Q: I am so bored with my workouts! I know I am supposed to change my program from time to time, but I need some new ideas. Can you help?

A: This is a common issue, but there are many ways to adjust your workouts.

For those who work out with weights, training methods include:

• Set system: This method calls for performing each exercise for a certain number of reps and sets, with a brief rest break between each set. This is the most common of all training methods because of its effectiveness and simplicity.

The heavier the weight used, the greater strength gained. The higher the reps/lower weight, the greater muscular endurance is gained.

• Declining sets: This method of training involves starting with the heaviest weight you can lift for a low (one to five) number of reps, followed by a downward progression in weight throughout the set.

For example, take bicep curls: Begin with 15-pound weights and when you can do no more, drop to 10 pounds, and so on. Because your initial weight is very heavy, you should always do a warm-up set of six or so reps first, and after a short rest break, go into your decline set.

• Pyramid training: This method involves an upward, then downward, progression in weight through a set.

• Circuit training: This method of training involves moving through a series of exercises, one or more exercise per muscle group and typically one set of each, without resting at all between sets. After performing the exercises, you repeat the circuit once or twice more.

• Light/moderate/heavy days: This training method involves alternating between light, moderate and heavy weights for your workout sessions.

For example: Monday’s workout is a heavy weight workout, Wednesday’s is a moderate weight workout, Friday’s is a light weight workout.

— By Marjie Gilliam, Cox Newspapers