Strength Training Basics: Understanding the Variables of a Program
By Larry Betz | Prepared Not Paranoid https://www.preparednotparanoid.com/
I started lifting weights back in the 80s. Almost everything we knew about strength training came from the bodybuilding world. Over the years, more and more information came out about programming and training for athletic development. At some point I picked up a book on program design, and to be honest with you, I had no idea what I was reading.
In 2007, I went back to school for exercise science. I studied all the variables of programming and how to design a program for long-term success.
In Part 1, we covered where to start. In this part, I'll give you an overview of the variables inside a training session, and how they fit together.
A fair warning: some of this gets technical. These are the concepts I've used to build programs for more than 20 years, and I want to share them in case you'd like to build your own. If it's more than you want, skip ahead to the Training Log section. But if you've ever wondered why a session is set up a certain way, why a set calls for a certain number of reps, or when to add weight to the bar, read on.
The Benefits of Strength Training
Strength training improves both your physical and mental health.
Stronger muscles and bones, which lowers your risk of osteoporosis and injury.
A faster metabolism, which helps you maintain a healthy weight.
Better heart health, including lower blood pressure.
Holding on to muscle as you age. Adults start losing muscle in their 30s, about 3 to 8 percent per decade. Resistance training helps offset that.
Better mood. It reduces symptoms of anxiety and depression and boosts self-esteem.
Real-life readiness. It prepares you for the physical challenges of daily life and keeps you independent.
In short, strength training is a vital part of a healthy and prepared life.
Context Is Everything
When you write or follow a weightlifting program, there are no absolutes. The answer to almost every question is "it depends."
I'm often asked, "Is this a good exercise?" My answer is always, "For whom?" A college football player and a grandmother who just had a hip replacement have very different needs. Everything in a strength program depends on the person: the exercises, the intensity, and how fast it progresses. That's what keeps a program safe and effective.
8 Questions to Ask Before You Start
Do I have any medical conditions, medications, injuries, or joint replacements?
If I've had an injury, have I been cleared for exercise by my doctor or physical therapist?
How long has it been since I worked out? You are who you are today, and that's what we have to work with. "Back in high school I used to bench..." doesn't count.
If I'm an experienced lifter, what's my training age?
How much time per day and per week am I willing to commit?
Will I train at home or at a gym?
Can I afford to hire a professional?
What is my ultimate goal?
Your answers give you a starting point. That's why context matters so much when you look at exercises and workout plans.
The Training Session Variables
The SAID principle (Specific Adaptation to Imposed Demands). Your body adapts specifically to the demands you place on it. The improvements you get are directly related to the type, intensity, duration, and frequency of the exercise you do. Once your body has adapted to a training variable, it's time to make a change.
Training age. The length of time you've been consistently and systematically doing resistance training. It's a measure of experience, and it affects how complex your exercises should be, how fast you progress, and how much intensity and volume you can handle. Beginners focus on mastering the fundamental movements and building a base of strength and endurance. This is called General Physical Preparation (GPP).
Training frequency. The number of training sessions you do in a given period, usually a week.
Volume: Reps and Sets
Reps. The number of times you perform one movement in a set. The number of reps you choose determines which strength quality you're developing.
Sets. The number of times you perform an exercise in the session.
How to Read a Workout: The Sequence
A training session has several exercises, put in order using letters: A, B, C, D, and so on. If you're doing more than one exercise together, often called a superset, they're labeled A1, A2, A3.
Example: A1: Bench Press, 3 sets of 10 reps. Do one set of 10 reps, rest 60 seconds, do a second set, rest 60 seconds, then do a third set.
If more exercises are added: A1: Bench Press, 3 sets of 10 reps, then A2: Pull-Ups, 3 sets of 10 reps. Do the bench press, rest, do the pull-ups, rest, then go back to the bench press. Repeat until you've done 3 sets of each.
Pairing opposing muscles: agonist and antagonist training. A smart way to build a superset is to pair exercises that work opposing muscle groups. The bench press (pushing) and the pull-up (pulling) are one example. Here's a lower-body example I use all the time:
A1: Goblet Squat, 3 sets of 8 to 10 reps. A knee-dominant movement that works mostly the front of your legs (quads).
A2: Dumbbell RDL (Romanian Deadlift), 3 sets of 8 to 10 reps. A hip hinge that works mostly the back of your legs (hamstrings and glutes).
While one muscle group works, the other recovers. You get more work done in less time, and you keep the front and back of your body balanced.
Intensity of Load
The amount of weight you're using.
Tempo
Tempo is the speed of each phase of a movement. It's written as four numbers, each one a part of the exercise.
Lowering (eccentric) phase. The first number is how long you take to lower the weight. A "3" means 3 seconds.
