Strength Training: Finding The Right Dose

Strength training is no longer considered an afterthought to fit in when you have time. We know it's a must-do. But with all the noise and advice on what you should do, one crucial element is often overlooked—the dose. 

I won't tell you how much of what to do and when to do it without first having a conversation. You can easily search Google for ideas. Instead, let's look at what makes change happen.

We can change the outcome of an exercise program by turning the dials up and down of the training variables. In fact, you could do the same 3-5 exercises for a year and continue to make improvements by adjusting these variables:

• Volume: is the total work performed, usually measured in sets, reps, and weight lifted. It can also be expressed as the total distance covered in endurance activities—think of it as "total work." 
• Intensity: refers to how hard you work during each exercise or session. It's often measured as a percentage of your maximum effort or repetition maximum (RM). 
• Frequency: refers to how often you train within a given time frame, such as per week or month. 
• Complexity: the coordination demand of an exercise or movement.

A Harmonious Blend of Art and Science

The science is about the body's remarkable capacity to work, recover, and adapt between sessions and understand the interplay of programming exercise with the variables: intensity, volume, frequency, and complexity. 

The art is about crafting a program that challenges you while considering your unique skill levels, preferences, and aspirations. It involves the delicate balance of adjusting volume, intensity, frequency, and complexity to ensure sufficient recovery while optimizing training outcomes. Moreover, it requires an awareness of how your body responds to all stress and factors such as sleep, nutrition, family, work, and life. 

Readiness

Before exercising, ask yourself how you feel on a scale of 1 to 10, where 10 means you're feeling fresh, and 1 means you're sore and tired and would like to go back to bed. If you're seeing 4-6s regularly, it's time to adjust the variables down. If you're seeing a lot of 8s and 9s, it might be time to turn up the dials. 

Whether starting a strength training program for the first time or returning after time off, my number one recommendation is to start slower than you think you should. You can always add more weight, reps, complexity, and another training session into the week. Doing too much too soon increases the risk of overtraining, burnout, and injury. 

Following The Herd

Blind adherence to generic training programming can send you crashing and burning into a wall. I'm not exempt from the lure of "cool things I wanna try." A couple of years ago, I saw kettlebell flow on Instagram; I jumped into it without proper preparation and paid the price of a sore shoulder. 

Just because someone has a great physique and speaks with conviction doesn't mean they know what they're talking about. That said, not all influencers are shitweasels. Be curious. Message them if something looks cool and you have questions. They should be able to answer a question or two without trying to sell you something.

The Right Dose Can Be a Moving Target

• Adaptation: Your body quickly adapts to the stresses placed upon it. What challenges you today might not provide the same stimulus in a few weeks or months as your strength and endurance improve.
• Recovery: Your ability to recover from exercise is influenced by factors like age, nutrition, sleep, and overall health. As these factors fluctuate, so does the ideal training load. What seemed like the right dose last week may be too much today.
• Goals and Progress: Goals can change as you progress in your fitness journey. Transitioning from general fitness to specific strength or performance goals requires adjustments in your training program.
• Life Circumstances: Changes in work schedule, stress levels, sleep patterns, and other life circumstances can affect your ability to handle certain volumes or intensities of training.

Recognizing the right dose can be a moving target is important. So is checking in with yourself. Like a pilot checking the gauges before takeoff, we do the same. If something doesn't feel right, make a change. Find the balance that challenges you enough to stimulate improvement without causing injury or excessive fatigue. Regularly evaluating and adjusting the training variables ensures that the program remains effective, safe, and aligned with your goals, abilities, new skills, and life circumstances.

PS. The story you think it takes may be the thing that's held you back from succeeding in the past. Let's connect on a complimentary call and discuss how you can integrate strength training into your life. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]