Progression Models in Resistance Training for Healthy Adults

Nicholas A. Ratamess, Ph.D.; Brent A. Alvar, Ph.D.; Tammy K. Evetoch, Ph.D., FACSM; Terry J. Housh, Ph.D., FACSM (Chair); W. Ben Kibler, M.D., FACSM; William J. Kraemer, Ph.D., FACSM; N. Travis Triplett, Ph.D.

Disclosures

March 01, 2010

Conclusion

Progression in RT is dependent upon the development of appropriate and specific training goals and should be an "individualized" process using appropriate equipment, program design, and exercise techniques needed for the safe and effective implementation of a program. Trained and competent strength and conditioning specialists should be involved with this process to optimize the safety and design of a training program. Although examples and guidelines can be presented, ultimately the good judgment, experience, and educational training of the exercise professional involved with this process will dictate the amount of training success. Nevertheless, many exercise prescription options are available in the progression of RT to attain goals related to health, fitness, and physical performance.

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Table 1. National Heart, Lung, and Blood Institute (NHLBI; 194) evidence categories.
Category	Source of Evidence	Definition
A	Randomized control trials (RCT; rich body of data)	Evidence is from well-designed RCT that provide a consistent pattern of findings in the population for which the recommendation is made. Requires substantial number of studies involving substantial number of participants.
B	RCT (limited body of data)	Evidence is from intervention studies that include only a limited number of RCT, post hoc or subgroup analysis of RCT, or meta-analysis of RCT. Pertains when few randomized trials exist, they are small, and the results are somewhat inconsistent or were from a nonspecific population.
C	Nonrandomized trials, observational studies	Evidence is from outcomes of uncontrolled trials or observations.
D	Panel consensus judgment	Expert judgment is based on panel's synthesis of evidence from experimental research or the consensus of panel members based on clinical experience or knowledge that does not meet the above-listed criteria.

