HOW TO PROGRAM YOUR OWN WORKOUTS | rep and set ranges for strength

[@paridhigupta6154]

This was so informative and explains sydney’s summertime fine 3.0’s structure so well. Syd is definitely putting her opt knowledge into use so well haha!

[@JustinaErcole]

Oh yeah she utilizes it beautifully! It’s one of the reasons I love her so much. Everything has a reason. Thanks for watching!

[@Cemetry85]

This was my first thought, too. Summertime Fine 3.0 is so well planned out - I'm so impressed!

[@KimberlyGilbertDC]

I am in a "lovely" forearm cast from wrist surgery and am dealing with not going insaaaane by compiling my post-recovery health plan. THIS is the content I happily gobble up, as one would inhale a hot-fudge sundae. Thank you, milady.

[@JustinaErcole]

Oh my goodness, sending healing vibes your way! And thanks for watching ❤️

[@MrsRight1122]

I think this is my favorite video I’ve seen of yours. This is seriously invaluable information explained incredibly well. I really don’t see quality information like this on KZbin very often. Especially from women. Really appreciate the content you put out ❤️

[@JustinaErcole]

So glad you found it helpful!

[@michellesmirnova4471]

I seriously love your videos! With how much fake information there is online I really appreciate the words of a professional, and I especially appreciate the education elements and the fact that you talk about as many different types of training as possible. I’m probably gonna mix it up a bit with several of these!

[@JustinaErcole]

Aw thank you so much Michelle!

[@diana1833]

So happy you made a video on this topic. I'm trying to structure my own workouts based on my level & goals, because nothing compares to doing what you KNOW your body needs. I love doing KZbin workouts from certain trainers, but it feels extra special when I create my own :)

[@JustinaErcole]

Yes 100%!

[@ohstopit6038]

Finally I'm first! I always learn something from your videos, thank you for such amazing content.

[@JustinaErcole]

Hahaha woo!

[@legitlyspelunking]

I love your videos, they're such a great refresher for what I've learned so far as an aspiring pft. I 100% took screenshots of the reps and sets for each phase and will be using that to help me study for the NASM exam

[@JustinaErcole]

So glad you've found them helpful!

[@sherryg1838]

Very interesting. I guess I’ve always done Phases 1 and 2, as that suited my needs, especially since I started home exercise in my 50’s. I mostly used 5 and 8 pounds. I recently followed a program that uses heavier weights and is 45-55 minute workouts. It is a lot tougher than I’m used to. While I could do it, I was drained and it wore me out. I’ve heard that recovery times are longer after menopause, as estrogen helps with recovery. I guess that’s my question, how to increase endurance when you’re older. Great video, thanks!

[@JustinaErcole]

I think switching between stabilization endurance and strength endurance is great! To increase endurance over time, you can simply increase the intensity with either more sets, reps, or weight. Or taking down the rest time. Hope that helps!

[@sherryg1838]

@@JustinaErcole Thanks!

[@carrielight3535]

So Awesome Justin! Keep bring your energy and education!!!! Thank You!!! 💪

[@JustinaErcole]

Thanks Carrie!

[@LisaSabala]

Amazing... this is quite fun... I love the content and the information! Thank you so much for this, Justina!

[@JustinaErcole]

You’re welcome!

[@raniriharisonrina4281]

Yeah ! I am early on this ! Thank you for the video !

[@JustinaErcole]

You’re so welcome!

[@LiaCooper]

this was super educational, thnx!

[@JustinaErcole]

Glad you enjoyed it!

[@marina657]

this video givev me what it needed. thanks u justina

[@JustinaErcole]

You’re welcome!

[@laurivettegarcia]

Thank you !

[@JustinaErcole]

You’re very welcome!

[@marsn.3887]

My question got answered 🐾💖

[@JustinaErcole]

Yay!

[@avarielavariel1632]

The sound effect when you do the kt swing 🤣

[@JustinaErcole]

Hahah omg gotta go back and watch now

[@keyagupta4153]

woah this is soo helpful :)

[@JustinaErcole]

Glad it was helpful!

[@jyothisetlur1498]

Hey! Great info as always! If my goal is to lose around 5 kgs more and gain strength what should my Weekly schedule look like ? Cardio and weights alternatively or together daily?

[@JustinaErcole]

First and foremost, adjust your nutrition. And then personally I would aim for more strength than cardio. Remember that even though cardio burns more calories in the moment, having more muscle on your body will help you burn more at rest. Hope that helps!

[@jyothisetlur1498]

@@JustinaErcole Thanks very much! I am a nutritionist myself. I am not so bad there :)) may be age. Losing that last 5 is becoming very difficult :))

[@raakheejaswal3890]

What would you suggest for 49 year women to follow along the free workout plans on KZbin or what classes to take if I ever go back to the gym. Thank you . Right now I am doing growinannas hiit one

[@JustinaErcole]

It totally depends! What are you goals?

[@raakheejaswal3890]

@@JustinaErcole to be able to function later in life and have better endurance strength . I am 135 lbs ,5.6 inches height

[@JustinaErcole]

@@raakheejaswal3890 I would steer away from following a fully HIIT program and more toward traditional strength with cardio and HIIT elements sprinkled in. I haven't done a full program of Growingannanas so I can't comment on it. But I always recommend Sydney Cummings to people if you're looking for a free program to follow. Hope that helps!

[@raakheejaswal3890]

@@JustinaErcole Thank you for replying. I will try Sydney’s workouts but just watching her I feel she is bit fast or advanced for me.Is Pilates or barre good and how I can cooperate them in my week with HIIT or Sydney’s workout .Or what or how should my week of workouts look like or should I only follow one person? Thank you so much appreciate your help

[@JustinaErcole]

@@raakheejaswal3890 It's hard for me to give you any kind of workout split since I don't know your background at all. If you enjoy pilates and barre you can totally incorporate them, but with your goal that you stated, I would definitely focus on strength training.

[@teganjarchow1858]

When you say you don’t train hypertrophy or strength phases, do you just skip them as phases entirely?

[@JustinaErcole]

Yep! For most of my clients, I cycle between stability endurance, strength endurance, and power. But when I was studying for my exam, they actually recommend that you don’t even do power with most people and cycle between the first two phases.

[@sherriwebster2624]

Thanks!

[@JustinaErcole]

Oh wow thank you so much Sherri!