Chapter 4 – Muscular Strength and Endurance
Designing a resistance exercise program can seem like a daunting task. However, the basics are very simple. The table below provides instructions for designing an effective resistance exercise program.
Resistance Exercise Program
Recommendations for Resistance Training Exercise
- Perform a minimum of 8 to 10 exercises that train the major muscle groups.
- Workouts should not be too long. Programs longer than one hour are associated with higher dropout rates.
- Choose more compound, or multi-joint exercises, which involve more muscles with fewer exercises.
- Perform one set of 8 to 12 repetitions to the point of fatigue.
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- More sets may elicit slightly greater strength gains, but additional improvement is relatively small.
- Perform exercises at least 2 days per week.
- More frequent training may elicit slightly greater strength gains, but additional improvement is relatively small since progress is made during the recuperation between workouts.
- Perform exercises using proper form.
- Perform exercises through a full range of motion.
- Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort.
- Perform exercises in a controlled manner.
- Maintain a normal breathing pattern or breathe out during the power phase of the exercise.
- If possible, exercise with a training partner.
- Partners can provide feedback, assistance, and motivation.
Position Stand on Progression Models in Resistance Training for Healthy Adults2
- Utilize both concentric and eccentric muscle actions.
- Utilize single and multiple joint exercises.
- Exercise sequence:
- large before small muscle group exercises
- multiple-joint exercises before single-joint exercises
- higher intensity before lower intensity exercises
- When training at a specific load:
- 2-10% increase in load if one to two repetitions over the desired number
- Training frequency:
- 2-3 days per week for novice and intermediate training
- 4-5 days per week for advanced training
- Novice training:
- 8-12 repetition maximum (RM)
- Intermediate to advanced training:
- 1-12 RM using periodization* (strategic implementation of specific training phases alternating between phases of stress and phases of rest)
- eventual emphasis on heavy loading (1-6 RM)
- at least 3-min rest periods between sets
- moderate contraction velocity
- 1-2 s concentric, 1-2 s eccentric
- Power training (two general loading strategies):
- Strength training
- use of light loads
- 30-60% of 1 RM
- fast contraction velocity
- 2-3 min of rest between sets for multiple sets per exercise
- emphasize multiple-joint exercises especially those involving the total body
- Strength training
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- Local muscular endurance training
- light to moderate loads
- 40-60% of 1 RM
- high repetitions (> 15)
- short rest periods (< 90 seconds)
- Local muscular endurance training
Recommendations should be viewed within the context of an individual’s target goals,