Building a Resistance Training Program
Resistance training can broadly be defined as exercise that requires skeletal muscle to contract against external resistance in the form of bodyweight, tension, or weight.
In our toolkit for a long, healthy life, resistance training is paramount. Regular resistance training may help to improve functional capacity, cognition, bone mineral density, and important health metrics such as visceral fat levels, blood pressure, and HbA1c, a blood marker for diabetes.
Just 30 to 60 minutes of resistance training per week may significantly reduce risk of all-cause mortality, cardiovascular disease, and type 2 diabetes.
Although there is considerable overlap, the structure of a resistance training program tends to prioritize either strength or hypertrophy.
The primary goal of strength is lifting as much weight as possible— in other words, increasing the amount of force against resistance generated by your muscles. Strength can be objectively assessed by the maximum weight that can be lifted for a given exercise, usually for one repetition (hence, a one-rep max, 1RM)
The primary goal of hypertrophy is increasing muscular size or tone, which can be assessed visually (i.e., in a mirror or a photograph) or objectively, often with a tape measure.
Whether the explicit goal is strength or hypertrophy, the ideal resistance training program involves several key principles:
Performing exercises that train each major muscle group (roughly 11 in total)
Strength: the first exercise performed in a session will likely see the most improvements in strength compared to the subsequent exercises in a session
Hypertrophy: similar hypertrophic gains may be seen with any exercise order
Training each muscle group in at least three sets per week
Strength: as few as 2 to 6 sets per muscle group per week may be effective to increase 1RM. Additional gains might be realized with 8 to 9 sets per week.
Hypertrophy: gains can be realized with fewer than five sets per muscle group per week, but ten sets or more per muscle group are likely more optimal for growth
Training each muscle group at an appropriate volume within a session
Strength: between 1 to 5 reps per set
Hypertrophy: usually between 8 to 12 reps per set, although comparable gains are seen with as many as 35 reps per set
There are advanced hypertrophy strategies including pyramid sets, reverse pyramid sets, drop sets, top-back off sets, and myo-reps that are beyond the scope of this primer and may be covered in a future post.
Training each muscle group at an appropriate internal intensity in each set (as determined by reps in reserve, RIR)
RIR: once reaching a particular number of repetitions for a given exercise, how many more reps could you potentially perform with good form?
An RIR of zero signifies you cannot complete another rep at this point; you have produced maximal effort at this amount of repetitions.
RIR of 1: you could perform one more rep if necessary.
RIR of 2: you could perform two more reps, and so on.
Strength: reaching an RIR between zero to 3 for each set
Hypertrophy: an RIR between zero to 3 for each set
Some emerging research (not yet peer-reviewed) suggests improvements in strength might be unrelated to RIR while hypertrophy gains progressively increase as RIR approaches zero
Gradually increase the stress placed on muscles by adjusting the training load, the amount of reps, the amount of sets, or perfecting your technique on a regular basis (progressive overload)
As skeletal muscle adapts to consistent resistance training, these adjustments are necessary to maintain the adequate intensity, as measured by RIR, to induce continued improvements in strength or hypertrophy
For instance, an athlete may perform one set of eight reps for a particular movement during week one of training block. They add an additional set each following week until three sets of eight reps are performed safely with good form. On the fourth week, they will add two reps to each set and now perform three sets of ten reps.
During this progression, the internal intensity ideally remains the same, around an RIR between zero to three.
Resting for an appropriate amount of time between sets
Strength: 3 to 5 minutes between sets
Hypertrophy: 1 to 2 minutes between sets if untrained; > 2 minutes when more advanced
Training each muscle group at an appropriate volume within a week
Strength: two separate days of training each muscle group per week are better than one day for each muscle group
Three days of training each muscle group per week have marginal but non-significant improvements compared to two days
Hypertrophy: two days of training each muscle group per week are better than one day. Modest benefits to hypertrophy may be seen with more than two days of training each muscle group per week.
Obtaining sufficient recovery between sessions
Strength: the literature is less clear. Likely 48 to 72 hours between sessions that target a given muscle group (e.g., chest).
Hypertrophy: the literature is more clear. 48 to 72 hours should probably separate sessions working a given muscle group, although some data suggest 24 hours of rest between sessions might be sufficient recovery for trained individuals on at least five specific exercises.
