Resistance Training

Terminology:

  • Form: the specific body position and movements in an exercise that optimize safety and muscular strength.
  • Repetitions (reps): a repetition is one completion of an exercise, ex. 1 squat = 1 repetition.
  • Sets: one set consists of several repetitions performed in a row with no break in between them.
  • Muscular Strength: the maximal force you can apply against a load or resistance.
  • Muscular Endurance: the ability of a muscle group to withstand repeated muscular contractions against a load or resistance for an extended period of time.
  • Load: the weight or resistance you are working against.

What Is Resistance Training?

Resistance training plays a key role in overall health and fitness. It involves doing physical exercises that are aimed at enhancing muscular strength and endurance. Although most people assume resistance training is done only with the use of weights, it can take a variety of forms including body weight, resistance band, and exercise ball workouts. When starting to become more physically active, it is important to start small and gradually increase exercise duration, frequency, and resistance.

Repetitions, Sets, & Loads:

  • A range of 8 – 12 reps and 1 – 3 sets is appropriate
  • Choosing an appropriate load:
    • Choose a weight/resistance band that is heavy enough that you feel you could only do 1 – 2 more reps once you have finished
    • Example: If you do 8 reps of squats and feel you could only do 1 or 2 more, 8 reps is the perfect amount
  • Always increase reps before increasing the load!!!
    • When 8 reps of an exercise feels effortless, and you could easily do 5 more, you’re ready to increase your reps
    • Gradually increase reps by 2’s (8, 10, 12)
    • Once 12 reps seems easy, you increase the load by using a heavier weight or resistance band OR doing a more challenging variation of the exercise
      • When you increase the load, you always go back to doing 8 reps!!
  • Recommended format:
    • Week 1: 1 set of 8 reps per exercise
    • Week 2: 2 sets of 8 reps per exercise
    • Week 3: 2-3 sets of 10 reps per exercise
    • Week 4: 2-3 sets of 12 reps per exercise
    • Week 5 – 8: Increase load and repeat week 1 – 4
    • Week 9 – 12: Increase load and repeat week 1 – 4
  • Feel free to increase the reps or load sooner if it is too easy; this is a general format for beginning an exercise program.