Strength Program Design for Beginners
What are the benefits of resistance training?
The strength and size of our muscles is crucial for physical function, metabolic health, and healthy aging. The most effective way to improve muscle strength and size is through resistance training (a.k.a. strength training or weightlifting).
There are a lot of variables that go into designing a resistance training program, including selecting the right load to use, how many sets/reps to perform, how long to rest, and how often to do them each week. With all these complex variables, it’s no wonder many people have a hard time sticking to or even starting a strength training routine.
So how do we choose the right variables to find a strength program that works best for us?
WHAT DOES THE RESEARCH SAY?
A recent study analyzed nearly 200 randomized trials of resistance training studies for over 5,000 participants (near 50/50 split male and female). The goal was to determine the best programs combining different loads, sets and frequencies of resistance training in healthy adults to improve muscle strength, size, and physical function.
The study found that all combinations of load, sets, and weekly frequency improved strength, muscle mass, and physical function compared to the non-exercising control group. In other words, every resistance training program (so long as you stick to it) works! When comparing multiple training programs (i.e., only exercising groups), training programs with heavier loads (loads that you can lift only 3-5 times) were ranked at the top for increasing strength. In contrast, training programs with multiple sets (at least 2-3 sets per exercise) were ranked highest to maximize muscle growth. Neither the age, sex, nor training experience of participants changed these results.
These results support pre-existing strength training guidelines, however, it should be noted that even strength training below recommended levels can yield substantial benefits. In other words, ‘some’ is better than ‘none’.
Considering the low participation rates in resistance training, especially in the US where a reported 65% of people don’t meet current strength training guidelines, there is a lot of low hanging fruit for people with even zero exercise experience to begin with low levels of resistance training and experience the included health benefits.
Take home message: KEEP IT SIMPLE
If your goal is to be generally stronger and healthier, don’t worry too much about the number of reps, sets, frequency, etc. You can still function better, improve your overall metabolic health, and age more gracefully with any level of strength training.
Again, every strength training program works as long as you stick with it. Consistency is the key so find something you enjoy doing and stick with it!
As a chiropractor, part of my job is encouraging people to engage in healthy behaviors, including exercise. For most of my patients, getting them to adhere to these behaviors includes removing barriers preventing them from getting started so they can experience the benefits of resistance training and exercise in general. So if you want to get started with strength training on your own, keep things simple and modify along the way. You can fine tune those other variables as you go along.
If you want an example of an exercise plan to get you started, you can download our free 6-week Beginner Strength Guide. If you need additional help or guidance, we are here to help you.
Resources:
Currier BS, Mcleod JC, Banfield L, et alResistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysisBritish Journal of Sports Medicine 2023;57:1211-1220.