Pause at the bottom. The second number is how long you pause before lifting. A "1" means a 1-second pause.
Lifting (concentric) phase. The third number is how long you take to lift the weight. A "1" means 1 second.
Pause at the top. The fourth number is how long you pause before the next rep. A "0" means no pause.
Example: a 3-1-1-0 tempo for a squat means you take 3 seconds to lower into the squat, pause for 1 second at the bottom, take 1 second to stand up, and go right into the next rep.
When we strength train, we're actually damaging our muscles, and most of that damage happens in the lowering phase. When the muscle rebuilds, it rebuilds stronger. I understand that in some competitions the bar has to move fast. But in general, moving the bar under control is far more beneficial.
Time Under Tension
Time under tension (TUT) is the total time a muscle is working during a set. It's a key factor in building strength and muscle, because it drives the fatigue and metabolic stress that tell your muscles to adapt. You control it with tempo.
Example: a set of 10 reps at a 3-1-1-0 tempo. One rep takes 5 seconds, so the whole set is 50 seconds of time under tension.
Range of Motion
Range of motion (ROM) is the full movement potential of a joint. Proper ROM makes sure you're using the target muscles safely.
Full range of motion means moving the joint from the start of its range to the end. In a squat, that means going down until your thighs are at least parallel to the ground, then standing back up.
Partial range of motion means moving only part of the way. It can be useful for focusing on one part of a movement, or for working around an injury.
Rest Periods
The rest period is the time you take to recover between sets. Adjust it to your goal:
Strength: 2 to 5 minutes, so your nervous system and muscles can recover enough to perform the next set at high intensity.
Muscle growth (hypertrophy): 30 seconds to 1.5 minutes. This moderate rest keeps up the fatigue and metabolic stress that build muscle.
Endurance and conditioning: 30 seconds to 1 minute. Shorter rest raises the demand on your heart and lungs.
Power and explosive training: 2 to 5 minutes, like strength training, so you're fully recovered for high-intensity efforts.
Circuit training or HIIT: 15 to 30 seconds, or moving straight to the next exercise. This keeps your heart rate up and builds muscular endurance.
The Order of a Training Session
The order you do your exercises in makes your workout more effective and safer, and helps you reach your goals.
Warm up first. As I've gotten older, my warm-ups have gotten longer. Start with something general, like riding a bike, walking, or bodyweight movements, to get the blood flowing, raise your heart rate a little, and raise your core temperature.
High-intensity exercises first. Start with the exercises that take the most energy and focus, like powerlifts or Olympic lifts (cleans, snatches), so your form is at its best and your injury risk is lowest.
Order by your goals. If your main goal is a better squat, put squats early, when your energy is highest.
Large muscle groups first. Train big muscle groups (legs, back, chest) before small ones (biceps, triceps, calves), so the big muscles are fresh and can handle heavier loads.
Compound before isolation. Do multi-joint movements (squats, deadlifts, bench press) before single-joint exercises (biceps curls, triceps extensions).
Alternate muscle groups. Switch between upper and lower body, or push and pull, to manage fatigue and allow recovery.
Stability and core work at the end. Tiring these muscles early can hurt your stability in the bigger, more complex lifts.
How Many Reps? Match Them to Your Goal
When you match your rep range to your goal, you build a more effective program.
Strength: 1 to 6 reps, heavy weight (about 80 to 90 percent of your 1RM), 2 to 5 minutes of rest.
Muscle growth (hypertrophy), the most common: 6 to 12 reps, moderate to heavy weight (about 60 to 80 percent of your 1RM), 30 seconds to 1.5 minutes of rest.
Muscular endurance: 12 to 20 or more reps, light to moderate weight (about 40 to 60 percent of your 1RM), 30 seconds to 1 minute of rest.
Power: 1 to 5 reps, moderate to heavy weight (about 70 to 90 percent of your 1RM) moved explosively, 2 to 5 minutes of rest.
What's a 1RM? Your one-rep max is the heaviest weight you can lift for just one rep, so heavy you couldn't possibly do a second one. I don't recommend testing your 1RM. Instead, pick your goal. Let's say it's muscle growth, with a range of 6 to 12 reps. Then find a weight you can lift with excellent form for 12 reps.
When to Add Weight: Double Progressive Overload
Don't be in a rush to add weight. The double progressive overload method will guide you safely.
Double progressive overload is a way to steadily increase the demands on your muscles to build strength and muscle. It uses two kinds of progress: adding reps, then adding weight. This keeps your muscles adapting and improving, one manageable step at a time.
Step 1: Increase your reps.
