Resistance Training Cheat Sheet

JJVIRGIN

RESISTANCE TRAINING

CHEAT SHEET

It's never too late and it’s never too soon! If you are 40+, the most important exercise you can do is resistance training. Starting at age 40, you can lose up to 1% of your muscle mass per year—and even more strength and power. This has a devastating impact on metabolism, as muscle is the biggest tool you have to impact your metabolic rate and quickly improve insulin sensitivity.

Thankfully, it doesn't have to be this way! Adding resistance training into your weekly routine will ensure your body is "built to last."

I put together this handy cheat sheet for you to quickly set up your home gym and get started!

Home Gym Essentials

Dumbbells

Set of light, medium, and heavy (the actual weight depends on what you’re capable of). Not sure what to start with? Try 5/10/15 lbs or 10/15/20 lbs. You can also try an adjustable dumbbell set for more weight options.

A versatile suspension trainer for challenging bodyweight exercises.

Exercise Bands

Choose a set with varying resistance levels.

Exercise Bands

Choose a set with varying resistance levels.

Set of light, medium, and heavy (the actual weight depends on what you’re capable of). Not sure what to start with? Try 5/10/15 lbs or 10/15/20 lbs. You can also try an adjustable dumbbell set for

A versatile suspension trainer for challenging bodyweight exercises.

Bench or Ball

Bench or Ball

Great for assisting with core exercises and full-body workouts.

Great for assisting with core exercises and full-body workouts.

Tape Measure

Tape Measure

Measure your arms, thighs, waist, and other areas you want to monitor and improve.

Measure your arms, thighs, waist, and other areas you want to monitor and improve.

Body Composition Scale

Measure your muscle mass, body fat, and more.

Body Composition Scale

Measure your muscle mass, body fat, and more.

Hand Grip Dynamometer

Hand Grip Dynamometer

Monitor your grip strength over time.

Monitor your grip strength over time.

8-Week Workout Plan

Three days a week (every other day), your workout will consist of:

1 easy warm-up set

2-3 exercises from each body category (your choice)

2-3 sets of 8-12 reps per exercise

Rest 1½ -2 minutes between sets.

Rep: Short for repetition. It means the number of times you perform one exercise. 10 squats = 10 reps.

Set: The number of times you perform reps without resting. 10 squats in a row = 1 set.

Choose 2-3 exercises from each category. Stick with those same exercises for all 8 weeks to monitor your progress.

Warm Up

Get your blood flowing with full-body movements

Upper Body Pulling

Works your lats, biceps, and shoulders

Upper Body Pushing

Works your chest, shoulders, and triceps

Hip & Thigh Hinging

Works your glutes, quads, hamstrings, and calves

Walking on the treadmill

Jumping jacks

Pullups or pull apart with band

Upright rows

Bent-over rows or one-arm rows

Pushups or chest presses

Overhead presses Tricep dips

Squats Lunges

Step-ups

Dead lifts

HOME:

Sample Basic Workout

Squat (or TRX squat or one-legged squat)

Dead lift

Push up (or TRX press)

Overhead press

Bentover row (or TRX row)

Lat band pull-apart (or pull up/flex arm, hang if bar available)

TIPS:

GYM:

Squat or leg press

Dead lift

Bent-over row or seated row

Pull-down or pull-up

Chest press or push up

Overhead press

Looking for core workouts? The exercises above will work your core throughout.

If you can’t make it past 8 reps, lighten up your weights

If you can easily go past 12 reps, go heavier Start with lighter weights in the first set and increase if needed in the remaining sets.

After week 4, adjust your exercises as needed. You can work between 8-30 reps if it feels good. Higher reps = lighter weights. Lower reps = heavier weights. Either way, get as close to fatigue as possible.

NEVER sacrifice your form for extra weight.

Week 1

Focus on your form and technique this week. Work out in front of a mirror, or work with a personal trainer or physical therapist. Use light resistance or body weight only this week, if needed.

1 set warmup

2 sets at 30% RPE (light-moderate)

RPE is your rate of perceived exertion. It’s a subjective measure used to assess the intensity of physical exertion, based on your perception of effort or difficulty.

Week 2

1 set warmup

2 sets at 50% RPE (moderate)

Week 3

1 set warmup

2-3 sets sets at 50% RPE (moderate)

Weeks 4-8

1 set warmup

2-3 sets sets at 80% RPE (hard)

Feeling Sore?

Normal

Muscle soreness for 1-2 days post workout.

Not Normal

Muscle soreness that lasts more than 2 days. Give yourself an extra rest day, or do your workout with body weight only.

