Resistance Training

Resistance training also known as weight or strength training is a great way to get fit in addition
to a healthy diet following the Canadian Food Guide. Resistance training is a very broad type of
exercise; training can help to develop skills in a specific sport, lose weight, gain muscle,
maintain bone density and generally improve overall fitness. Studies have even shown that
students who are more physically active perform better in school!
Key Terms to know for a better understanding of resistance training:
Muscular strength - maximum amount of force that a muscle can exert against some
form of resistance in a single effort
Muscular endurance the amount of force a muscle can repeatedly exert against some
form of resistance
Power speed x force, an amount of force produced as fast as possible; explosive
movements
Hypertrophy the gain of muscle mass by increasing the size of the muscle fibers
Repetitions the number of times you perform an exercise (eg 10 squats)
Sets - the number of set repetitions performed (eg 10 squats done 3 times with a resting
interval in between each set of 10)
Load weight
Volume load x reps x sets. Can be increased by increasing any aspect of the equation
to change the intensity of an exercise
Concentric the muscle shortening phase of a movement, the muscle is producing
enough tension to overcome the load that is being lifted (eg upward phase of a bicep curl)
Isometric muscle length stays the same, the muscle produces enough tension needed to
sustain the load (eg wall sit)
Eccentric - the muscle is lengthening, the force produced by the load exceeds tension
produced by the muscle (eg downward phase of a bicep curl)
Muscle groups: back, chest, arms (biceps, triceps), legs (hamstrings, quads, calves), core,
shoulders

The Principles of Training govern all aspects of exercise be it resistance weight training or
aerobic cardiovascular training. A principle based program will never steer you wrong. Below is
a table summarizing the principles of training.
Principle

Description

Overload

System must be stressed beyond normal in order to adapt. Over time, this
requires progression.

Progression

As the body adapts, the stress provided must progress to ensure adequate
overload. Can be achieved via increasing reps, load, or sets depending on training
goals. Load increases: the 2 for 2 rule, meaning if you get beyond 2 reps of the
set goal reps for that session in the next 2 workouts, weight should be increased
Specificity
Adaptations are specific to the type of stress applied. For example, stressing the
biceps is not going to have any effect on hamstring adaptations
Recovery
In order for adaptations to occur, a recovery period from training must be part of
any training program
Reversibility Adaptations will reverse if the training stimulus is removed for too long
Diminishing
Gains

Adaptations have a genetic limit, the closer one is to that limit, the slower the
adaptations

Variety

Training stimulus needs to be varied to ensure continued adaptations and help to

overcome diminishing gains. The type and complexity of the exercises can be
varied as well as the load, reps and sets for that day (eg. Light days vs heavy
days)
Individuality Genetics determines trainability

When a stress like resistance or aerobic training is applied to the body, a number of things
happen to cope with this stress:
1. Alarm: Immediately the body senses this stress and wants to react.
2. Resistance: By adapting to the stress that is being applied, the body can build resistance
to cope with the same stress again later on. This is the reason we adapt and gain muscle
mass with resistance training.
3. Exhaustion: Applying high amounts of stress can lead to greater gains; however, over
stressing the bodys system can potentially result in over-training. Performance may
begin to decrease and no strength, power or hypertrophy gains will occur.
By ensuring there is a recovery period in ones training program, the exhaustive stage of stress
can be avoided. This theory is not only applied to training but all stresses in life.

A great training program includes:

a warm-up
well-structured exercises dependent on goals
a cool-down.

A warm up can last up to 10 minutes and the purpose is to prep the body for movement. For
resistance training specifically light repetitions may be performed or dynamic stretching that
incorporates the whole body. Dynamic stretches simply mean that you move when you stretch as
opposed to typical static stretching where you hold a pose for 10-15 seconds. Dynamic stretches
activate the muscles and should take the body through its full range of motion while promoting
circulation. Static stretching should not be performed during the warm-up phase of a program
because it relaxes the bodys nervous system; but instead at the end of a workout during the cool
down phase in combination with light aerobic activity to return the body back to normal
temperature.
The FITT principle can be used to help plan what type of training will be performed
F-requency: How often will you train a week?
I-ntensity: Low, medium or high intensity
T-ime: How long per session?
T-ype: Aerobic (treadmill, outdoors, elliptical?) Resistance (free-weights, machines?)
General Guidelines to Resistance Training Frequency
Resistance Training Status
Recommended # of sessions per week
Novice or Beginner
2-3
Intermediate
3 (if using total body program*)
4 (if using a split program*)
Advanced
4-6

Full/Total body program all muscles are trained during each session
Sample Full-Body Program
Monday
Legs
Squats 1x10
Stiff Leg Deads
2x10
Chest
Incline Bench
2x10
Dips 1x10
Back
Chins 2x10
Rows 2x10
Traps
Shrugs 1x10
Shoulder
Shoulder Press
1x10
Lateral Raise
1x10
Deltoids 1x10
Biceps
Dumbbell Curls
2x10
Triceps
Tricep
Extensions
2x10
Calves
Calf Raises
2x10
Abs
Plank 45sec
Stability Ball
Roll-Out 2x10

