There is a science to exercise. Weight and rep selection are determined based on the fitness goals and experience of the individual. Knowledge of the physiological effects of strategic weight and rep selection will make strength training more effective, leading to the achievement of a variety of fitness goals in a shorter period of time.
Significance
In strength training, you have an inverse relationship between weight and repetition selection. As the weight increases, the number of repetitions must decrease. A study published in the 2002 "European Journal of Applied Physiology" revealed that low repetition strength training (three to five maximum repetitions) led to strength gains, high repetition strength training (20 to 28 maximum repetitions) led to endurance gains and the low to intermediate (nine to 11 maximum repetitions) led to hypertrophic gains (muscle growth).
Application
Use specific repetition strategies to obtain specific fitness goals. According to the American College of Sports Medicine, novice strength trainers should use a weight appropriate for eight to 12 maximum repetitions to begin a strength-training program safely. Intermediate strength trainers (with at least six months of experience) should use a weight appropriate for one to 12 maximum repetitions. Increase the load by 2 to 10 percent when one to two repetitions over the maximum rep range can be easily performed.
Benefits for Weight Loss Goals
For weight loss goals, begin with two to three sets of an intermediate rep strategy to develop your proper form and technique. After one to two weeks, a slow progression to high repetition strength training (increasing rep range by two to 10 percent each week) will enhance cardiovascular endurance aiding in weight loss efforts. Avoid plateaus by periodically varying strength-training strategies.
Significance for Hypertrophy Goals
Intermediate repetition strategies are highly effective for muscle growth; optimize hypertrophy training by increasing the weight by 2 to 10 percent each week. After several months of hypertrophy-focused weight training, shift the focus to a few weeks of low-rep strength training to increase cardiovascular health and give the body rest.
Considerations
It is essential to maximize strength and endurance for general health and wellness. Endurance enhancement aids in cardiovascular health while strength enhancement aids in preventing injury while performing day-to-day tasks, such as lifting groceries, carrying books, walking up stairs, etc. Regardless of your aesthetic goal, periodically incorporate high- and low-rep strength training strategies.
References
- "European Journal of Applied Physiology;" Muscular Adaptations in Response to Three Different Resistance-Training Regimens: Specificity of Repetition Maximum Training Zones; Gerson Campos, et al; Issue 88; 2002
- "Journal of Applied Physiology;" Changes in Muscle Size and MHC Composition in Response to Resistance Exercise with Heavy and Light Loading Intensity; L. Holm, et al; Issue 105; 2008
- "Medicine & Science in Sports & Exercise;" Progression Models in Resistance Training for Healthy Adults; Nicholas Ratamess, et al; 2009
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