\/p><h2 class=\"heading_all\">How Can I Start Weight Training?<\/h2><p class=\"post_para\">Starting weight training may seem intimidating, but it can be broken down into manageable steps. First, it&#8217;s important to set clear, achievable goals. Determine what you wish to accomplish, whether it\u2019s building muscle, increasing strength, or improving overall fitness. Next, consider consulting a fitness professional to create a tailored workout plan and ensure you learn proper technique.<\/p><p class=\"post_para\">Begin with basic compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. These exercises lay a solid foundation for strength and muscle development. Prioritize mastering the correct form to prevent injuries and maximize effectiveness. Start with <a href=\"https:\/\/www.healthline.com\/health\/how-to-start-lifting-weights#before-you-begin\" target=\"_blank\" rel=\"nofollow noopener\"><strong>lighter weights<\/strong><\/a> and gradually increase the load as you become more comfortable and confident.<\/p><p class=\"post_para\">Incorporate a warm-up routine to prepare your muscles and joints for each workout. Consistency is key, so aim to train regularly and allow time for rest and recovery between sessions. Lastly, track your progress and adjust your program as needed to continuously challenge your body.<\/p><h2>What Are the Elements of an Effective Weight Training Program?<\/h2><p class=\"post_para\">An <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/cardio-vs-weight-training-for-belly-fat\/\"><strong>effective weight training program<\/strong><\/a> is built upon several key elements, including:<\/p><ul><li><strong>Proper Form and Technique:<\/strong> Ensure each exercise is performed with the correct form to maximize efficiency and prevent injuries.<\/li><li><strong>Variety:<\/strong> Incorporate different exercises to target various muscle groups, avoid plateaus, and ensure balanced muscle development.<\/li><li><strong>Progressive Overload:<\/strong> Gradually increase the weight and\/or number of repetitions in your strength training routine to continue making muscle gains.<\/li><li><strong>Rest and Recovery:<\/strong> Allow adequate time between workouts for muscle repair and growth, which is crucial for muscle gains and overall performance.<\/li><li><strong>Personalization:<\/strong> Tailor your program to suit your fitness goals, abilities, and limitations.<\/li><li><strong>Nutrition:<\/strong> Eat a balanced diet rich in protein, vitamins, and minerals to fuel your workouts and promote muscle recovery.<\/li><li><strong>Consistency:<\/strong> Maintain a regular workout schedule to build and sustain muscle strength over time.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49a94a1 elementor-widget elementor-widget-image\" data-id=\"49a94a1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1500\" height=\"844\" src=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/How-Many-Times-a-Week-Should-You-Lift-Weights.jpg\" class=\"attachment-full size-full wp-image-24783\" alt=\"How Many Times a Week Should You Lift Weights\" srcset=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/How-Many-Times-a-Week-Should-You-Lift-Weights.jpg 1500w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/How-Many-Times-a-Week-Should-You-Lift-Weights-300x169.jpg 300w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/How-Many-Times-a-Week-Should-You-Lift-Weights-1030x580.jpg 1030w, https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-content\/uploads\/2024\/05\/How-Many-Times-a-Week-Should-You-Lift-Weights-768x432.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16afc92 elementor-widget elementor-widget-text-editor\" data-id=\"16afc92\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"heading_all\">How Many Times a Week Should You Lift Weights?<\/h2><p class=\"post_para\">The ideal frequency for lifting weights depends on various factors, including your fitness goals, experience level, and overall health. Beginners typically benefit from lifting <a href=\"https:\/\/www.onepeloton.com\/blog\/can-you-lift-weights-every-day\/\" target=\"_blank\" rel=\"nofollow noopener\"><strong>two to three times<\/strong><\/a> a week, which allows for adequate recovery and <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/best-supplements-for-muscle-growth\/\"><strong>muscle growth<\/strong><\/a>. Intermediate and advanced lifters can increase their frequency to four to six times a week and use split routines to target different muscle groups on different days.