Your Easy Guide to Resistance Training

 How many days per week should you do resistance training?

  • Exercise each major muscle group 2-3 days per week. 

How hard should I be exercising? 

  • Your one-repetition maximum is a great threshold to start in order to determine how to dose your exercise. Your repetition maximum is the greatest weight the muscle can move through the full available range of motion with control prior to fatiguing. Once you have determined your one-repetition maximum, you can scale your exercise based on your goals. 

Here are some guidelines to follow, based on your one repetition maximum: 

  • Exercise 60-70% of your one-rep max if you are an intermediate exerciser. 
  • Exercise greater than or equal to 80% of your one rep max if you are an experienced exerciser. 
  • Exercise less than 50% of your one rep max if your goals are to increase muscular endurance. 
  • Exercise 20-50% of your one rep max if your goals are to improve power with resistance training. 

A Physical Therapist at Pro+Kinetix Physical Therapy and Performance can help you safely determine your one-repetition max. We can optimize a resistance training program for you to increase strength and decrease pain. 

How much time should I spend on resistance training? 

  • There are no specifics that are identified for effectiveness. We recommend exercising at least 2 hours and 30 minutes to 5 hours a week of moderate intensity exercise a week. 

What type of resistance training is the best? 

  • We recommend a variety of equipment or body weight to keep exercise interesting and fun! 

To vary up your exercise routine try adding: 

  • Resistance Bands 
  • Self-Weight 
  • Kettle Bells 
  • Weighted Balls 
  • Limb loading, increase your lever arm 
AUTHOR

Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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