Here are a few tips I’ve assembled to use with resistance AKA strength training from FAQ’s.

How many reps should I do?

The real answer, there is no magic number. As a rule and to help keep track of your reps, when you reach the top end of your range, (15-20 for toning, 8-12 for power and bulk) and need more resistance, add another set. You may want to do 2 sets of a reduced number and then work both sets up to the top of the range. Then, add in a third set to progress. When you log a number of reps, it helps you know when to progress - add reps or in another way to progress, increase the weight.

To start, here’s my suggestions:

·       10-15 reps of each exercise with 1-3# free weights = beginner. Work up to 3 sets, then increase the weight or add another exercise to work the muscle in a slightly different way, such as a rotation of the palm.

·       5-8# To fatigue (or 2-3 sets of 15-20) = moderate. Work up to 3 sets of 15-20 reps

·       3 sets 15-20 reps, 9#s + = advanced. Work up to 3 sets of 15-20 reps

You should feel soreness the next day or 2, if you do not, increase the weight or the reps to feel/see progress. Soreness will decrease once your body has accommodated to the new stress put on it. Drink plenty of water and eat a complex carb and protein post a workout to give it the building blocks for repair. Stretching can also help, dynamic or moving stretches to warm up, and static stretches for cool down. Putting stress on the muscles is the only was to make the leaner and stronger, they are literally torn up and then heal and rebuild.

NOTE: You will max out on a weight for your joints and body type. Exercises must be done in excellent form, do not sacrifice form to up a weight and do the exercise poorly. If you need more to get muscle soreness again, you can add a new twist like changing the count. Instead of 1,2 to initiate the movement, slow the count down. To return to the starting position change from a 1,2,3,4 slow it down to a 6 count. Gravity will give you that extra boost when adding in the longer holds. Super slow is not a beginner way to do an exercise program.

If you are using body weight and gravity as resistance, do reps to fatigue (this might be 30-50 for an arm exercise like a triceps extension or 3-5 for a full body exercise like a push up). Using lots of reps and gravity/body weight, this is also a great way to work on endurance. Another example is if you have arthritis, holding a weight can be difficult or contraindicated. Carpel tunnel that has not been surgically corrected would be another example where using grip to hold a weight can aggravate symptoms and harm joints. (carpel tunnel or arthritis for example)

Repetitions should always be in the best form, once you start to lose form and want to cheat just to hit a number, STOP.  Also take caution with momentum I continually see people race through the count and start swinging a weight that is too heavy just to get it over with. It’s better to do 7 reps than a poor quality 8 or 10.  Indicate this on your tracking sheet and bump up reps one at a time using your best form. The numbers are a guide – not a scientific best practice.

You may have a day where you are tired and cannot increase anything, you may need to simply show up and do one set of each to maintain the habit. It’s not always about progressing and doing more. Sometimes you will need to stay at a certain level of reps for weeks and not progress, that’s okay too. Listen to your body.

If workouts get “easy” it’s either time to progress or time to change the workout focus. You should vary what you do to avoid boredom and wear and tear on the body. If you water walk and use toys in the pool for strengthening in the summer, maybe do laps in the fall and winter and machines. You can still do activities you love, but change them up. Switch from tubes and bands, to free weights, or machines.

What is the best home equipment to purchase?

• A resistance tube or band (a tube or flat band with handles helps reduce wrist and finger strain) or a pack of 3 strengths.

• A set or 2 of free weights.

• A physioball (these are based on your height, they are not one size fits all.)

  Make it inviting!

When you are working out at home, have a designated spot that is inviting to do visit. Let the spot be your cue to be active in some way. Make a spot with a towel, hair ties, water bottle, tracking sheets or exercises. Basically anything that will make your space inviting and handy.

Oh, I almost forgot the most important part, bring an amazing attitude - show up each day, even if you cannot finish the workout! Showing up builds the habit. Sometimes you just don’t have time for it all, but don’d skip. Plan rest days for the week or a few days ahead if your schedule changes frequently.

What sort of goal should I set?

The first time you try a new exercise, start with a low weight, and if you can do greater than 20 reps, use a heavier weight or do more reps of the same exercise by adding a second set.

Doing more reps with the same weight can also be joint friendly, you will max out on a weight you can lift with excellent form.

A few other reasons to add more reps versus weight:

If your goal is to lean up and get more endurance and strength. 

If you have joint issues, do more reps instead of increasing weight. (this is like a LISS workout, blog post September 18th, 2023)

What if I want more bulk or muscle definition?

If you want to have more muscle bulk, increase the weight, and do sets of 8-12.  You will also gain more power and strength with this type of workout. You will also need to change your diet, what you eat is a huge building block for muscle and fat loss. You will need to create a calorie deficit, burning more than you put in. You also need to eat a balanced diet with whole foods, avoiding boxes, processed and fast foods.

If you want a lean and toned look, don’t use weights, and do exercises to fatigue.  This will take you longer as your reps will be 30-50 of each exercise.  Once you master large sets, do 2 sets. The same rules apply for your diet. Great muscle tone starts in the kitchen, not the workout.

If you are using a resistance band or tube:

Use a heavier tube/band - typically the diameter is thicker for a heavier tube, but manufactures do not have standardized colors, so you need to look at the packaging for the resistance levels.

The above flat bands have the resistance levels stamped on them. There are also supplies that label the colors of the band on the box to a certain resistance.

Other ways to use the same tube:

Shorten the length of the tube, if you are standing on it, shorten the tube by pulling more between you feet.

If you are using both arms, and the tube is under your feet, move to one arm at a time and shorten the length of the tube. If you are holding the tube in your hands, gather up more between the hands.

You can also hold the tube behind the handles to get more resistance.

This pic shows my hubby standing on a tube with his feet close, to increase the resistance, move more between the feet - like in this standing biceps curl example, or make the feet wider if the exercise allows and you maintain excellent form.

When using your hands/arms, put more band between the hands

Remember goals are set for something to strive towards and document progress with.  Ideally you are working on building behaviors and adding cues to make healthy habits happen over time. 

Practice makes PERMANENT, not perfect. 

If you miss a day that is scheduled, brush it off and get back at it.  This is not an all or none habit.  Our behaviors long term determine our lifestyle, not a day here and there missed.

How can I keep motivated?

Use I am statements and/or affirmations that support your values and beliefs to keep yourself motivated.  For example.  I am an active person.  When you say that, you train your brain, and you will start doing the behaviors like an active person. You will need to start by filtering your thoughts: when you want to sit on the couch and veg - ask yourself, would an active person do this? Yes they would, but after their workout and not for as long a time.   Speak this life to your brain!

Set your goals to be 90% doable or certain you can complete the task. You will grow new pathways based on what you feed your brain – focus on the success and small wins and FEEL what it feels like to succeed. Once your brain feels like it will succeed, you will not have to use as much energy to over-ride other things that try to steal your attention. You will want the feeling when you have completed the workout. And the results from the workout will keep you motivated to look and feel good and healthy.

Replace “I can’t” with I can. Speak positive thoughts to yourself. Like Henry Ford once said, “Whether you think you can, or you think you can’t, you’re right.

I hope these tips have helped you with your resistance training workouts!