Resistance exercise is defined as any workout that causes your muscles to contract against outer forces with hopes to increase endurance, strength, tone, or muscle mass. How much resistance training is enough, and what are some benefits?
Beginners (Not resistance trained) – 2-3 days per week with moderate levels of resistance exercise. Each workout should involve whole body training with 1-3 sets per muscle group at an intensity of at least 60% of 1RM (Rep Max), approx. 8-12 repetitions in order to build strength. The speed of each repetition should be between 2-6 seconds of concentric & eccentric movement.
Advanced (6+ months of resistance training) – 2-3 days per week per muscle group. Split workout regimens at higher intensity levels may benefit better for the increased requirements placed on the body. IE. Lower body Monday/Thursday, Upper body Tuesday/Friday, with Saturday/Sunday/Wednesday off. 70%-90% of 1RM (Rep Max), with added sets as individual sees fit. Speed of each repetition should be between 1-4 seconds of concentric & eccentric movement.
Studies show 15-30 minutes of resistance exercise once or twice per week can maintain muscle size and power vs individuals who stop training all together, which then lost 68% of strength previously gained.
Improves speed, agility, as well as vertical jumping.
Closed kinetic chain exercises (e.g., squat or lunges) are proven to be superior to open kinetic chain exercises (e.g., leg extensions) for improving overall transfer strength.
Recommendations:
Maximal strength goal – 1-5 reps of (85-100%)RM. Recommended rest between sets 2-5 minutes.
Maximal strength with hypertrophy(size) goal – 6-12 reps of (70-85%)RM. Recommended rest between sets 1-3 minutes.
Maximal hypertrophy(size) goal – 13-20 reps of (60-70%)RM. Recommended rest between sets 30 sec-1 minutes.
Exercise order:
Large muscle group before small
Fast speed of execution to slow
Complex/high coordination movements to simple
High priority or low/weak muscle group to strong
Workout regimens should be altered to fit individual needs and goals.
Resistance exercise programs are vital in maintaining health, strength, and size in adults. It is linked with reducing mortality, CVD (Cardio Vascular Disease), cholesterol, depression, fatigue, as well as increase bone density, and improved insulin sensitivity. Resistance exercise can be accomplished in numerous ways: Body weight, weights (dumbbells/barbells), machines, or resistance bands.
Loveless, M. S., & Ihm, J. M. (2015). Resistance Exercise: How Much Is Enough? Current Sports
Medicine Reports, 14(3), 221-226.