Start with a weight that lets you do a specific number of reps within your target range. For example, if your target is 6 to 8 reps, choose a weight that lets you do at least 6 reps but no more than 8. If you can do more than 8, the weight is too light, and you may not be getting the strength quality you're after.
Focus on proper form and technique.
Gradually work up to the top of your range with the same weight. In this example, you start at 6 reps and work up to 8.
Step 2: Increase the weight.
Once you can do the top of your range (8 reps) with good form, add weight.
Keep the increase small, usually about 2.5 to 10 percent, depending on the exercise and your training level.
After adding weight, you'll probably drop back to the bottom of your range (6 reps).
Step 3: Repeat.
Keep cycling: build reps, then add weight. This keeps your muscles challenged and leads to steady gains in strength and muscle.
Track your progress and adjust as needed to avoid plateaus.
Put It on Paper: Your Training Log
For more than 20 years, I've built every client's program on a training log. It's the simplest way to put all of these variables to work, and it's how you watch double progressive overload happen.
Each exercise gets its own block on the log:
Seq.: the order, like A1, A2, B1
Exercise, Sets, Reps, Tempo, and Rest: the plan for that exercise
Weeks 1 to 4: one line for each week of a 4-week training block
Load and Reps for each set: what you actually lifted, in pounds or kilograms
Here's what one exercise, the A1 Goblet Squat, looks like over a 4-week block. In the free download, you'll see it paired with the A2 Dumbbell RDL.
You can see the reps climb from week to week at the same weight. When every set hits the top of the range, the weight goes up and the reps start over at the bottom. That's double progressive overload, on paper.
How to use it: print one page for each training session in your week. If you train Monday, Wednesday, and Friday, print 3 pages, one for each day. Use those same pages for the whole month, filling in Weeks 1 through 4 as you go. After 4 weeks, change something up and print a fresh set.
Free download: The Prepared Not Paranoid Training Log. The same log I've used to program clients for years, with a simple guide to filling it in. [Get it here: LINK TO TRAINING LOG]
Now you know the main variables of a workout and how to progress it. That gives you what you need to start your own strength program. I still recommend a few sessions with a certified trainer, so you can see how all of this looks in action.
Beyond the Workout: A Quick Look at Periodization
There's a big difference between a tough workout and a long-term program. Anyone can put together a hard workout, but it may not be right for you at your stage. A good program considers your needs, your injuries, your goals, and your current condition, so every session adds up to steady progress.
That long-term planning is called periodization: organizing your training into cycles that gradually change the intensity and volume over time.
Microcycle: usually one week of training.
Mesocycle: usually 4 to 6 weeks, focused on one goal, like building muscle or strength. The 4-week block on your training log is a mesocycle.
Macrocycle: several months to a year, made up of several mesocycles.
Periodization is especially important for college and Olympic athletes planning years ahead. For most of us, the variables above are more than enough to build a safe, effective program. I'll cover the different periodization models in their own post.
Ask Yourself
Do I know my goal, and is my rep range matched to it?
Am I moving the weight under control, or just moving it?
Am I tracking my workouts, or guessing every time?
Remember
A good program isn't about the hardest workout. It's about the right workout, done consistently. Match your reps to your goal, control the tempo, write it down, and add weight only when you've earned it.
Go Deeper
Free download: The Prepared Not Paranoid Training Log. Plan every exercise, track every set, and watch your progress week by week. [Get it here: LINK TO TRAINING LOG]
Free download: Dynamic Warm-Up Guide. The 16-move warm-up I recommend before every strength session. [Get it here: LINK TO WARM-UP GUIDE]
Tools I recommend: You'll find the dumbbells, kettlebells, bands, and training gear I recommend in my Amazon store. [AMAZON STORE LINK]
Related reading:
Strength Training Foundations, Part 1: Where to Start [LINK]
Strength Training Foundations, Part 3: Bodyweight Exercises, Lower Body and Core [LINK]
Home Gym Equipment [LINK]
Recovery Strategies: Introduction [LINK]
References
Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of Strength Training and Conditioning (4th ed.). National Strength and Conditioning Association. Human Kinetics.
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Disclaimer
This article is for general informational and educational purposes only. It is not medical advice and is not a substitute for guidance from your physician. Strength training carries a risk of injury. Talk to your doctor before starting any new exercise program, especially if you have a medical condition, past injuries, or have been inactive. Stop any activity that causes pain, dizziness, or chest discomfort. Affiliate disclosure: I've linked to products from my Amazon store that I personally recommend. If you purchase through these links, I may earn a small commission at no extra cost to you. Thank you for supporting my work.
If you have chest pain, severe shortness of breath, or feel faint during exercise, stop and call 911.
Awareness gives you time. Time gives you options.
The prepared protector is someone who's decided that loving someone means being ready for them, not just hoping things go fine.
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