Resistance training has often been perceived in infamy throughout the exercise industry. Weightlifting, body weight training, resistance bands, high-impact ballistic training, or one of the many other modalities - the pursuit of strength through loaded exercise has seen as many variations in recommendations, marketing, contraption creation, and business angling over the decades of fitness evolution as any other component of a well-rounded exercise routine. From the athletic strength and conditioning world to the rehab and reconditioning realms to the CrossFit and cross-training crazes, the powerlifting periods (both old and new), the "bigger is better" body-building beliefs to the functional fitness, total body, tighten & tone "tribe" style group exercise classes to the yoga and Pilates philosophies or the calisthenics credos... there is no shortage of variations for focusing on overloading and enhancing the abilities of the neuromusculoskeletal system. Even gold standard recommendations from the American College of Sports Medicine include a range of training variables and styles that can be used to achieve the desired performance and health benefits of resistance training. It's no wonder the topic is shrouded by controversy and uncertainty!
As research continues to analyze the chronic effects of load-bearing exercise, the consensus remains that training to increase the strength of our minds and bodies is crucial to building resilience against stress, improving quality of life, and lengthening lifespans. More recently, strength training has been called the best "anti-aging" medicine because of the tremendous improvements it lends to livelihood and independence in our older adult and senior populations, but also for every age group because of the innate injury risk reduction that comes as an added benefit of proper strength training. Learning to move well and teaching general motor patterns should begin as early as possible. However, it can still become like "riding a bike" at any age if we invest in ourselves and practice to develop the skills.
Some of the benefits of strength training will range from:
body composition change and healthy weight maintenance, to
movement quality measures demonstrating motor skill acquisition, to
physicality measures of strength, endurance, and power, to
vital health measures of bone mass density and brain and nervous, cardiorespiratory, and endocrine system health.
From a general conditioning perspective, aside from the many variables of resistance training discussed below, there will be an additional facets of cardiovascular, respiratory, and energy system development that evolve alongside any strength training routine. As aerobic health improves, so can the anaerobic measures of fitness that enable us to perform activties at higher-intensities. To simplify the difference between the two energy systems, let's think of aerobic (with oxygen) as long sustainable energy in low-to-moderate intensity workloads versus anaerobic (without oxygen) as short-burst energy in high-intensity workloads. Progressions with a resistance training routine will elicit performance and health enhancements of the cardiorespiratory and energy systems. Resistance training creates variable, interval-style heart and respiratory rates with a work-rest loading system usually performed over a duration in which those rates are higher than typical resting rates for the entirety of the routine. This can simultaneously drive improvements in aerobic and anaerobic energy and health, meaning we're improving our endurance and power output. Additionally, the aerobic system helps restore vital nutrients burned up by the anaerobic systems, enabling us to recover faster between high-intensity bouts. Check out my blog on the importance of aerobic exercise to compliment strength training here: "Cardio" Exercise Tips.
Due to the inherent risk of overloading the neuromusculoskeletal system (the body's movement control systems), loaded exercise must be appropriate and individualized. There are nearly endless pathways to take on this component of the fitness journey, and designing a strength training program is both a science and an art. Undoubtedly, this becomes more complex than the average gym-goer may realize, and the route to improving the skill of strength training requires continuous analysis and evolution as our bodies change over time. Like it is when developing any skillset, honing our exercise IQ and putting it into practice will give us more power to stay in control of our efforts, the technicalities of the movements themselves, the routines as a whole, and the overall effectiveness of our exercise program. Maintaining a clear general direction and understanding how to adjust the acute variables in our day-to-day pursuits will broaden our achievements and enhance the safety and security of our progressions. Developing the self-awareness and humility it takes to adjust our training variables appropriately for our body's needs will ensure we can continue along our path to growth, building resilience no matter what other stressors life throws at us.
