Sprout’s Guide to Training Variables
It’s one thing to say you want to start working out, but putting these words into practice is another challenge! Using social media for inspiration can be helpful, but to ensure you’re on track to reach your goals, it’s important to understand how different training variables play a role in your success!
Training Variables for Strength Training
There are a ton of different ways to move your body! Cardio and strength training are two popular categories of movement, containing more specific exercises and subcategories.
Weight, strength, and resistance training are often used interchangeably, and they all have similar definitions! Strength training means exercising your muscles using opposing force, or resistance.
For the purpose of this post, we’ll be talking about general strength training with equipment in a gym. Some of the essential training variables of general strength training to understand are:
Reps
Sets
Timing
Resistance
Exercise selection is also a component to consider, but it deserves its own post! When putting together a training program, considering each of these factors is vital. Let’s take a look at the what and why of each one!
Reps
A rep, or repetition, is one complete movement of an exercise. For example, if you were performing a squat, one rep would be lowering your body into a squat, and then standing back up.
Just like every other factor of exercise, there is no one-size-fits-all for the number of reps you perform. It really depends on your goals!
Aiming for improved endurance means a higher rep range (like 15-20) than a goal related to power or muscular strength, which could be as low as one to five reps.
Sets
One set is a certain number of reps performed together. If you do 12 bicep curls, then you’ve completed one set.
Just like with reps, the number of sets you do depends on goals. Performing two or three sets is fairly common, though performing only one set or up to five sets is normal as well.
Timing
There are two different components of timing to consider: the tempo of your movement, and the timing of your rest in between sets.
Tempo
No matter your goals, you never want to bang out reps of an exercise as fast as you can. Not only are you probably using improper form, but you’re likely relying on momentum rather than strength. Relying on momentum means your muscles aren’t getting much of a workout, defeating the purpose of doing the exercise at all!
It’s no surprise that your tempo is another factor that depends on what you’re training for. However, a good rule of thumb is to take two seconds to raise your weight and two seconds to lower it. For example, take two seconds to curl your arms up and two seconds to lower back down in a bicep curl. The amount of time you pause at the top of the rep (when your muscles are contracted before you release them) can also come into play.
Rest
Heavy weight training often requires long periods of rest, like three to five minutes between sets. Endurance training and stability strength training programs may call for 0 to 30 seconds of rest between sets.
While we’re on the topic of rest, since we’re specifically discussing the range of recommended rest times, let’s touch on a little gym etiquette too: Taking a long rest on a machine in a busy gym is rude. Taking a 1-2 minute rest on a machine in between sets isn't necessarily rude, even if someone is on their phone for that time. It can be annoying, but if I think someone is just resting, I’ll try to return to the machine later, or switch it out for something else!
Be courteous to those around you, both as the person resting and the person waiting for the equipment!
Resistance
The resistance, or weight, a person uses is even more specific to their individual abilities. Ideally, the resistance a person can handle will get heavier over time as they continue to exercise.
Whether you’re using a machine, free weights, or resistance bands, You must be realistic about the weight you can manage. I encourage people to put their pride aside and not compare the amount they lift to the amount others are lifting. What matters is how much weight they can properly lift.
Lifting with incorrect form can make heavier weights feel easier to manage, but you lose out on many benefits of an exercise and risk injury. Even lifting too much weight with proper form can lead to strains or sprains.
One-Rep Max (1RM)
When talking about lifting weights, understanding a one-rep max, also written as 1RM, can help you make the best weight selection for your workout.
Your one-rep max is the maximum amount of weight you can lift for one repetition of an exercise. Some training programs require lifting at, or near, a person’s 1RM. For other programs, it can be helpful to know your 1RM because you’ll want to use a percentage of that weight for your sets and reps.
It’s not always about lifting the heaviest weight you can. Those training for endurance will lift about 55-65% of their 1RM. Others focusing on building muscle will want to use 75-85% of their 1RM.
You can find your max physically or with an online calculator, which provides an estimate you can use and adjust to your needs.
The Takeaway
Any movement is good movement! However, some goals do require a training program that’s more planned out and created specifically for said goals. It’s helpful to understand why people do what they do in the gym and what might be best for you and your goals.
I know being aware of training variables without knowing what to do with them can be confusing, but it comes together pretty quickly with a Google search or a consultation with a personal trainer!
If you have questions about these components of strength training or want to know more about how to build your own training program, contact me! I would love to chat about how to build an exercise plan that works for you.
Photo by John Arano on Unsplash