Fitness Tips:
Progressive Resistance and Your Fitness Goals
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Do you have a tendency to “kill yourself”
at the gym, hoping for quicker fitness results? Try something
new — pace yourself…
If you want to build some muscle, which you
need to burn body fat, your ultimate strength exercise goal
could be something like: 1 or 2 sets of exercises for each
major muscle group, with 8 to 16 repetitions in each set,
at the weight or resistance level that a professional trainer
recommends to you based on your overall health condition,
your fitness level and goals.
However, it’s NOT a good idea to start
at that level if you’re a beginner. It’s perfectly
OK to start with just a couple of sets (one for your upper
body and one for your lower body), with just 5 or 6 reps in
each set, and relatively light weights or low resistance levels.
If you are totally out of shape, it’s
even OK to start by just making the motions without actually
lifting, pulling or pushing anything. (There goes your excuse…)
Then, you can use the principle of “progressive
resistance” to gradually increase your effort. This
will be a safe way for you to become stronger and able to
endure more resistance over time.
Progressive resistance: a sample schedule
Your body adapts to exercise and needs to be
constantly challenged in order to continue to improve. Even
when you’ve achieved your ultimate fitness goal, continue
to increase slightly the amount or intensity of your strength
training every week or two.
Here is a sample progressive resistance “schedule”
for building up your strength training regime. If you don’t
feel comfortable making these changes every week, try every
two or more weeks, whatever feels comfortable but somewhat
challenging. And whenever you have any doubts, consult a professional
trainer.
Rule #1 of a safe resistance workout:
If it hurts, stop immediately and consult a professional trainer.
Rule #2:
Perform strength training on non-consecutive days to let your
muscles fully recover.
Rule #3:
Always warm up your muscles before your workout, and cool
down after.
• Week 1.
Start with a comfortable number of exercise sets (at least
1 for upper body and at least 1 for lower body), a comfortable
number of repetitions within each set (at least 5 reps per
set), a comfortable amount of weight/resistance of whatever
it is you’re lifting, pulling or pushing (free weights,
bands, machines, etc.), and a comfortable duration of each
lift, pull or push. By “comfortable” we do NOT
mean “easy” but rather just
enough to feel a mild challenge.
• Week 2.
Increase the number of repetitions.
Use the same weight/ resistance and sets for each workout,
and maintain the same duration of each lift, pull or push,
but increase the reps in each set by 1 or 2.
• Week 3.
Increase the resistance.
Do the same number of sets and reps within each set as last
week, and maintain the same duration of each lift, pull or
push, but increase somewhat the weight or resistance of each
lift, pull or push.
• Week 4.
Lengthen the time under tension.
Use the same weight/ resistance, sets and reps as last week,
but slow down the exercise, taking longer to reach the position
that requires the most strength, and staying in that position
longer.
• Week 5.
Increase the number of sets.
Use last week’s number and intensity of existing exercises,
but add a new set.
• Weeks 6 and on.
Repeat changes described for weeks 2 through 5, one change
per week. Continue until you have reached your strength goals,
and possibly beyond.
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