Consuming an optimal amount of dietary protein
When in energy balance (i.e., caloric intake roughly matches total energy expenditure), 1.6 to 2.2g of protein per kilogram of body weight (~0.73 to 1 g/lb. of body weight) optimizes both strength and hypertrophy gains compared to lower intakes of protein
When in an energy deficit (i.e., caloric intake is less than total energy expenditure), aiming for the upper end of the above range, 2.2 grams of protein per kilogram of body weight, or higher might be necessary to prevent loss of lean mass
To conserve energy during deficit states, muscle protein synthesis may decrease by 19% to 27%, necessitating increased protein consumption to prevent the net loss of skeletal muscle
Actually gaining lean mass while in energy deficit might require escalation of protein intake to 2.3 to 3.1g/kg of body weight.
That’s it in a nutshell. We’ll next delve into more specific parameters.
Starting a Resistance Training Program
The Physical Activity Readiness Questionnaire (PAR-Q) helps to determine who should seek medical clearance from a healthcare provider before embarking on a new exercise regimen. If answering yes to any of these questions, consulting with a provider is strongly recommended to understand specific limitations or modifications that may be required.
Has your doctor ever told you that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?
As always, please reference my disclaimer regarding medical advice.
Building Your Program
To review, a resistance training program should include different exercises that work each of the eleven major muscle groups in a total of 2 to 10 sets per week (depending on your individual goals) in sessions that take place at least two days per week. Sessions targeting a given muscle group should likely be separated by two to three days.
To optimize strength, perform 1 to 5 reps for each of the 2 to 6 sets, resting 3 to 5 minutes between sets. This work should be performed at an intensity in which there are zero to 3 reps in reserve during each working set.
To optimize hypertrophy, perform 8 to 12 reps for each of the 5+ sets, resting 1-2 minutes between sets (>2 minutes when more advanced). This work should be performed at an intensity in which there are zero to 3 reps in reverse.
Major Muscle Groups
Upper Body (6 groups)
Chest (pectoralis major and minor) (1 group)
Shoulders (deltoids) (1 group)
This group may be partitioned into the anterior, lateral, and rear deltoids. This delineation is important for more advanced applications but is outside the scope of this piece.
Arms (biceps and triceps) (2 groups)
Back (trapezius, AKA “traps,” and latissimus dorsi, AKA “lats”) (2 groups)
Lower Body (5 groups)
Hips (glutes) (1 group)
Legs (quadriceps, hamstrings, calves) (3 groups)
Core (1 group)
This group may also be partitioned into the rectus abdominis, internal and external oblique, and serratus anterior muscles but is again outside this piece’s scope.
Exercise Choice
Although eleven separate exercises could be chosen to target each muscle group in isolation, choosing compound (multi-joint) exercises that work multiple muscle groups at once will be helpful for efficiency.
Examples of compound exercises include:
A vertical push
An overhead press variation (targets shoulders, chest, triceps; to a lesser degree, traps and lats)
A vertical pull
Pull-ups or chin-ups (targets lats, traps, shoulders, biceps)
A horizontal push
A bench press variation (targets chest, triceps, shoulders)
Dips (targets triceps, chest, shoulders)
A horizontal pull
A row variation (targets lats, traps, shoulders, biceps)
Hip hinge
A deadlift variation (targets lats, traps, glutes, hamstrings, core)
Hip extension
A squat variation (targets quads, hamstrings, glutes, calves, core)
A lunge variation (targets quads, glutes)
I recommend including at least one compound exercise in each session. If prioritizing strength, this compound movement should occur first in the session for increased benefit to multiple muscle groups.
There are numerous exercises for isolation of each muscle group. See the single-joint exercises listed at the end of this piece.
Warming Up
A general or passive warm-up in the form of low- to moderate-intensity cardiovascular exercise (e.g., walking, running, cycling) appears to have limited effect on muscle fatigue or total repetitions achieved during a resistance training session. Despite this evidence, general warm-ups remain recommended by personal trainers and fitness gurus alike.
A specific warm-up is performing sets of a given exercise (e.g., bench press) at a lighter weight. Conventionally, a higher amount or the same amount of repetitions planned for your “working sets” are used during the warm-up.
