3 Steps to Strength Training Results: A Guide for Busy Professionals

Barely enough time to exercise? Good!

That means you need to be efficient and intentional with your limited bandwidth. To meet your goals, skip the fluff and invest in results.?

Strength training begins with knowing the basics of sets, repetitions, and rest periods to stimulate the body to change.?

There are an infinite number of dosing schemes that I and other strength coaches use to personalize workouts. Despite the variations, there are fundamental concepts that are scientifically based and should be used as a guideline.?

In this article, we'll delve into the science-backed recommendations from the National Strength and Conditioning Association (NSCA) to help you maximize your strength training efforts efficiently.

Understanding Sets, Repetitions, and Rest Periods

Strength training is not just about lifting weights; it's about strategically manipulating sets, repetitions, and rest periods to stimulate muscle growth, improve strength, and enhance overall fitness and longevity. Let's break down these key components:

Sets:

The NSCA suggests performing 2-6 sets per exercise for optimal strength gains. It’s quality over quantity. Aim to complete each set with proper form and intensity, rather than performing excessive sets that could lead to burnout or injury.

Repetitions:

Repetition ranges play a crucial role in achieving specific training goals. For building strength, aim for 1-6 repetitions per set with heavier loads. I suggest my clients use a resistance level that poses a real challenge, allowing for only 4-6 repetitions with flawless form. If you feel like you can perform 10, 12 or more repetitions the resistance should be increased. Additional repetitions would be stimulating more hypertrophy and muscular endurance changes than true strength.?

Rest Periods:

Rest periods between sets are vital for recovery and performance optimization. Many people overlook this piece and sometimes jump back into an exercise too soon. Longer rest periods (2-5 minutes) are recommended for full recovery between sets. Shorter rest periods are suitable for hypertrophy and muscular endurance.

Practical Application for Busy Professionals

What does that mean for those of us that are time crunched??Here are some practical tips to implement these recommendations effectively:

1. Focus on Compound Movements: Incorporate compound exercises such as squats, deadlifts, bench presses, and rows into your routine. These exercises target multiple muscle groups simultaneously, maximizing efficiency. (You can knock out a productive workout in 30 minutes!)

2. Leverage Supersets: To save time without compromising effectiveness, pair exercises targeting different muscle groups in supersets. This may look like alternating between a deadlift and a dumbbell row. While your legs recover after a squat, you can hit the rows to work the shoulders and back, then go back for the next squat set. Each muscle group gets its own rest period.

3. Track Your Progress: You or your coach should keep a training log to monitor your sets, repetitions, and weights lifted. Tracking your progress allows you to adjust workouts accordingly and ensures continual improvement over time.

Get results faster by implementing evidence-based recommendations for sets, repetitions, and rest periods into your strength training routine.

Remember, physical weakness is a disability. Get after it!

Cheers!