<\/p><p class=\"post_para\">Regardless of your experience level, it&#8217;s crucial to listen to your body and get adequate rest to <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/how-to-recover-from-overtraining\/\"><strong>prevent overtraining<\/strong><\/a> and injury.<\/p><h2 class=\"heading_all\">How Often Should I Do Cardio if I Lift Weights?<\/h2><p class=\"post_para\">Experts recommend <a href=\"https:\/\/health.clevelandclinic.org\/how-often-you-should-work-out\" target=\"_blank\" rel=\"nofollow noopener\"><strong>150 minutes<\/strong> <\/a>of moderate-intensity aerobic exercise per week, but the frequency at which you should do cardio if you lift weights will depend on your fitness goals. For those looking to <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/muscle-mass-a-key-to-a-longer-lifespan\/\"><strong>build muscle mass<\/strong><\/a>, it&#8217;s generally recommended that you limit yourself to two or three cardio sessions per week. This will ensure that you are not burning too many calories that could otherwise be used to support muscle growth.<\/p><p class=\"post_para\">On the other hand, if you want to improve your cardiovascular health or maintain a lean physique, incorporating cardio more frequently\u2013say three to five times per week\u2013can be beneficial. It&#8217;s crucial to strike a balance so that your cardio workouts don&#8217;t overtax your muscles, which can hinder your performance in weightlifting sessions.<\/p><h2 class=\"heading_all\">What Should You Eat While Weight Training?<\/h2><p class=\"post_para\">A well-balanced diet is crucial for those engaging in weight training, as it supports muscle growth and repair, as well as energy levels. The elements of a good <a href=\"https:\/\/www.verywellfit.com\/meal-timing-for-weight-training-3498426\" target=\"_blank\" rel=\"nofollow noopener\"><strong>weight-training<\/strong><\/a> diet include:<\/p><h3>Protein<\/h3><p class=\"post_para\">Protein is <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/muscle-relaxing-essential-oils\/\"><strong>essential for muscle<\/strong><\/a> growth and repair. Sources of high-quality protein include lean meats like chicken, turkey, and fish, as well as plant-based options such as beans, lentils, and tofu. Aim for a protein intake of about 1.2 to 2.0 grams per kilogram of <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/how-a-healthy-body-weight-promotes-overall-wellness\/\"><strong>body weight<\/strong><\/a> per day, depending on your training intensity and goals.<\/p><h3 class=\"heading_all\">Carbohydrates<\/h3><p class=\"post_para\">Carbohydrates are the primary source of energy for your workouts. Complex carbohydrates like whole grains, fruits, and vegetables should make up a significant portion of your diet. These provide sustained energy and help replenish glycogen stores in muscles, which is crucial for recovery and performance.<\/p><h3 class=\"heading_all\">Fats<\/h3><p class=\"post_para\">Healthy fats are important for hormone production, including testosterone, which plays a role in muscle development. Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, and limit your saturated and trans fats.<\/p><h3 class=\"heading_all\">Hydration<\/h3><p class=\"post_para\">Don&#8217;t forget the importance of staying hydrated. Water plays a vital role in maintaining muscle function and overall performance. Consider consuming electrolytes if you train intensely or in a hot environment.<\/p><h3 class=\"heading_all\">Timing<\/h3><p class=\"post_para\">The timing of your nutrient intake can also make a difference. Consuming protein and carbohydrates within two hours of your workouts can help you maximize muscle protein synthesis and replenish your energy stores. Spread your protein intake evenly throughout the day to support consistent muscle recovery and growth.<\/p><h2 class=\"heading_all\">How Long Does it Take to See Weight Training Results?<\/h2><p class=\"post_para\">The time it takes to see results from weight training can vary depending on several factors, including your starting fitness level, <a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/should-you-workout-when-sick\/\"><strong>the intensity and frequency of your workouts<\/strong><\/a>, your diet, and your dedication to your regimen. Generally, with consistent effort and a well-structured program, you can start noticing improvements in muscle tone and strength within three to four weeks.