What's a good weight lifting schedule for the summer for a 17yr old that's going into the air force?
I got a membership at a local gym that has weight equipment so that i can be ready for the air force when i go to college but i couldnt find a schedule for lifting online. I normally do pull ups, push ups, plancks, and some other core exercises. Help?
Public Comments
1. It depends on what your goals are.3x per week is suggested for the average person.
I do 6x per week with a day off of EVERYTHING.
To make sure you are ready for basic, get your cardio up as well. You are going to have to do the course for test.
Good on you joining the service... Thank you for your willingness to serve. Awesome!
You can find some good schedule routines on bodybuilding.com
2. well these bodyweight exercises can only make you so strong, you need in my opnion strength training. Do compound moves like bench press, deadlift, squat, barbell curls, overhead press, leg press, and close-grip bench press. it's best to do them all each day, three times a day. If you do this, do one set of each exercise with 6-8 reps with heavy weights for maximum strength. you can alter the routine if you don't like doing them all in one day.
3. Go 5-6 days a week for at least an hour.Rest each muscle you worked for 24 hours.Do abs everyday.Eat right,lots of protein and carbs.Go in the morning because that is when you have the most energy.Do cardio 2-3 days a week.I don't know about the Air Force's physical requirements,but I started working out to be in shape for the Marines,found out I could only join the Army.I just love working out now and am definitely ready for the Army.Research bodybuilding,even if you are not planning on doing it for long,it will help you get stronger and faster following a bodybuilding diet and exercise routine and your instructors will be impressed.
4. well in the air force you will be running a lot and doing push ups so I would recommend just doing the core exercises your doing and running/biking to build good endurance which is all you really need to join the air force.
I wouldn't recommend using any of the weight equipment because it will build muscle mass and bulk which will make you weight more making running and push ups harder to perform. However if you want to use the machines it probably wouldn't hurt to workout like once a week or once every two weeks as long as you include upper body, Core, and leg/lower body exercises.