Table 2. Summary of progressive resistance training recommendations.
Evidence Statement	Grade
Strength training
CON, ECC, and ISOM actions be included for novice, intermediate, and advanced training.	A
Training with loads ~60-70% of 1 RM for 8-12 repetitions for novice to intermediate individuals and cycling loads of 80-100% of 1 RM for advanced individuals.	A
When training at a specific RM load, it is recommended that a 2-10% increase in load be applied when the individual can perform the current workload for 1-2 repetitions over the desired number on two consecutive training sessions.	B
It is recommended that 1-3 sets per exercise be used by novice individuals.	A
Multiple-set programs (with systematic variation of volume and intensity) are recommended for progression to intermediate and advanced training.	A
Unilateral and bilateral single- and multiple-joint exercises should be included with emphasis on multiple-joint exercises for maximizing strength in novice, intermediate, and advanced individuals.	A
Free-weight and machine exercises should be included for novice to intermediate training.	A
For advanced strength training, it is recommended that emphasis be placed on free-weight exercises with machine exercises used to compliment program needs.	C
Recommendations for sequencing exercises for novice, intermediate, and advanced strength training include large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher-intensity exercises before lower-intensity exercises, or rotation of upper and lower body or opposing exercises.	C
It is recommended that rest periods of at least 2-3 min be used for core exercises using heavier loads for novice, intermediate, and advanced training. For assistance exercises, a shorter rest period length of 1-2 min may suffice.	B C
For untrained individuals, it is recommended that slow and moderate CON velocities be used.	A
For intermediate training, it is recommended that moderate CON velocity be used.	A
For advanced training, the inclusion of a continuum of velocities from unintentionally slow to fast CON velocities is recommended and should correspond to the intensity.	C
It is recommended that novice individuals train the entire body 2-3 d·wk⁻¹.	A
It is recommended that for progression to intermediate training, a frequency of 3-4 d·wk⁻¹ be used (based on how many muscle groups are trained per workout).	B
It is recommended that advanced lifters train 4-6 d·wk⁻¹.	C
Muscle hypertrophy
It is recommended that CON, ECC, and ISOM muscle actions be included.	A
For novice and intermediate training, it is recommended that moderate loading be used (70-85% of 1 RM) for 8-12 repetitions per set for 1-3 sets per exercise.	A
For advanced training, it is recommended that a loading range of 70-100% of 1 RM be used for 1-12 repetitions per set for 3-6 sets per exercise in a periodized manner such that the majority of training is devoted to 6-12 RM and less training devoted to 1-6 RM loading.	A
It is recommended that single- and multiple-joint free-weight and machine exercises be included in novice, intermediate, and advanced individuals.	A
For exercise sequencing, an order similar to strength training is recommended.	C
It is recommended that 1- to 2-min rest periods be used in novice and intermediate training; for advanced training, length of rest period should correspond to the goals of each exercise such that 2- to 3-min rest periods may be used with heavy loading for core exercises and 1-2 min may be used for other exercises of moderate to moderately high intensity.	C
It is recommended that slow to moderate velocities be used by novice- and intermediate-trained individuals; for advanced training, it is recommended that slow, moderate, and fast repetition velocities be used depending on the load, repetition number, and goals of the particular exercise.	C
It is recommended that a frequency of 2-3 d·wk⁻¹ be used for novice training.	A
For intermediate training, the recommendation is similar for total-body workouts or 4 d·wk⁻¹ when using an upper/lower body split routine.	B
For advanced training, a frequency of 4-6 d·wk⁻¹ is recommended.	C
Muscle power
The use of predominately multiple-joint exercises performed with sequencing guidelines similar to strength training is recommended for novice, intermediate, and advanced power training.	B
It is recommended that concurrent to a typical strength training program, a power component is incorporated consisting of 1-3 sets per exercise using light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) for 3-6 repetitions not to failure.	A
Various loading strategies are recommended for advanced training. Heavy loading (85-100% of 1 RM) is necessary for increasing force and light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) performed at an explosive velocity is necessary for increasing fast force production. A multiple-set (3-6 sets) power program be integrated into a strength training program consisting of 1-6 repetitions in a periodized manner is recommended.	B A
Rest periods of at least 2-3 min between sets for core exercises are recommended when intensity is high. For assistance exercises and those of less intensity, a shorter rest interval (1-2 min) is recommended.	D A
The recommended frequency for novice power training is similar to strength training (2-3 d·wk⁻¹).	C
For intermediate power training, it is recommended that either a total-body or upper/lower-body split workout be used for a frequency of 3-4 d·wk⁻¹. For advanced power training, a frequency of 4-5 d·wk⁻¹ is recommended using predominantly total-body or upper/lower-body split workouts.	C
Local muscular endurance
It is recommended that unilateral and bilateral multiple- and single-joint exercises be included using various sequencing combinations for novice, intermediate, and advanced local muscular endurance training.	A
For novice and intermediate training, it is recommended that relatively light loads be used (10-15 repetitions) with moderate to high volume.	A
For advanced training, it is recommended that various loading strategies be used for multiple sets per exercise (10-25 repetitions or more) in a periodized manner leading to a higher overall volume using lighter intensities.	C
It is recommended that short rest periods be used for muscular endurance training, e.g., 1-2 min for high-repetition sets (15-20 repetitions or more), less than 1 minute for moderate (10-15 repetitions) sets. For circuit weight training, it is recommended that rest periods correspond to the time needed to get from one exercise station to another.	C
Low frequency (2-3 d·wk⁻¹) is effective in novice individuals when training the entire body.	A
For intermediate training, 3 d·wk⁻¹ is recommended for total-body workouts and 4 d·wk⁻¹ is recommended for upper/lower body split routine workouts.	C
For advanced training, a higher frequency may be used (4-6 d·wk⁻¹) if muscle group split routines are used.	C
It is recommended that intentionally slow velocities be used when a moderate number of repetitions (10-15) are used.	B
If performing a large number of repetitions (15-25 or more), then moderate to faster velocities are recommended.	B
Motor performance
It is recommended that multiple-joint exercises be performed using a combination of heavy and light to moderate loading (using fast repetition velocity) with moderate to high volume in periodized fashion 4-6 d·wk⁻¹ for maximal progression in vertical jumping ability. The inclusion of plyometric training (explosive form of exercise involving various jumps) in combination with resistance training is recommended.	B
It is recommended that the combination of heavy resistance and ballistic resistance exercise (along with sprint and plyometric training) be included for progression in sprinting ability.	B
Older adults
For further improvements in strength and hypertrophy in older adults, the use of both multiple- and single-joint exercises (free weights and machines) with slow-to-moderate lifting velocity, for 1-3 sets per exercise with 60-80% of 1 RM for 8-12 repetitions with 1-3 min of rest in between sets for 2-3 d·wk⁻¹ is recommended.	A
Increasing power in healthy older adults include: 1) training to improve muscular strength, and 2) the performance of both single- and multiple-joint exercises for 1-3 sets per exercise using light to moderate loading (30-60% of 1 RM) for 6-10 repetitions with high repetition velocity.	B
Similar recommendations may apply to older adults as young adults, e.g., low to moderate loads performed for moderate to high repetitions (10-15 or more) for enhancing muscular endurance.	B

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