For instance, if you plan to bench press 120 lbs. for three sets of five repetitions (3x5), you could warm-up with five to eight repetitions at 45 lbs., then five repetitions at 70 lbs., then five repetitions at 95 lbs.
Specific warm-up sets may reduce injuries and positively affect performance, especially for a strength-focused program.
Limited evidence suggests that only one or two warm-up sets might be necessary to optimize strength performance. Namely, a single set at 80% of the training load (the goal weight to be lifted) was optimal for back squat performance and two warm-up sets, one at 40% of training load and another at 80%, was ideal for bench press performance in one study. The amount of repetitions in each set was held constant.
Personally, I prefer a slower progression within my specific warm-up.
First set: empty barbell (45 lbs.) for a barbell-based exercise, or ~25% of the training load if using dumbbells or a machine. Perform the same amount of repetitions planned for your working sets.
Subsequent sets: increase weight on the barbell by 25 to 45 lbs. until the training load is reached, or increase weight by increments of 25% of the training load if using barbells or a machine.
You may choose to perform a higher amount or the same amount of reps as in your working sets or “pyramid” the number of repetitions, by decreasing the reps by one to two in each subsequent set.
Stretching, either before or after a resistance training session, is unlikely to decrease muscle soreness or reduce injury. Prolonged static stretching (i.e., holding a position) may decrease strength. Again, despite this growing body of evidence, stretching before and after a resistance training session remains a core mumpsimus within the fitness community.
When exercises are performed correctly with full range of motion, resistance training can be viewed as a form of flexibility training with comparable outcomes to a static stretching program.
Mixing Resistance Training and Cardiovascular Exercise
As discussed above, performing cardio as part of a general warm-up before resistance training is likely not beneficial for performance.
If planning to pair a resistance training session with a Zone 2 or Zone 5 session, it is probably best to perform resistance training before cardio. This sequence helps to improve one-repetition maximums and does not appear to compromise aerobic capacity (VO2 max).
Example Programs
In the interest of simplicity, I will discuss only two broad frameworks for structuring programs.
Upper-Lower split: each session is devoted exclusively to upper-body exercises or lower-body exercises
These may occur over two or four days per week
Total Body: sessions include both upper-body and lower-body exercises
These may occur over two to three days per week
Either broad structure can lend itself to strength or hypertrophy goals based on adherence to the above principles.
Upper-Lower Split
Upper [framework]
One compound movement for 3x1-5 (strength) or 3x8-12 (hypertrophy)
Lats-focused movement 3x1-5 or 3x8-12
Chest- or shoulder-focused movement 3x1-5 or 3x8-12
Bicep- or tricep-focused movement 3x1-5 or 3x8-12
Lower [framework]
One compound movement for 3x1-5 or 3x8-12
Quads-focused movement 3x1-5 or 3x8-12
Hamstrings- or glutes-focused movement 3x1-5 or 3x8-12
Calves-focused movement 3x1-5 or 3x8-12
Core-focused movement
Upper #1 Example
Bench press
Lat pull-down
Dumbbell shoulder press
Dips
Upper #2 Example
Rows
Pull-ups
Incline bench press
Curls
Lower #1 Example
Deadlift
Lunges
Single-leg Romanian deadlifts
Calf raises
Forearm plank (3x45-second+ hold)
Lower #2 Example
Squat
Lunges
Dumbbell or kettlebell swings
Calf raises
Side plank (3x30-second+ hold)
Total Body
Session A [framework]
One upper-body compound movement 3x1-5 or 3x8-12
Hamstrings- or glutes-focused movement 3x1-5 or 3x8-12
Lats-focused movement 3x1-5 or 3x8-12
Core-focused movement 3x1-5 or 3x8-12
Session B [framework]
One lower-body compound movement 3x1-5 or 3x8-12
Chest- or shoulder-focused movement 3x1-5 or 3x8-12
Bicep- or tricep-focused movement 3x1-5 or 3x8-12
Calves-focused movement 3x1-5 or 3x8-12
Core-focused movement 3x1-5 or 3x8-12
Session C [framework]
One upper- or lower-body compound movement 3x1-5 or 3x8-12
Quads-focused movement 3x1-5 or 3x8-12
Lats-focused movement 3x1-5 or 3x8-12
Hamstrings- or glutes-focused movement 3x1-5 or 3x8-12
Total Body A Example
Bench press
Romanian deadlift
Rows
Forearm plank (3x45-second+ hold)
Total Body B Example
Squat
Incline bench press
Concentration curls
Calf raises
Side plank (3x30-second+ hold)
Total Body C Example
Deadlift
Lunges
Lat pull-down or pull-ups
Dumbbell or kettlebell swings
An Accessible Upper-Lower Split
As the availability of a barbell, dumbbells, and machines might not be guaranteed, here are bodyweight routines that can be completed with no or minimal equipment:
Upper
Push-ups for 3 sets to failure
This movement be modified to be performed against a wall, a chair, or on knees.
