Foundations of Strength Training

Foundations of Strength Training

Are you kicking off 2022 with big fitness goals in mind?

Before jumping head-first into a program, we have to ensure that you have the proper foundation to be successful.

The Basics

  • Research shows that performing 1-3 sets is best, but this can vary.
    • Those with little or no experience should focus on single sets, while trained populations can safely perform multiple sets.
    • Science shows that, for untrained populations, a single set provides as much benefit as multiple sets, with a much lower risk for injury.
  • When training your legs, it is recommend that you do multiple sets. This is safe even if you do not have previous fitness experience.
  • As far as repetitions, research shows that 10 repetitions is best, although other ranges will work different aspects of your fitness:
    • Sets of 5 repetitions are best to increase raw power and strength.
    • Doing 10 repetitions is ideal for increasing strength, endurance and power.
    • Longer sets (20 reps) focus mostly on endurance.

At the start of your program, you should establish your 10RM – your 10 repetition max. Your working sets (in other words, your regular sets) should be around 60-80% of this value.

Training Frequency

  • In order to get the most out of your workout, we recommend using a Superset format.
    • Supersets refer to combining multiple exercises into one “super” set. For instance, combining squats with biceps curls, or rows with shoulder presses.
  • Frequency: each major muscle group can be trained up to 2-3x per week. Don’t forget to add cardio!
    • Cardio has been shown to shorten your recovery.
  • Your program should have a duration of at least 6 weeks. Aim to progress 3-10% per week.
    • Pick 10 different exercises and gauge your total volume of work to assess progression.

Rest Intervals

As described above, Supersets are sets that proceed from one muscle group to another without long periods of rest.

In fact, Supersets often focus on training antagonist muscle groups together, allowing for the first muscle to rest while you perform the second exercise.

For example, you can perform a superset consisting of Lat Pulldowns and Chest Press, going from Pulldown immediately into the Press.

This allows for your Lats and back muscles to rest while you work on your “pushing” muscles (chest, shoulders, triceps) with the Chest Press.

  • While we generally recommend 30-60 seconds of rest for Supersets, there are some nuances to be noted:
    • For isometric exercises (ones where you do not move any weight, like a plank or wall-sit), a full minute of rest is recommended.
    • For isotonic exercises (the traditional contraction while moving a weight), 30-60 second is appropriate.
    • In the case of isokinetic exercises (using special machines that vary the load throughout the repetition), 2-4 minutes is recommended.

Resting Is Therapeutic

In fact, about 50% of our energy stores (in the form of ATP and Creatine Phosphate) are replenished after 30 seconds of rest.

Inadequate rest periods during exercise can cause:

  • Increased lactic acid accumulation
  • Fatigue and loss of focus
  • Decreased neuromuscular control
    • Lower force production
    • Decreased motor unit recruitment

Fancy language aside, when we don’t rest properly our nervous system gets overwhelmed. In turn, it starts sending weaker signals from our brain to our muscles.

This can be dangerous because it results in decreased proprioception (awareness of your body’s position in space). As you can imagine, this greatly increases your risk for injury, while also decreasing your ability to perform at a high level.

Why Supersets?

Compared to regular exercise, supersets provide:

  • Increased energy expenditure.
  • Greater post-exercise O2 consumption (more calories burned).
  • Greater volume of work when time for exercise is limited.

Next Steps

Finding a fitness program that works for your body and fits into your routine can be challenging.

That’s why our Board Certified Physical Therapists are here to assist you.

provides in-depth physical assessments to create a program that is uniquely catered to your body and lifestyle.

Each of our 19 locations provides in-depth assessments to create a program that is uniquely catered to your body and lifestyle.

Did you know you have Direct Access* to Physical Therapy? No referral, no problem!

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