Program Design

Resistance Training

Designing a safe and effective resistance training program is a multifaceted process in which we must consider and manipulate specific training variables to achieve specific goals. Many personal trainers consider the resistance training program separate from the aerobic exercise or sprint interval program, but it is important to consider all elements when constructing the resistance training program. The best approach begins with an initial consultation to determine the clients goals, evaluate the clients health or medical history, and perform a fitness assessment. At this time, the personal trainer can find out the client experience with resistance training and perform a cursory evaluation of his or her technical capabilities. The information gathered will help the personal trainer develop the overall training program, which we will include factors such as how often the client will train, types of exercises selected, training loads, repetition and sets games, order of exercises, and rest intervals.

The selection of exercises to be incorporated into a clients training program is influenced by the principle of specificity, the equipment available, the clients resistance training experience, the amount of time the client dedicates to training, and personal client preference. Once the personal trainer considers these issues, he or she can select exercises that maximize the training adaptations and increase the chances of achieving the client specific training goals while maintaining motivation to exercise.

Designing a resistance training program requires us to understand the concepts of specificity of training, overload, variation, progression, and sequencing. Many training factors can be altered to optimize outcomes, such as the exercises selected, frequency of training, overload, volume, intensity, rest interval, and sequence. Once the program is established, the personal trainer must vary and advance the plan to continue to help patients achieve their training goals in accordance with individual lifestyle-related factors