Tuesday
OFF

OFF

OFF

OFF
OFF

OFF

OFF

Wednesday
Legs
Squats 1x10
Stiff Leg Deads
2x10
Chest
Incline Bench
2x10
Dips 1x10
Back
Chins 2x10
Rows 2x10
Traps
Shrugs 1x10
Shoulder
Shoulder Press
1x10
Lateral Raise
1x10
Deltoids 1x10
Biceps
Dumbbell Curls
2x10
Triceps
Tricep Extensions
2x10

OFF

Calves
Calf Raises 2x10

OFF

Abs
Plank 45sec
Stability Ball
Roll-Out 2x10

Thursday Friday
OFF
Legs
Squats 1x10
Stiff Leg Deads
2x10
OFF
Chest
Incline Bench
2x10
Dips 1x10
OFF
Back
Chins 2x10
Rows 2x10
OFF
Traps
Shrugs 1x10
OFF
Shoulder
Shoulder Press
1x10
Lateral Raise
1x10
Deltoids 1x10
OFF
Biceps
Dumbbell Curls
2x10
OFF
Triceps
Tricep
Extensions
2x10
OFF
Calves
Calf Raises
2x10
OFF
Abs
Plank 45sec
Stability Ball
Roll-Out 2x10

TOTAL SETS
Legs = 9

Chest = 9

Back = 12

Traps = 3
Shoulder = 9

Biceps = 6

Triceps = 6

Calves = 6

Abs = 9

Split-body program specific muscles are trained on specific days (eg leg day or back and
bicep day)
Sample Split Program
Monday
Chest
Incline bench
3x6-8
Dips 3x6-8
Pec Deck 3x10
Shoulder
Shoulder Press
3x6-8
Lateral Raise
3x8-10
Deltoids 3x6-8
Triceps
Push Downs
3x6-8
Tri Extensions
3x6-8

Tuesday
OFF

Wednesday
Back
Chins 4x6-8
Rows 4x6-8

OFF

Biceps
Dumbbell Curls
2x6-8
Preachers 2x6-8

OFF

Abs
Stability Ball
Roll-Out
4x12-15

Strength

Allows for high

volume/training
stress per muscle,
per session
allowing for
possibility of
greater
adaptations
Full Limits the
Body amount of
volume/training
stress per muscle,
per session,
avoiding
overtraining and
intense muscle
fatigue
Split

Thursday Friday
OFF
Legs
Squats 3x6-8
Leg Press 3x6-8
Stiff Leg Deads
3x10
OFF
Traps
Shrugs 4x6-8

OFF

TOTAL SETS
Chest = 9
Legs = 9
Back = 8

Shoulder = 6
Traps = 3
Biceps = 4

Triceps = 6
Calves
Calf Raise 6x10- Abs = 4
12
Calves = 6

Weakness

Why it matters?

Muscle groups
are trained
infrequently
(usually 1x per
wk)

A higher volume/training
stress is a greater
stimulation for adaptation
than a lower volume.
Multiple exercises can be
used to train the muscle
from various angles

Muscle groups
are trained with
high frequency
(usually 3 x per
wk)

The training stimulus

initiates adaptation. High
frequency training results
in constant stimulus for
adaptations

Approximate # of
total sets per
muscle group
HIGH volume:
9-15 sets per large
muscle groups
4-6 sets per small
muscle groups

LOW volume:
4 sets per large
muscle groups
2 sets per small
muscle groups

Human Kinetics

Whether it is hypertrophy, strength, endurance or power, there are specific repetitions that can be
performed to maximize the gains in each aspect of training. This being said, it is still possible to
train one aspect while developing another. Just because one performs 15 repetitions in a set does
not mean they are solely improving their muscular endurance, this is just the main focus; other
traits are improving as well.
After determining the type of program (split or full) to use and the focus of the program
(hypertrophy, strength, endurance, power) we need to determine the exercises to use. Although
an exercise order would induce adaptations it is important to follow some form to ensure the best
results. The following represents the hierarchy for how exercises should be ordered in a
resistance training session:
1.
2.
3.
4.

Power exercises
Multi-joint/large muscle groups
Isolation/assistance exercises (sport specific movements)
Core musculature

In addition, these are methods in which to order the exercises within the hierarchy
Method

Description

Grouping by muscle

Exercises are ordered according to muscle group (big to

small)
Alternate performing an upper body exercise with a lower
body exercise
Alternate performing an exercise that involves pushing with
an exercise that involves pulling (eg shoulder press and lat
pull down or chest press and dumbbell row)
Alternate performing an exercise, then immediately perform
an exercise for the antagonist (eg chest then back or bicep
then tricep)
Perform 2 sets in a row for the same muscle group *for
advanced