<\/p><p class=\"post_para\">More significant changes in physique typically become evident after <a href=\"https:\/\/www.polar.com\/blog\/how-long-to-see-results-from-working-out\/#:~:text=As%20a%20rough%20guide%2C%20you,around%20eight%20to%2012%20weeks.\" target=\"_blank\" rel=\"nofollow noopener\"><strong>8 to 12 weeks<\/strong><\/a> of consistent training. It&#8217;s important to remember that progress can be gradual, and maintaining a balanced diet alongside your exercise routine is crucial to achieving optimal results.<\/p><h2 class=\"heading_all\">Conclusion<\/h2><p class=\"post_para\">Weight training can be incredibly rewarding. The key to success lies in understanding and implementing the core elements of an effective program, including proper technique, variety, progressive overload, and adequate rest. Whether you&#8217;re a beginner or an experienced lifter, the principles outlined in this guide will help you achieve your fitness goals.<\/p><p class=\"post_para\">If you\u2019re looking to take your weightlifting routine to the next level, the Sanctuary Wellness Institute can help. We can connect you with an <a href=\"https:\/\/sanctuarywellnessinstitute.com\/personal-trainer\/online.php\"><strong>online personal trainer<\/strong><\/a> who\u2019ll develop a personalized exercise plan for you and meet with you regularly to guide you through workouts and provide motivation. In addition, if you\u2019re seeking to lose weight while getting in shape, the Sanctuary offers an <a href=\"https:\/\/sanctuarywellnessinstitute.com\/weight-loss\/semaglutide-port-charlotte-fl.php\"><strong>online medical weight loss program<\/strong><\/a>. Book a <a href=\"https:\/\/sanctuarywellnessinstitute.com\/personal-trainer\/personal-trainer-booking.php\"><strong>free consultation<\/strong><\/a> today to learn more.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49ba923 text_warp_z elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49ba923\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-e4497d9\" data-id=\"e4497d9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-974a6e7 elementor-widget elementor-widget-heading\" data-id=\"974a6e7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How we reviewed this article:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f1af63 elementor-widget__width-initial text_warp_z elementor-tabs-view-horizontal elementor-widget elementor-widget-tabs\" data-id=\"6f1af63\" data-element_type=\"widget\" data-widget_type=\"tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-tabs\">\n\t\t\t<div class=\"elementor-tabs-wrapper\" role=\"tablist\" >\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1161\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-1161\" aria-expanded=\"false\">Sources<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1162\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1162\" aria-expanded=\"false\">History<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"elementor-tabs-content-wrapper\" role=\"tablist\" aria-orientation=\"vertical\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-1161\" aria-expanded=\"false\">Sources<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1161\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1161\" tabindex=\"0\" hidden=\"false\"><ul><li>James Roland (2024). A Beginner\u2019s Guide to Weight Training<br \/><a href=\"https:\/\/www.healthline.com\/health\/how-to-start-lifting-weights\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.healthline.com\/health\/how-to-start-lifting-weights<\/a><\/li><li>Pat Swancutt (2017). 10 Essential Components of Strength Training<br \/><a href=\"https:\/\/ptforhealth.com\/10-essential-components-strength-training\/\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/ptforhealth.com\/10-essential-components-strength-training\/<\/a><\/li><li>Tiffany Ayuda (2023). How Much Strength Training Is Too Much? We Asked the Pros<br \/><a href=\"https:\/\/www.onepeloton.com\/blog\/can-you-lift-weights-every-day\/\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.onepeloton.com\/blog\/can-you-lift-weights-every-day\/<\/a><\/li><li>Cleveland Clinic (2023). How Often Should You Work Out?<br \/><a href=\"https:\/\/health.clevelandclinic.org\/how-often-you-should-work-out\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/health.clevelandclinic.org\/how-often-you-should-work-out<\/a><\/li><li>Paul Rogers (2022). How You Should Eat for Weight Training<br \/><a href=\"https:\/\/www.verywellfit.com\/meal-timing-for-weight-training-3498426\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.verywellfit.com\/meal-timing-for-weight-training-3498426<\/a><\/li><li>Bronwyn Griffiths (2024). HOW LONG DOES IT TAKE TO SEE RESULTS FROM WORKING OUT?