Components of a weight training program
The seven basic components or principles of an exercise, weight, or sports training program are:
Overloading: The muscle strength can be increased only if its workload is increased.
Progression: Systematic gradual progression of training challenges with increments of intensity and duration.
Specificity: Exercises should be specific to each person and target the specific muscle group
Regularity: Training regimen should be followed regularly with a scheduled exercise program with regular intervals, and also regular diet, sleep, and habits.
Recovery: Appropriate recovery period (around 48-hr) for the muscles should be given by rotation of training of different muscle groups
Balance: Balance must be maintained to work the muscle groups of both the upper and lower body
Variety: To make the training interesting, it should be designed utilizing a variety equipments, exercises, or methods