Important Resistance Training Variables
Volume: sets X reps or duration X resistance levels X (-rest periods) X frequency (weekly)
Overall training volume will progress incrementally over time in one or more of the variables explained below until we have met our goals. Then, we must adopt a routine to maintain those performance markers. As you become more fit, making marginal progress takes exponentially harder effort. Even in a maintenance program, adjustments to the programming variables included in the overall training volume will require a strategy for the program to continue to be effective at maintaining a well-rounded state of physical fitness. Safety always being priority number one, followed by our individual fitness goals, number of days available to exercise per week, time per day available for exercise, plus many other variables that will influence the volume we need to work on overloading the body each day or week. All of this can be tailored to achieve greater results more efficiently. Ideally, we leave two to four days per week open for some type of neuromusculoskeletal strength and endurance overload with resistance training.
Sets: number of rounds of each exercise
The number of sets per exercise will also be determined by the experience level of the exerciser, what point they are at in their journey, their goals, and many other considerations. From the general perspective, everyone should begin a new resistance training program performing low-to-moderate sets with moderate repetition volume and low loads to:
afford the best, safest motor learning opportunities,
refine quality movement mastery,
analyze and fine-tune appropriate loads, and
accumulate loaded repetitions.
One or two sets of each movement is likely enough to start a new routine. When accumulating exercises weekly, sets can be derived from doing the same exercises or from a combination of exercises that incorporate those same muscle groups. Depending on the number of different exercises done per day, three or more sets per exercise may eventually be required to continue enhancing strength performance. As the progression continues past the beginning phases, we should accumulate more than five sets of resistance training per muscle group per week.
Repetition range: number of reps per set
The target repetition range depends on the underlying goal of the strength training program. It should be adjusted on a periodic timeframe paired with appropriate cycling of the various outcomes achieved with resistance training. On the strength-speed spectrum, most average fitness enthusiasts will only ever use the strength stability, size, and endurance adaptations best seen in repetitions ranges of 8+. More advanced movers training for enhanced speed and power will adjust loads and repetition ranges while increasing the velocity of movement. Those training for maximal strength output would increase the load and reduce repetition ranges with loads that force much slower contraction speeds. Generally, healthy adult populations are recommended to target the repetition range of 8 to 12 with moderate loading (>60% of one-rep maximum). To keep everyone on the same page in a group training format, time limits may be more beneficial than repetition ranges. We can start with sets lasting about 30 to 35 seconds per exercise and progress that time interval to 60 seconds to continue building our muscular strength endurance from a targeted timeframe rather than repetition count. Clocking time and number of repetitions would be a more accurate way of assessing movement efficiency, strength, and power output. Tracking every repetition may be less relevant to beginners or less advanced exercisers with other goals for their fitness routines.
Repetition cadence: speed of movement
We have primary, mobilizing muscle groups and secondary, stabilizing muscle groups for every movement we make. The primary muscle group of any action is called the agonist, with an opposing muscle group called the antagonist. Our primary movers are usually larger muscle groups shortening and lengthening to mobilize the joints. The secondary stabilizers are usually working to maintain their length with less movement and more static tension; they are shortening and lengthening, though more often to a much smaller degree with a lot of highly coordinated, finely tuned reaction time. For example, with the upper body rowing, or pulling, motion, the primary muscle group is your latissimus dorsi; it's the biggest, strongest muscle working to pull the upper arm back to align with the spine. Because this is a compound movement, including multiple joints, other prime movers that are also shortening in the movement from the forward flexed, out-in-front position are the rhomboids and trapezius muscles working to draw the shoulder blades back toward the spine; the posterior deltoid assisting the latissimus dorsi to extend the upper arm bone back toward the spine; the biceps and forearm muscles working to pull the elbow into flexion. Our secondary, smaller stabilizing muscle groups are primarily around the shoulder, like the rotator cuff muscles, working to stabilize the shoulder complex (upper arm, shoulder blade, and collar bone) on the rib cage, but will inevitably include many muscle groups that are helping support the body's position in proper form (i.e. spine extensors working to maintain good spine alignment). This shortening contraction of a muscle is called a concentric contraction, and the lengthening of a muscle is called an eccentric contraction. The antagonist, opposing muscle groups (the pectoralis muscles, anterior deltoid, triceps, and serratus anterior for the example of the upper body rowing motion) are also working but in what's considered a lengthening contraction. The development and maintenance of force without shortening or lengthening is an isometric contraction.
