Q and A: Resistance training

I like to understand exactly what I am doing and why. So I want to understand what muscles I am working on and what is happening while they are getting stronger. Mainly I want to be able to eventually design a good exercise program for myself and make adjustments as I go along.

For example, what happens when you increase sets and reps as opposed to increasing weight? And when should you choose one over the other?

Improvements in muscular conditioning require that you stress your system in order to progress to a higher state of physical fitness. This means that once your body acclimates to a certain weight or load, you alter a variable in order to continually see advancements over time. Variables include: repetitions, sets, weight, rest periods, speed of movement and exercises. Variety is the key to allow your body to see progression of strength, power and endurance through training.

If you are working towards a goal to improve your muscular endurance, the ability of your muscles to sustain a load over a period of time, then your repetitions should be high and your recovery period low. The weight should be heavy enough to allow you to complete only your set number of repetitions

Increasing weight mass can help you to gain strength and see a growth in muscle size. If strengthening is your main goal, the ACSM recommends using weights which are approximately 60% of your maximal capacity (tip: with this weight, you will begin to fatigue at repetition 6 and just be able to complete 8), perform 3 or more sets with in a shorter period of time (i.e. 6-8 repetitions vs. 10-12) and rest for a minute or two in between sets.


While there is no set prescription that will work for all individuals, my personal recommendation for novice lifters is:

• Begin with low load, long duration training (1-3 sets, 12-15 repetitions, 30-45 second rest between sets). Once form and strength in this is mastered, progress to a higher weight set.



• Constantly keep your muscles guessing by switching up your routine monthly to work your muscles in a variety of orientations (i.e. against gravity, with gravity, etc)



• If your goals are pure strength and muscle growth, apply the specified principles above, however if your goals waver from strength to healthy living, then have fun with it and challenge yourself towards improvement with variety training!

Interested in the inner workings of your body and why and how exercise improves you? What are you specifically wondering about and why? More Questions, More questions!!