Fundamentals of Resistance Training

An overview of the evidence-based exercise recommendations for participation in resistance training.

What does it mean to feel strong, and how can we go about achieving it? Exercise science has further categorised and define what exactly muscular strength, endurance, and power means; and has developed some general recommendations for improving musculoskeletal health.

Muscular Strength. Classically, strength is defined as the capacity of an object or substance to withstand or produce a great force (i.e., pressure) at a given velocity. Muscular strength has also been defined as the weight you are able to move (e.g., lift, push, pull).

Muscular Endurance. In comparison, muscular endurance refers to how many times (i.e., repetitions) you can move a weight before fatigue (i.e., exhaustion).

Muscular Power. Defined as the capacity to generate strength at a speed; muscular power is the ability to produce force in short bursts. It is sometimes referred to ask speed-strength and is integral to most sport related skills.

Resistance Training Basics

Also commonly referred to as strength training, resistance training is a type of exercise that causes one or more muscles to contract and produce effort against an outside pressure (i.e., mechanical demand). In other words, muscles contract—or shorten—against a force to cause movements like pulling, pushing, lifting or holding something in place. The main purpose of resistance training is to enhance musculoskeletal health.

Research has shown that regular participation in resistance training reduces the rate of cardiovascular disease and all-cause mortality, in addition to improving physical functioning. Some other major benefits of resistance training include:

• Healthier ligaments, muscles and tendons

• Improved joint function and stability, posture, as well as bone density

• Reduced age-related declines in functional capabilities and risk for injury

• Reduced risk for injury and other common musculoskeletal disorders (e.g., neck, shoulder and low back pain)

Resistance training is an umbrella term for exercise that is meant to enhance more than just muscular strength. It can also be tailored to improve muscular endurance and power, as well as to address hypertrophy goals. This is why we use the term resistance training over strength training.

Reminders. A well-balanced exercise routine includes aerobic training, resistance training, stability and balance training, as well as flexibility training. Furthermore, when creating a good exercise prescription, it is important to promote participation in activities that are effective, efficient, safe and enjoyable. When designing any training program, exercise professionals consider the F.I.T.T. Principle.

• F – Frequency: Number of training sessions per week

• I – Intensity: Level of effort during an activity

• T – Time: Duration of training session expressed in minutes

• T – Type: Mode of activity

The Recommendations. Resistance training can be tailored towards building muscular strength, endurance, and power; as well as hypertrophy (i.e., building muscle size); and can be designed to target specific areas of the body. Resistance training can be done using weights (e.g., body weight, free weights, weight machines) or resistance (e.g., resistance bands, pulley machines).

In addition to the 150-minutes of aerobic training per week, at least 2 to 3 days a week of total body resistance training is recommended. If you are comfortable and willing to train up to 4 days per week, you could also split resistance training sessions into upper body and lower body days works (i.e., 2 days upper body, 2 days lower body). Amount of time needed to complete sessions will vary depending on the number of exercises to be done, as well as the set/repetition/rest structure of the training program.

Activities should include all the bodies major muscle groups (e.g., legs, hips, back, abdomen, chest, shoulders, arms). Commonly used repetition and set ranges are as follows:

• Muscular Strength: 2 to 6 repetitions (3 to 6 sets)

• Hypertrophy (i.e., build muscle): 6 to 12 repetitions (2 to 5 sets)

• Muscular Endurance: 12 to 15 or 15 – 25 repetitions (2 to 3 sets)

Training load is a broad term that refers to the total volume, intensity and type undertaken by an individual during a given exercise. If a muscle group is not feeling some amount of exhaustion by the time you are done with it, you are stronger than you think! Consider using different weights for different muscle groups. In resistance training exercise intensity is often measured by the level of effort (using rate of perceived exertion scales), the sets and repetitions completed, weight moved, as well as the percentage of weight moved compared to the predicted 1 Repetition Maximum (%1RM).

Based on a table from the CSEP-PATH Resource Manual, Section 5: Training for Health & Performance.

Progression is an important thing to consider when exercising. With regular and tailored training your muscular strength, endurance and power will increase. In order to continue to encourage improvements over time you must find ways to ‘overload’; some ways of achieving this include:

• Increasing load (i.e., amount of weight or repetitions/sets)

• Reducing rests between sets

• Increasing the complexity of the exercises (e.g., performing lunges instead of split squats)

• Varying the set structure (e.g., pyramids, supersets)

Other Considerations. For those who are new or are returning to resistance training consider starting with 2 training sessions per week and progress from there. Pushing too hard too fast can lead to things like burnout and overtraining injuries. Furthermore, Delayed Onset Muscle Soreness (DOMS)—a sometimes severe muscle discomfort—is also common for up to 2 to 3 days after training. Rest and progress properly to help manage symptoms.

Major Takeaways

Muscular strength, endurance and power; as well as hypertrophy—resistance training can be designed to address a variety of goals and needs. Finding an intensity that challenges you is important, and muscle fatigue is needed to encourage improvements. If a muscle group is not feeling some amount of exhaustion by the time you are done with a set of exercises, you are stronger than you think! Find a way to progressively overload and continue to work towards those resistance training goals. And don’t forget, DOMS is also common for up to a few days after training. Simply put, always start with a routine you can sustain and find manageable ways to progress from there.

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References

1. Canadian Society for Exercise Physiology. (2021). Section 5: Training for Health & Performance. CSEP Physical Activity Training for Health (CSEP-PATH) Resource Manual.

2. Canadian Society for Exercise Physiology. (n.d.). Adults 18 – 64: 24-Hour Movement Guidelines. Canadian Society for Exercise Physiology (CSEP). https://csepguidelines.ca/guidelines/adults-18-64/

3. Mayo Clinic. (2023, April 29). Strength training: Get stronger, leaner, healthier. Mayo Clinic. www.mayoclinic.org/healthy-lifestyle/fitness/in- depth/strength-training/art20046670#:~:text=Do%20strength%20training%20exercises%20for,about%2012%20to%2015%20repetitions

4. HealthLink BC. (2016, November). Muscular strength and endurance. HealthLink BC. www.healthlinkbc.ca/healthy-eating-physical-activity/being-active/health-benefits-physical-activity/muscular-strength