Weight Training Resistance

Suggested Repetition Ranges

Also see

• ACSM Weight Training Guidelines
• Applied Research Findings: Weight Training Strength Dose-Response Curve
• Repetition Ranges for Olympic-style Weightlifts

References

• ACSM's Guidelines for Exercise Testing and Prescription, 7th Edition
• ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 3rd Edition

Identifying Initial Resistances

Aggressive Method

• workout weight can be found within one to two workouts
• Warm-up set: light weight (12-15 repetitions)
• First guess: choose weight you can perform, at least, at the lowest repetition (e.g.: 8 reps) but not the highest repetition range (e.g.: 12 reps)
  • attempt 1 to 2 repetitions
  • decrease resistance if you feel like you cannot perform at least the lowest repetition range
  • increase resistance if you feel like you can perform highest repetition range
  • beyond first few repetitions, continue performing more repetitions if you feel your first guess is correct or you are still not sure if weight is too light or too heavy
• Second guess: adjusted resistance
  • perform more repetitions (set) until comfortably fatigued or highest repetition range is achieved
  • if lower repetition range was not achieved (weight is too heavy)
    • record lighter workout weight (best guess) for next workout
  • if highest repetition range was achieved (weight is too light)
    • record heavier workout weight (best guess) for next workout
  • if lowest repetition was achieved but highest repetition was not achieved (correct initial resistance)
    • record same weight for next workout

Conservative Method

• Workout weight can be found within several workouts
• Warm-up set: light weight (12-15 repetitions)
• First guess: choose weight heavier than warm up weight but lighter than what can be achieved for repetition range (e.g.: 10-15 reps)
  • perform full set until comfortably fatigued or upper repetition range is achieved
  • if lowest repetitions cannot be achieved (weight is too heavy)
    • record lighter workout weight (best guess) for next workout
  • if highest repetitions can be achieved (weight is too light)
    • record heavier workout weight (5-10% greater) for next workout
  • if lowest repetition was achieved but highest repetition was not achieved (correct initial resistance)
    • record same weight for next workout

Systematic Progress Methods

Merit based

• Repetition range prescription
  • Increase resistance 2.5 - 10% when upper rep range has been achieved.
    • Subsequent increase in resistance should allow for lower rep range to be achieved.
    • Criteria Options
      • Achieving upper rep range on any workout set
        • increase resistance next set
        • if last set, increase resistance next workout
      • Achieve upper rep range on all workout sets
        • increase resistance next workout
  • Example:
    • 8-10 reps x 100 lbs
    • If 10 reps, increase weight to 105 lbs
• Absolute repetition prescription:
  • Increase total resistance 2.5% for each additional repetition achieved
    • If exercise includes a percentage of body weight as part of the resistance, it must be included to accurately calculate actual resistance in order for this calculation to be accurate.
  • Example
    • 8 reps x 100 lbs
    • If 9 reps, increase weight to 102.5 lbs
    • If 10 reps, increase weight to 105 lbs

Progression via Proxy

• When performing program with varying workloads
  • Graduating resistance on one load may logically call for increasing resistance for an adjacent workload
• Example Merit Based Proxy Progression:
  • Scenario
    • Light Day 10-12 reps x 100 lbs
    • Heavy Day 6-8 reps x 110 lbs
  • Possible Progressions
    • If 8 Reps are achieved on heavy day, weight is moved up 5 lbs (~5%) next workout on both light and heavy days
      • It would not make sense to move up only on heavy day since then the resistance would be the same on both workouts.
    • Double Load Progression: If upper rep range is achieved on either light or heavy day, both weights move up 5 lbs (~5%)
      • A single medium base weight can also be used to calculate light and heavy loads
        • see Shorthand Log: Implementing Varying Workloads for Triple Load Progression example.

See Calculating Actual Resistance and Workload Adjustment Calculator for more precise techniques in estimating rep performance at various workloads.

Micro Loading

• Attempt periodic resistance increases of less than 2.5%
  • Use new resistance only if absolute rep prescription can be achieved in satisfactory form.
• Ideal for low rep training
  • Main lifts for Olympic-style weightlifting and powerlifting training
• Example:
  • 3 reps x 200 kg
  • If confident, attempt 3 reps x 202 kg
  • See Maximum Effort day using Westside Barbell Methodology.
• Can also be used on moderate rep training such as in intermediate to advanced conventional workouts
• With fraction plates a specific rep can be prescribed instead of a rep range​​​​​​​
  • Example: 6 reps (as opposed to 6-8 reps with merit based progressions)
    • If 6 reps are achieved with micro load, increase weight for next workout
    • as opposed to a merit based approach where 6-8 reps are prescribed and an increase is not made until 8 reps are achieved because small weight increases may not be possible particularly with exercises using lighter weights.

Periodized Progressive Workload Variations

• Use varying workloads (eg: medium, light, heavy) based on percent of initial one rep max
  • Workloads vary every microcycle and increase a small percentage every mesocycle
  • Accompanying repetitions are generally predetermined
• Examples:
  • Sample Undulating Periodization
  • Sample Block Periodization Program

See One Rep Max Calculator.