Alternating upper body and

lower body
Alternating push/press and pull

Supersets

Compound sets

The exercise portion is very important

and the main focus of a program, but
the rest interval between exercises can
be just as important as is often
overlooked. The rest interval depends
on the load being lifted, essentially
what aspect of fitness being focused on
and the overall metabolic stress of the
workout (feeling out of breath, HR
elevation). The rest intervals are merely
guidelines, if feeling tired and need
more than the allotted time, take it.
Human Kinetics

After a Work-Out: DOMS Delayed Onset Muscle Soreness

What is it? When muscles are stressed from training, micro tears occur in the muscles
connective tissues. The body starts to repair these tears and as a result inflammation sets in.
What causes it? As previously mentioned, the bodys inflammatory response causes DOMS.
Any new exercises/movements or increases in load/intensity. It has also been shown that
eccentrically focused movements can lead to greater amounts of DOMS.
Cure? DOMS typically peaks 24-48 hours post exercise and can last up to 72 hours depending
on the intensity of the exercise. There is no actual cure for DOMS, but steps can be taken to
avoid and reduce the pain:

Avoid icing the muscles and taking anti-inflammatories like Advil; yes this reduces the
inflammation, but the inflammation is what is needed to repair the micro tears!
Take an Epsom salt bath
Stay well hydrated
Stretch before (dynamic) and after (dynamic/static)

SUMMARY
The following are aspects that a good resistance training program should have:
1.
2.
3.
4.
5.
6.

Training frequency (RECALL FITT model)

# of sets per muscle group
# of reps per set
Weight/load
Exercises (in order)
Rest intervals

Safety: There are certain times during a resistance training program that requires a spotter. A
spotter is someone that makes sure you are able to perform the exercise safely without harming
yourself or others around you. They can also act to encourage and motivate you! Spotters should
be used when:

A new exercise is being performed

New weight is being added
The load is being lifted over-head (shoulder press, snatch)
The load is being lifted over the face (bench press, dumbbell chest press)
The load is on the upper back/shoulders or on the front of the shoulders (front squat, back
squat, low back squat, power clean)

Breathing: Take care to always breathe while performing resistance training exercises to avoid
dizziness and injury. Inhale on the concentric phase of a movement usually the hardest part;
and exhale on the eccentric phase.
Barriers to Exercise: It is one thing to make a program on paper, but to actually follow through
and exercise is very hard for some people, especially in the beginning. The top barriers to being
physically active are:

Do not have enough time to exercise

Find it inconvenient to exercise
Lack self-motivation
Find exercise boring and unenjoyable
Lack confidence in their ability to be physically active (low self-efficacy)
Fear being injured or have been injured recently
Lack self-management skills, such as the ability to set personal goals, monitor progress,
or reward progress toward such goals
Lack encouragement, support, or companionship from family and friends
Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths
convenient to their homes or offices

References
Coburn, J., & Malek, M. (2012). NSCA's essentials of personal training (2nd ed.). Champaign,
IL: Human Kinetics.
Heyward, V. (2010). Advanced fitness assessment & exercise prescription (6th ed.). Champaign,
IL: Human Kinetics.

GRADE 11
FITNESS PROJECT
Taking the knowledge you have learned about making a resistance training program, create one for
yourself. Follow the guidelines, making sure the program is realistic to your own level of fitness.
Start with a history of your own physical fitness and include any injuries or medical issues that would
cause the program and its exercises to be altered. Justify, the program set-up using your fitness level.
Set 2 SMART (specific, manageable, attainable, realistic and timely) goals and explain in a
paragraph for each goal on how the program design you chose will help you attain that goal. Be sure
to include specific barriers that would stop you from following your program, as well as how to
overcome these potential barriers.
RUBRIC
Physical Activity
History
( /4)

Program ( /12)
Exercise Order
& Relevance

Rationale

Aspects of a
Program

Incomplete
history, no
examples

Very brief
history, very few
examples of
specific activity

No structure,
exercise order
makes no sense,
no hierarchy or
method used

Exercise order has Exercises are

little structure
relevant to goals,
some form of
hierarchy
followed

No rationale
stated for
exercises &
program selected
Little to no
aspects of a
program are
included

Some explanation
for the program
and some
exercises
Few aspects of a
good program are
present

Some potential
barriers with
general
approaches on
how to overcome
some of them
Additional marks for grammar and organization ( /2)
1-2 SMART
SMART Goals 1 SMART goal
made, not very
goals that are
( /4)
realistic to
somewhat
achieve
realistic
Barriers of
Fitness
( /4)

Few possible
barriers w/ no
explanation on
how to overcome
them

Complete history
with some
examples and any
medical issues
touched on

Program and
exercise selection
explained
Some aspects of
the program
included

4
Complete &
thorough history of
physical activity w/
specific examples of
activity, any medical
issues detailed
Exercises chosen
make sense & are
relevant to goals.
Follow the hierarchy
and one method
clearly used.
Clear and concise
explanation for the
program selected and
its exercises
All aspects of the
program clearly
stated and included

Barriers listed
with how to
overcome them

All possible barriers

talked about with
very specific jumps
over these barriers
explained

2 SMART goals
made

2 or more SMART
goals made,
elaborated on and
very realistic