Dips (utilizing chairs, table, or couch) for 3 sets to failure
Curl (utilizing resistance bands or anything with handle, e.g., milk container, backpack loaded with books or cans) 3x10
Diamond push-up for 3 sets to failure
Again, this movement can be modified to be performed against a wall, a chair, or on knees.
Lower
Wall sit 3x30+ seconds
Air squat 3x10
Lunges 3x10
Calf raise 3x10
Plank 3x30+ seconds
Single Joint Exercises
Upper Body
Chest
Bench press (barbell or dumbbell)
Incline bench press (barbell or dumbbell)
Flies (dumbbell or cable)
Dips (bodyweight)
Pec deck (machine)
Push-ups (bodyweight)
Shoulders
Shoulder press (barbell or dumbbell)
Seated or standing variation
Dumbbell front raise (dumbbell)
Dumbbell side/lateral raise (dumbbell)
Seated dumbbell rear lateral raise (dumbbell)
Biceps
Curl (barbell or dumbbell)
Concentration curl (barbell or dumbbell)
Preacher curl (barbell or dumbbell)
Chin-ups (bodyweight)
Triceps
Dips (bodyweight)
Tricep kickbacks (dumbbell)
Tricep push-down (machine)
Tricep extensions (dumbbell)
Diamond/triangle push-ups (bodyweight)
Skull-crushers (barbell or dumbbell)
Close-grip bench press (barbell or dumbbell)
Traps
Shoulder shrug (barbell, dumbbell, or cable)
Farmer’s carry (dumbbell)
Rows (barbell or dumbbell)
T-bar row (barbell)
Upright row (barbell or dumbbell)
Face pull (cable)
Lats
Rows (barbell or dumbbell)
T-bar row (barbell or dumbbell)
Upright row (barbell or dumbbell)
Pull-ups, chin-ups (bodyweight)
Lat pull-down (machine)
Lower Body
Glutes
Deadlift (barbell or dumbbell)
Romanian deadlift (barbell or dumbbell)
Hip thrust (barbell)
Goblet squat (dumbbell)
Bulgarian split squat (dumbbell)
Dumbbell or kettlebell swings
Good mornings (barbell or dumbbell)
Step-up (bodyweight)
Wall sit (bodyweight)
Glute bridge (bodyweight)
Quads
Squat (barbell or dumbbell)
Leg press (machine)
Lunges (barbell or dumbbell)
Leg extensions (machine)
Step-ups (bodyweight)
Air squats (bodyweight)
Wall sit (bodyweight)
Hamstrings
Deadlift (barbell or dumbbell)
Romanian deadlift (barbell or dumbbell)
Dumbbell or kettlebell swings
Good mornings (barbell or dumbbell)
Seated leg curl (machine)
Prone leg curl (machine)
Calves
Calf raise (barbell, dumbbell, or bodyweight)
Squat (barbell or dumbbell)
Bulgarian split squat (dumbbell)
Raised heel squat (bodyweight)
Farmer walk on toes (bodyweight)
Wall sit calf raise (bodyweight)
Core
Forearm plank
Side plank
Oblique crunch
Crunch
Reverse crunch
Dead bug
Bicycle crunch
Hanging leg raises
Glute bridge
Heel taps
Dead bug
Wood chop (dumbbell or bodyweight)
Standing side crunch
Standing side bend (dumbbell or plate)
This article not only provides additional valuable information (as seen in previous posts) of the how to improve overall health and longevity but also the why it works as part of a regular daily life regime. Greatly appreciate this series