The movement speed for resistance training should be slightly faster in shortening contractions and slower in lengthening contractions. An easy way to control this in the example of the upper body pulling movement is to use a one- or two-second count when pulling back and a three- or four-second count when releasing forward. Keeping track of your cadence, we can figure out total time under tension, a powerful training variable used to increase hypertrophy or the cross-sectional diameter size of the muscle fibers. We should always be challenging the neural systems to move with smooth control and stability, which gets progressively harder through one set with every repetition adding up cumulatively and over longer periods with added repetitions, resistance, sets, or less recovery time between sets. When fatigue becomes so heavy that we can no longer maintain good control and form, we know you've gone too far for that set. Don't risk the integrity of the movement. Rest, recover, and throw in another set to fatigue if you want to push yourself.
Resistance Level: weight, load, or overall intensity per repetition
To achieve greater strength endurance and increase associated muscle mass, appropriate loads [that can be adequately controlled] should be used to elicit the feeling of fatigue in the final repetitions of a set. In the 8 to 12 repetition range, resistance should start at a level that is difficult enough to elicit fatigue at 8 repetitions and, as you grow stronger, becomes easier to achieve 12 repetitions. Once you've mastered a resistance level and you're hitting 12 reps per set with no fatigue, then your objective becomes to incrementally increase the load [especially if you have "tissue issue" considerations to make] and bump repetitions back down to 8 repetitions with the new, heavier load. Then you work with that new load to increase back up to 12 and do it all over again. Again, never let the load change the form or technique for the movement or overload so much that it puts the body at too significant risk. Tracking resistance levels is much easier when using measurable weights or machines; it's abstract with resistance bands. The upside with bands is that you can increase or decrease the load immediately by moving closer or further away from the anchor point. Being aware of proper technique and fatigue points, staying in tune with those primary muscle groups through both contractions, focusing on supporting parts of the body, and setting a mindful intent to work hard every rep of every set will be your best tool to make sure you're getting the most of the workout, regardless of what mode of resistance you're using.
Range of Motion: distance moved within a single repetition
The range of motion you move through a resistance exercise depends on:
Primarily the health/injury history of the bones, joints, and soft tissues being targeted,
Secondly, the strength and flexibility of the soft tissues around the joints being targeted,
And finally, the neuromotor ability to safely control the load of both the shortening and lengthening of the soft tissues.
The best technical practice is to strive to achieve the fullest ranges of motion possible with proper form to enhance the strength of the neuromuscular system and the surrounding tissues through the entirety of the movement without redistricting the target joints. We need to understand the proper mechanics of the mobile joints to protect them, but also "globally" because the body will often find ways to compensate and/or over-activate or overreach with other areas during strenuous activity, which can quickly compromise the underlying goal of the exercise. When considering the range of motion for performing any loaded exercise, the most important factors in avoiding injury and seeing progress are our self-awareness, knowing our health history and exercise experience level, and a bit of humility balanced with the will and discipline to take on and push through the challenge.
Resistance Training & Stress Resilience
The well-established physical benefits of resistance training are a mirror for the psychological effects it can have. By pushing ourselves to grow more comfortable in the uncomfortable situations that loaded exercise presents us, we can manipulate variables in a controlled manner and get immediate feedback from our body's response systems. In this pursuit, our physiology becomes more acclimated to the less controllable "fight or flight" responses we may encounter during everyday life, we develop intrinsic coping mechanisms (like self-recognition and breath control), and we reinforce the states of mind required to handle stress. Becoming more familiar with resistance training can be one of the safest, most effective ways to voluntarily put ourselves into challenging positions and build the strength to confidently live our lives to the fullest!
Follow along with my wife and I in one of our complete exercise routines here! Homework A_ (90 min.) Total Body Workout_ Warm-up, Weight-bearing Resistance, and Flexibility Training
For more guidance on strength training and all the other essential components of a well-rounded exercise routine, LIKE, SUBSCRIBE my YouTube Channel: http://www.youtube.com/@AaronWyantMS. And check out my exercise programs and movement courses at: www.AaronWyant.com/onlineprograms.