Soreness at your joints. STOP what you’re doing until you feel better, then re-evaluate your workout plan.

What you can do:

Get better quality sleep to help with muscle recovery.

Cold therapy—but wait at least 8 hours after your workout. Try a cold shower or use a cold plunge (JJVIP500 for $500 off). Try an epsom salt bath for the muscle-relaxing benefits of magnesium. Spend time in a sauna to decrease muscle soreness. Use promo code JJVIRGIN when requesting pricing information for $600 off. Use a foam roller to massage areas where you feel sore. Get a relaxing massage. Get the anti-inflammatory benefits of curcumin and fish oil.

You need optimal protein to build new muscle, and to maintain the muscle you have — don't let all your hard work go to waste! Plus, it boosts metabolism and burns fat faster. That’s a triple-win in my book!

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

COPYRIGHT © 2023 JJVIP LLC ALL RIGHTS RESERVED.

THE CONTENTS OF THE RESISTANCE TRAINING CHEAT SHEET ARE FOR YOUR PERSONAL USE ONLY AND ARE SUBJECT TO THE TERMS AND CONDITIONS AR WWW.JJVIRGIN.COM. THE ADVICE HAS NOT BEEN REVIEWED OR APPROVED BY ANY GOVERNMENT, HEALTHCARE ORGANIZATIONS, OR PHYSICIAN, RECIPES MUST BE PREPARED ACCORDING TO PROVIDED INSTRUCTIONS. CONSULT YOUR PRIMARY HEALTHCARE PROVIDER WITH ANY RELATED QUESTIONS CONCERNING YOUR PERSONAL NUTRITION AND FITNESS NEEDS AND THE SUITABILITY OF ANY RECIPES IN LIGHT OF YOUR PERSONAL PHYSICAL CONDITION AND CIRCUMSTANCES.

JJ VIRGIN AND JJVA ASSUME NO RESPONSIBILITY FOR ERRORS OR OMISSIONS THAT MAY APPEAR IN THIS PUBLICATION. WHILE ALL ATTEMPTS HAVE BEEN MADE TO VERIFY INFORMATION PROVIDED IN THIS PUBLICATION, NEITHER THE AUTHORS NOR THE PUBLISHER ASSUME ANY RESPONSIBILITY FOR ERRORS, INACCURACIES, OR OMISSIONS.

NEITHER JJ VIRGIN NOR JJVA RENDER MEDICAL ADVICE. THIS EBOOK OFFERS HEALTH, FITNESS, AND NUTRIONAL INFORMATION AND IS DESIGNED FOR EDUCATIONAL PURPOSES ONLY. YOU SHOULD NOT RELY ON THIS INFORMATION AS A SUBSTITUTE FOR, NOR DOES IT REPLACE, PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. IF YOU HAVE ANY CONCERNS OR QUESTIONS ABOUT YOUR HEALTH, YOU SHOULD ALWAYS CONSULT WITH A PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL. DO NOT DISREGARD, AVOID, OR DELAY OBTAINING MEDICAL OR HEALTH-RELATED ADVICE FROM YOUR HEALTHCARE PROFESSIONAL BECAUSE OF SOMETHING YOU MAY HAVE READ IN THIS BOOK. THE USE OF ANY INFORMATION IS SOLELY AT YOUR OWN RISK.

THIS INFORMATION HAS NOT BEEN EVALUATED BY THE FDA AND IS NOT INTENDED TO TREAT, DIAGNOSE, CURE, OR PREVENT ANY DISEASE. THIS INFORMATION IS NOT INTENDED AS A SUBSTITUTE FOR THE ADVICE OR MEDICAL CARE OF A QUALIFIED HEALTHCARE PROFESSIONAL, AND YOU SHOULD SEEK THE ADVICE OF YOUR HEALTHCARE PROFESSIONAL BEFORE UNDERTAKING ANY DIETARY OR LIFESTYLE CHANGES.

I COULDN’T MAKE IT WITHOUT SUPPORTIVE RELATIONSHIPS, AND I BET YOU FEEL THE SAME! THAT’S WHY MY TEAM AND I OFFER YOU PRODUCTS AND SERVICES WE BELIEVE IN. IF YOU HAPPEN TO PURCHASE SOMETHING I RECOMMEND HERE, I MAY RECEIVE SOME KIND OF COMPENSATION. HOWEVER, I ONLY BRING YOU PARTNERS WHOSE CONTENT AND CORE VALUES WILL SERVE YOU WITH THE SAME COMMITMENT TO EXCELLENCE MY TEAM AND I STRIVE FOR EVERY DAY. PLEASE BE IN TOUCH WITH ANY CONCERNS.