a late bloomer 30     ~失敗しないもの選び~


training for strength


Specific muscle training programs for improving muscle strength are shown below. Remember, it's important to customize your program to suit your personal goals and current fitness level. It's also important to understand proper form and safe loads.

Program structure

  • Work out 3-4 times a week.
    Aim for 3 to 5 sets and 6 to 12 reps for each event.

    You should avoid stressing one muscle every day.

    Set training and rest days against each other to compensate for muscle recovery from this.

Improving lower body strength

  • Squats: Exercises that strengthen the muscles of the entire lower body, such as the quadriceps and hamstrings. Use barbells or dumbbells.
    Deadlift: An effective exercise that strengthens your back, hips and legs. I do it with a barbell.

Improve upper body strength

  • Bench Press: A workout that strengthens your chest, triceps, and shoulder muscles. Use barbells or dumbbells.
    Pull-ups: Exercises that strengthen your back, biceps, and forearms. Use your own weight or an assist machine.

Whole body strength improvement

  • Push-ups: A total workout for your chest, triceps, shoulders, and back. Do it under your own weight.
    Rowing: A workout that strengthens your back, biceps, and shoulder muscles. Use barbells or dumbbells.

core training

Plank: This exercise trains the muscles of the entire core (abdomen, back, hips), focusing on the abdominal and back muscles. We aim to progress over time while ascertaining the correct form.


These are only examples, so when you create a training program that suits you, you need to adjust it according to your goals and fitness level.


It is necessary to determine the weight that allows you to achieve the number of sets and number of reps while consulting with your body.

However, it should not be too light.

It's a good idea to start by setting a goal of 3 sets of 10 repetitions.