Resistance Training 101

Strength training is for everyone and adaptable to everyone.  Whether the goal is to build a physique like a Greek statue, dunk a basketball, or just be less winded going up and down

the stairs in your home, the physiological and psychological benefits of resistance training should be the backbone of your process. It’s easy to get lost in the weeds of endless online programs, all claiming to be the best and all conveniently on sale “if you act now.” There is, of course, merit and nuance to almost every approach, but simplifying things down to navigating the two factors of intensity and volume will help you find the best approach to best suit your needs. Your goals are specific to you and your programming should follow suit, so let’s go over how to get the most out of your time in the gym. 

The Holistic Benefits of Resistance: The Why

The primary physical benefit of strength training is the improvement of neuromuscular efficiency. Before a muscle ever grows in size, the nervous system becomes more adept at recruiting motor units. This leads to immediate gains in functional strength. Beyond the nerves and fibers, resistance training is a critical tool for skeletal health. The mechanical stress placed on bones during resistance training helps to stimulate cells to increase bone density and stave off osteoporosis.

Muscle tissue is also “expensive” to maintain metabolically since it is more active than fat tissue. Increasing lean muscle mass causes the body to burn more calories even at rest, raising your basal metabolic rate whether you are active that day or not.. Furthermore, it plays a vital role in glucose management, improving insulin sensitivity and helping to regulate blood sugar levels.

Beyond the physical, the mental health benefits of resistance training are increasingly recognized by clinical research. Engaging in regular strength work has been shown to significantly reduce symptoms of anxiety and depression, likely due to a combination of endocrine responses and the psychological win of achieving tangible goals. A consistent exercise plan fosters self-efficacy, provides a stress outlet, and has also been shown to improve sleep quality. 

Programming Resistance Training: The How

When setting up an exercise program, the most basic factors that will determine what benefits you receive out of a given movement are volume and intensity. Volume is how many times you will perform a given movement, often broken down into sets and reps to determine how much work you are doing. Intensity is how difficult or heavy the movement is relative to your maximum capability of a given movement. These factors generally have an inverse relationship, so you will be performing more volume of light weights and doing heavy weights for less volume. 

Low Volume, High Intensity

Low repetition protocols typically fall within the 1 to 5 rep range at a high intensity, normally 80-100+% of an individual’s one rep maximum (1RM). This 1RM can be estimated without being directly tested as well if this type of training is new to you. This protocol is designed to move the heaviest weight possible and stimulate your nervous system to increase its maximum output capacity as well as improve muscle density. Strength and power are the goals rather than focusing purely on muscle growth or muscular endurance. Not every exercise in your program will be programmed this way either, generally compound movements that focus on multiple muscle groups like a bench press or deadlift will be closer to your 1RM than an isolation movement like a tricep extension or leg curl.  In order to compensate for the exertion these 1RM percentages require, you can also expect to see long rest times (3+ minutes) between sets to ensure your cells are replenished and ready to move the weight in your next set. 

High Volume, Low Intensity

High repetition protocols generally involve 12 to 20+ repetitions using much lighter loads closer to 40-60% of a 1RM.  The primary objective here is the ability of the muscle to resist fatigue over an extended period, there will be less strength gained with this type of approach. As opposed to the neural adaptations seen in the previous approach, high rep sets create much more significant metabolic stress. Your body will respond by flowing extra blood and increasing energy stores in the target area, making the muscle more “full” and keeping it better prepared for future endurance demands. Rest periods between sets are usually kept short (30-60 seconds) to maintain the metabolic demand throughout your workout.

Medium Volume, Medium Intensity

It is worth noting that the moderate range (6-12 reps) is often cited as the sweet spot for muscle growth (hypertrophy). This range provides a balance, offering enough mechanical tension to stimulate the nervous system and enough time under tension to create metabolic stress. In reality, any exercise at any rep range performed close enough to muscle failure

will stimulate muscle growth, but this rep range gives a good middle ground that won’t be too taxing on your nervous system nor have you burning out on 20+ reps and causing significant soreness and muscle damage. 

There really is no “best” approach, but there is absolutely a “best for you.”. A powerlifter will live in the low rep, high intensity zone to peak their strength, while a marathon runner may utilize high rep sets to bolster joint stability and muscular stamina. Going through phases of training that incorporate all of these volume and intensity protocols will allow you to receive the full spectrum of the benefits of resistance training outlined above. Finding a personal trainer to utilize these to provide a framework for your progress is a great way to get the most out of your time in the gym!