Resistance Training Adaptations
The following responses are chronic effects seen in healthy adults and may vary with the type and duration of resistance exercise:
- Increase in muscular strength
- Increase in muscular endurance
- Increase in maximal rate of force production
- Increase in anaerobic power
- Increase in muscle fiber size
- Increase in myofibrillar volume
- Increase in enzyme activity (CPK, ADK, PFK, LDH, Na+/K+ ATPase)
- Increase in metabolic energy stores (ATP, creatine, glycogen)
- Increase in connective tissue content and strength (ligament, tendon, collagen, bone density)
- Decrease in body fat percentage
- Increase in lean body mass
Application of Resistance Training
As a resistance-trained athlete, to increase BMD, which builds stronger bones, research suggests to endure moderate to high intensity resistance exercise that targets all major muscle groups 2-3 times per week (Kohrt, Bloomfield, Little, Nelson, & Yingling, 2004). This intensity translates to anywhere from 67-95% of an individuals 1 repetition maximum. Research suggest that subjects that participate in a periodized resistance-training program, 3 times per week for 75 minutes per session engaging in exercises such as the back squat, deadlift, chest press, incline chest press, shoulder press, lat pull down and leg curl, result in an increase in BMD, strength, lean mass and peak force (Maddalozzo & Snow, 2000).
It is important to pursue a consistent training protocol as ceasing resistance training for 6 weeks can result in a loss of strength gains (Washington et al., 2001). In addition, muscle strength decreases rapidly with age, especially over the age of 50 years (Pescatello, Arena, Riebe, & Thompson, 2013). Known risks in participating in resistance training are the result of improper technique and maximal lifts. Given that resistance training does not impair growth or the cardiovascular system (Washington et al., 2001), resistance training can benefit people of all ages (Kohrt, Bloomfield, Little, Nelson, & Yingling, 2004).
Resistance Training Recommendations to Improve Muscle Strength
Frequency
It is important to pursue a consistent training protocol as ceasing resistance training for 6 weeks can result in a loss of strength gains (Washington et al., 2001). In addition, muscle strength decreases rapidly with age, especially over the age of 50 years (Pescatello, Arena, Riebe, & Thompson, 2013). Known risks in participating in resistance training are the result of improper technique and maximal lifts. Given that resistance training does not impair growth or the cardiovascular system (Washington et al., 2001), resistance training can benefit people of all ages (Kohrt, Bloomfield, Little, Nelson, & Yingling, 2004).
Resistance Training Recommendations to Improve Muscle Strength
Frequency
- 2-3 days per week
- Multi-joint movements involving more than one muscle
- (e.g., squats, bench press, shoulder press, lat pull down, dips, lower back extension, leg press/extension)
- for sedentary/older individuals - 40-50% 1 RM
- for novice/intermediate exercisers - 60-70% 1 RM
- for experienced trainers - greater than 80% 1 RM
- 8-12 repetitions for most adults
- 10-15 repetitions for novice/older individuals
- 2-4 sets for adults
What is a microcycle?
What is a mesocycle?
What is a macrocycle?
Image by Joe Pineda. Information sourced from Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics Publishers.
Intensity is Inversely Relation to Duration
The intensity of your exercise is inversely related to the duration, or volume, of your exercise. For example, one can run for hours at a very slow pace, however, an all-out sprint will not last long. When creating or following a periodization program, the linear models generally begin with mesocycles of high volume and low intensity (hypertrophy), which progresses towards mesocyles of low volume and high intensity (strength/power).
Image by Joe Pineda. Information sourced from Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics Publishers.
References
Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004, November ). Physical activity and bone health: Medicine & science in sports & exercise. Retrieved December 6, 2016, from http://journals.lww.com/acsm-msse/Fulltext/2004/11000/Physical_Activity_and_Bone_Health.24.aspx
Maddalozzo, G., & Snow, C. (2000). High intensity resistance training: Effects on bone in older men and women. Calcified tissue international., 66(6), 399–404. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10821873
Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (2013). ACSM’s guidelines for exercise testing and prescription (9th ed.). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.
Washington, R. L., Bernhardt, D. T., Gomez, J., Johnson, M. D., Martin, T. J., Rowland, T. W., & Small, E. (2001, June 06). Strength Training by Children and Adolescents. Retrieved December 8, 2016, from American Academy of Pediatrics, http://pediatrics.aappublications.org/content/pediatrics/107/6/1470.full.pdf
Maddalozzo, G., & Snow, C. (2000). High intensity resistance training: Effects on bone in older men and women. Calcified tissue international., 66(6), 399–404. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10821873
Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (2013). ACSM’s guidelines for exercise testing and prescription (9th ed.). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.
Washington, R. L., Bernhardt, D. T., Gomez, J., Johnson, M. D., Martin, T. J., Rowland, T. W., & Small, E. (2001, June 06). Strength Training by Children and Adolescents. Retrieved December 8, 2016, from American Academy of Pediatrics, http://pediatrics.aappublications.org/content/pediatrics/107/6/1470.full.pdf