<br \/><a href=\"https:\/\/www.polar.com\/blog\/how-long-to-see-results-from-working-out\/\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.polar.com\/blog\/how-long-to-see-results-from-working-out\/<\/a><\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1162\" aria-expanded=\"false\">History<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1162\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1162\" tabindex=\"0\" hidden=\"hidden\"><div class=\"timeline_zubair\"><div class=\"outer_zubair\"><div class=\"card_zubair\"><div class=\"info_zubair\"><h3 class=\"title_zubair current_title_zubair\">Current Version<\/h3><\/div><\/div><div class=\"card_zubair\"><div class=\"info_zubair\"><h3 class=\"title_zubair\">May 22, 2024<\/h3><p class=\"para_zubair\"><strong>Written By<\/strong><br \/><span style=\"font-size: 15px;\"><a href=\"https:\/\/sanctuarywellnessinstitute.com\/blog\/author\/jakepeter\/\">Jake Peter<\/a><\/span><\/p><p class=\"para_zubair\"><strong>Editorial Process<\/strong><br \/><span style=\"font-size: 15px;\"><a href=\"https:\/\/sanctuarywellnessinstitute.com\/editorial-process\/\">Our Editorial Process<\/a><\/span><\/p><\/div><\/div><\/div><\/div><\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-cb68ae6\" data-id=\"cb68ae6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e88b1c9 elementor-share-buttons--align-right elementor-share-buttons-mobile--align-left elementor-share-buttons--view-icon-text elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"e88b1c9\" data-element_type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_print\" role=\"button\" tabindex=\"0\" aria-label=\"Share on print\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fas fa-print\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fas fa-envelope\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-588997b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"588997b\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-070845b\" data-id=\"070845b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-857643b elementor-widget elementor-widget-heading\" data-id=\"857643b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Other Posts About Personal Trainer<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a39ec1 elementor-grid-eael-col-3 elementor-grid-tablet-eael-col-2 elementor-grid-mobile-eael-col-1 elementor-widget elementor-widget-eael-post-grid\" data-id=\"8a39ec1\" data-element_type=\"widget\" data-settings=\"{&quot;eael_post_grid_columns&quot;:&quot;eael-col-3&quot;,&quot;eael_post_grid_columns_tablet&quot;:&quot;eael-col-2&quot;,&quot;eael_post_grid_columns_mobile&quot;:&quot;eael-col-1&quot;}\" data-widget_type=\"eael-post-grid.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"eael-post-grid-8a39ec1\" class=\"eael-post-grid-container\">\n            <div class=\"eael-post-grid eael-post-appender eael-post-appender-8a39ec1 eael-post-grid-style-one\" data-layout-mode=\"grid\"><p class=\"no-posts-found\">No posts found!<\/p><\/div>\n            <div class=\"clearfix\"><\/div>\n        <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re a novice stepping into the gym for the first time or a seasoned lifter looking to<\/p>\n","protected":false},"author":2,"featured_media":24754,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_stopmodifiedupdate":false,"_modified_date":"","_lmt_disableupdate":"yes","_lmt_disable":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","_links_to":"","_links_to_target":""},"categories":[416,386],"tags":[],"class_list":["post-24753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-exercise","category-wellness"],"modified_by":"John DiBella","_links":{"self":[{"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/posts\/24753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/comments?post=24753"}],"version-history":[{"count":0,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/posts\/24753\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/media\/24754"}],"wp:attachment":[{"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/media?parent=24753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/categories?post=24753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sanctuarywellnessinstitute.com\/blog\/wp-json\/wp\/v2\/tags?post=24753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}