beginning strength training

Beginning Strength Training Loads Based on Percentages of Body Weight

Many times it is very difficult to determine what level of load to use as you begin to resistance train.  I believe you must have the athlete/client demonstrate a certain level of skill with body weight as the resistance before moving on to external resistance loading.  This may be something as basic as the 20 rep rule where the person must be able to do 20 quality reps of a movement before adding external loading.  Being able to demonstrate twenty quality reps of the squat, push – up, lunge, step – up, back raise or glute ham and the pull – up are good base lines to use.  As long as the patterns are clean and the movements are controlled and stable it is now acceptable to add resistance once the baseline threshold has been met or exceeded.  Where do we begin?  Below are some suggested loads to use for some of the exercises and movements we commonly prescribe in resistance training.  There are no set or rep guidelines, those are up to you.  Remember, the chart below is an example of a continuum that can be implemented with respect to the abilities of the athlete/client.  The determination of the sets and reps will move the difficulty up and down the continuum of training.  For example, 3 x 10 will be much more difficult than 3 x 5 at the same relative load due to the simple math of 30 reps (3 x 10) is much greater than 15 reps (3 x 5).

LEG EXERCISES

Exercise         Untrained                     Novice             Intermediate               Advanced                Athletic

Squats             Bodyweight(20 reps)      35% of BW           65% of BW                   100% of BW           125% of BW

Increment Change – 10%

Dead Lift          Bodyweight(20 reps)      35% of BW           65% of BW                   100% of BW         125% of BW

Increment Change – 10%

Leg Press           50% of BW                     75% of BW          100% of BW                 125% of BW             150% of BW

Increment Change – 15%

1 Leg Press        25% of BW                    50% of BW            65% o BW                   80% of BW              95% of BW

Increment Change of 10%

Step – Up        Body weight (20)             10% of BW             25% of BW                    40% of BW             55% of BW

Increment Change – 5 % of Body weight

Lunge              Body weight (20)             10% of BW              25% of BW                    40% of BW            55% of BW

Increment Change – 5% of Body weight

Jump Squat      Body weight (20)             2.5% of BW               5% of BW               7.5% of BW        10% of BW

For Power  Increment Change – 2.5%

Jump Squat      Body weight (20)              5% of BW               10% of BW             15% of BW          20% of BW

For Strength  Increment Change – 5%


BENDOVER EXERCISES

Exercise               Untrained                 Novice                Intermediate             Advanced                 Athletic

Stiff Leg Dead Lift     20% of BW            40% of BW               60% of BW                  80% of BW              100% of BW

Increment Change 5% of BW

RDL                 10% of BW                30% of BW               50% of BW                 70% of BW               90% of BW

Increment of Change 5% of BW


UPPER BODY “PUSH” EXERCISES

Exercise                Untrained              Novice               Intermediate              Advanced             Athletic

Bench Press          Push – Ups (20)        25% of BW                50% of BW                  75% of BW            100% of BW

Increment Change 5%

Incline Press    20 Feet Up Push – Ups   20% of BW              40% of BW                  60% of BW               80% of BW

Increment Change 5%

Behind Neck  Prs    5% of BW                15% of BW              35% of BW                  50% of BW               65% of BW

Increment Change 2.5 – 5%

DB Bench               Push – Ups (20)       15% of BW           30% of BW                    45% of BW                60% of BW

Wt in each hand Increment Change 2.5 – 5%

DB Incline      20 Feet Up Push – Ups    10% of BW           20% of BW                    30% of BW                40% of BW

Wt in each hand Increment Change 2.5 – 5%

DB Shlder Prs         5% of BW              10% of BW              17.5% of BW                25% of BW              32.5% of BW

Wt in each hand Increment Change 2.5%


UPPER BODY “PULL” EXERCISES

Exercise             Untrained                Novice               Intermediate             Advanced                  Athletic

Pull – Ups        Assisted 50% of BW   Assisted 25%      Bodyweight (5)         Bodyweight (15)         Bodyweight +5%

Increment Change Assisted 10 – 15% Reps +5 per set Weight 2.5% or Pause ea. ¼ rep

Pulldowns                25% of BW         40% of BW               60% of BW                 80% of BW               100%+ of BW

Increment Change 5

1 Arm DB Rows     10% of BW                   17.5% of BW          25% of BW             32.50 % of BW           40% of BW

Increment Change 5%

Individuals will vary greatly from exercise to exercise based on maturity, injury history and training age.  This is a guide to determine a starting point for the individual.  If the individual is overweight, then the load may be set up as a percentage of Fat Free Body Weight.  A functional screen, movement assessment, flexibility test and strength evaluation will assist greatly in determining the actual abilities of the client, athlete or patient.