Build a Smarter Workout

How smart is your workout?

Theres a difference between an "ok" workout when we “wing it”, versus a GREAT workout, when we’re feeling fantastic, like being on top of a mountain, energized, blissful. The difference could mean getting bored of working out and quitting, or enjoying exercise for the rest of our lives. ​If workouts have no structure, or planning, they could be better.

These strategies trainers commonly use apply differently to each person, depending on their specific fitness level, goals, and abilities, so as always, consult your doctor first to see what's right for you. So let's dive right in!

Workout Smarter Strategy 1: Planning Reps

A rep is one complete movement of a particular exercise. Everyone’s heard of the classic “3 sets of 10” reps. But we’re going to do it better.

In order to to get the most from each rep, it’s important to challenge the muscles, not just count them. The purpose is to FEEL the effort, so that no matter how many reps are performed, it feels challenging. When the reps are challenging, the body has a reason to change and adapt. How many reps is best?

• Muscular endurance and stabilization is most efficiently achieved by performing 12 to 20 repetitions at 50 to 70% of the one-repetition maximum (1RM).
  

• Hypertrophy (muscle growth) is most efficiently achieved using 6 to 12 repetitions at 75 to 85% of the 1RM.
  

• For maximal strength, the repetition range is 1 to 5 at 85 to 100% of the 1RM.
  

• For Power adaptations, 1 to 10 repetitions at 30 to 45% of 1RM, or approximately 10% of body weight.
  

*One-Rep Maximum means the maximal weight an individual can lift only once with correct form.

Workout Smarter Strategy 2: Planning Sets

A set is a group of consecutive repetitions (sets), and there’s an inverse relationship between reps, sets, and intensity. In other words, if someone is able to do a lot of reps with less intensity (lighter weights), they can probably do less sets. On the other hand, if someone is lifting more weight (more intensity) and can do only a few reps, they will likely do more sets.

How many sets is best?

• Muscular endurance and stabilization is best achieved with 1 to 3 sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.
  

• Hypertrophy (muscle size gain) is best achieved by 3 to 5 sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.
  

• For maximal strength, 4 to 6 sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM.
  

• For power adaptations, 3 to 6 sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approximately 10% of body weight (if using medicine balls).
  

Workout Smarter Strategy 3: Planning Tempo Tempo is the one of the most overlooked yet effective training variables that can lead to much faster results. Why? Just like reps and sets, tempo is another ingredient for improved endurance, hypertrophy, maximal strength, or power (therefore changing our bodies and improving our physical and mental health). For example, a slow (4/2/1) tempo on a squat looks like this: 4 seconds down, 2 second hold at the bottom, 1 second up back to starting position.

Whats the best tempo?

• For muscular endurance and stabilization, a slow repetition tempo (4/2/1).
  

• Hypertrophy is most efficiently achieved with a moderate tempo 2/0/2). One example of a moderate tempo would be a 2-second lifting hands up into a biceps curl, 0-second hold, then 2-seconds letting hands back down.
  

• Maximal strength gains are achieved with a fast or explosive tempo that can be safely controlled. (The actual speed of the movement may actually be slow, but the exerciser is putting forth the effort to make it fast).

• For Power, a fast or explosive tempo that can be safely controlled.

​Workout Strategy 4: Planning Intensity

Training intensity is defined as an individuals level of effort compared to their maximal effort. Based on someone unique goals, planned reps, and planned sets, intensity can then be determined.

How much Intensity/weight/effort is best?

• For muscular endurance and stabilization, a training intensity of 50 to 70% of 1RM.
  

• For hypertrophy, 75 to 85% of 1RM.
  

• Maximal strength adaptations is best achieved with 85 to 100% of 1RM.
  

• Power (high-velocity) adaptations are attained with 30 to 45% of 1RM when using classic weight training, or around 10% of body weight with medicine balls.

*Other factors that effect training intensity include unstable environments, rest time, and tempo, and more. In summary, intensity is more than a function of just weight or resistance.

Workouts Smarter Strategy 5: Planning Rest Intervals

Rest Invterval is defined as the time it takes to recuperate between sets and exercises, and has a strong effect on the entire workout program. In regular terms, that means we need enough energy before we can do the next exercise right.

How long to rest after each set or exercise is best?

• ​Muscular endurance and stabilization is best achieved with relatively short rest periods; generally 0–90 seconds. However, the current work capacity/fitness level of the individual may require longer rest periods
  

• Hypertrophy (muscle size gain) is most efficiently achieved with relatively short rests periods typically from 0–60 seconds. However, other factors such as current fitness level of the individual may require longer rest periods.
  

• Maximal strength is best achieved with relatively long rest periods, usually 3–5 minutes, depending on fitness level and intensity of the exercise.
  

• Power adaptations also require relatively longer rest periods, in general 3–5 minutes, depending on current fitness level.
  

Workout Smarter Strategy 6: Planning buddy time ​Working out alone takes much more discipline and effort than having somewhere there to be with you every step of the way. This is true even for fit pros like me and casual gymgoers alike.

Call up your buddy for that next sweat session - its fun to see what they've planned for their workout. Either way, if you're like me, you might push yourself a little harder and have a laugh with someone there.

Or, if you want a workout buddy who can get you results quickly and safely, call or email me anytime and we'll connect and workout online, around your schedule, from the comfort of your living room. I'm here to help!

Reference: Clark, A., Lucett, S., 2012, NASM Essentials of Personal Fitness Training: Fourth Edition Revised, Lippincott Williams & Wilkins, Baltimore, MD