Optimising Strength Training
Building strength is a cornerstone of fitness, and for many individuals, it is a primary goal of their exercise routines. Recent statistics show that nearly 35% of gym-goers list improving strength as their main objective, with higher percentages observed among men and younger adults. While motivations may vary—from enhancing athletic performance and supporting daily functional tasks to improving health or boosting confidence—this goal underscores the importance of strength training in fitness programming.
For PTs, the ability to design effective strength training programmes is non-negotiable. Strength training is a critical component of fitness that applies to a wide range of client objectives, including improving athletic performance, enhancing functional fitness for daily activities, and addressing specific health concerns such as osteoporosis or muscle imbalances. Clients’ diverse goals require tailored strategies, grounded in science, to ensure progress and avoid injury. This article explores a comprehensive study on optimising resistance training and translates its findings into actionable insights for fitness professionals.
The systematic review titled “Optimizing a Resistance Training Program to Increase Muscle Strength” aimed to investigate factors that maximise the effectiveness of resistance training. Recognising the myriad variables that influence strength development—including exercise variety, volume, intensity, and frequency—the researchers sought to provide evidence-based guidance for designing programmes that yield optimal results.
The researchers conducted a systematic review of studies from reputable scientific databases, focusing on those involving resistance training aimed at improving muscle strength in individuals aged 18–60. Inclusion criteria prioritised studies with robust experimental designs and relevant interventions. Key factors such as exercise type, intensity, and progression were analysed, and results were synthesised to highlight patterns and best practices.
The study concluded that a holistic, individualised approach is crucial for effective strength training. Progressive overload, exercise variety, and functional integration—combined with ongoing monitoring—are the cornerstones of a successful programme.
The findings provide actionable insights for fitness professionals. We should begin by thoroughly assessing our client’s needs and goals. This includes understanding clients’ current fitness levels, physical limitations, and specific objectives for strength training. Setting clear and measurable targets ensures both you and your client are aligned on the desired outcomes.
Incorporating variety into the training programme is another essential step. We should use a combination of free weights, machines, and bodyweight exercises to engage different muscle groups and prevent adaptation plateaus. For instance, a progression might begin with bodyweight squats to establish form and balance, then advance to goblet squats using a dumbbell for added resistance, and finally transition to barbell back squats for maximal load. Including advanced techniques like tempo training—such as lowering into a squat over three seconds—or unilateral exercises like single-leg Romanian deadlifts adds depth and interest to the routine while encouraging muscle engagement.
Volume and intensity should be carefully managed to challenge the client’s muscles without risking overtraining or injury. This can involve gradually increasing the number of sets and repetitions or adjusting the load to promote strength gains. For most clients, aiming for 6 to 12 repetitions per set with moderate to heavy loads will effectively build both hypertrophy and strength.
Balancing training frequency with adequate recovery time is another key consideration. We should typically schedule two to three strength-focused sessions per week, ensuring the client has enough time for muscle repair and adaptation. Active recovery days—featuring light activities like stretching or low-intensity cardio—can help maintain mobility and reduce soreness.
Finally, progress should be regularly monitored. Conduct periodic strength tests, such as assessing one-rep maximums or using grip strength evaluations, to track the client’s development. Based on these assessments, programmes can be adjusted to maintain progression and address any emerging challenges.
Creating a structured and phased programme is an effective way to implement the principles of optimised strength training. Periodisation is highly effective because it allows for systematic manipulation of training variables such as intensity, volume, and frequency. This approach ensures continuous progression while minimising the risk of overtraining or injury. By alternating between phases that target different aspects of strength, such as endurance, hypertrophy, and maximal power, clients can achieve well-rounded and sustainable improvements. Periodisation involves dividing training into distinct phases, each with a specific focus, to ensure steady progress while minimising the risk of plateaus or overtraining. Below is an example of a periodised strength training programme that demonstrates how to apply the findings of the study to real-world training scenarios.
The principles of optimising strength training are supported by multiple studies that reinforce the findings of the primary research. These studies highlight additional perspectives on the importance of exercise variety, progression, and monitoring.
Schumann and colleagues explored the compatibility of combining strength and aerobic training, a concern for many individuals striving to balance these components. Their findings revealed that concurrent training does not negatively impact strength development when appropriately structured. This underscores the importance of variety and strategic programme design, as integrating aerobic elements can enhance overall fitness without compromising muscle growth. For clients with general fitness goals , this finding highlights the potential to develop both cardiovascular endurance and muscular strength in a balanced way, ensuring long-term health and performance improvements.
Baz-Valle’s research focused on the relationship between training volume and its effects on strength and muscle hypertrophy. The study demonstrated that higher volumes of resistance training produce superior results compared to lower-volume regimens. However, the authors also emphasised the importance of individual recovery capacity, noting that excessive volume without adequate rest can lead to overtraining. This reinforces the need for trainers to carefully balance workload and recovery in their programming.
Mangine’s study delved into the effects of periodised training programmes with progressive intensity adjustments. The research confirmed that periodisation—where training variables are systematically manipulated—optimises muscle adaptation and reduces the risk of injury. The study highlighted how incremental increases in intensity keep the training stimulus effective over time, preventing plateaus and fostering continuous improvement. This aligns with the foundational principles of the primary study and provides further evidence for the efficacy of structured programming.
Optimising strength training requires a careful balance of science and individualisation. This involves applying evidence-based principles like progressive overload, exercise variety, and consistent monitoring. By tailoring programmes to meet individual client needs, we can ensure steady progress while preventing injuries or plateaus. The actionable takeaways from this discussion highlight the importance of assessing client goals, designing structured periodised plans, and integrating recovery strategies. This holistic approach equips us to support clients in achieving sustainable strength improvements and overall fitness success.We must leverage evidence-based principles to design programmes that address client needs while maximising results. By incorporating variety, progressive overload, and regular monitoring, we can help clients achieve their strength goals safely and effectively.
Are you ready to take your personal training skills to the next level? The TRAINFITNESS Strength & Conditioning Exercise Specialist & Master Diplomas™ equip you with the expertise to design science-backed strength programmes tailored to diverse client goals. With nearly 35% of gym-goers prioritising strength improvements and progressive resistance training shown to enhance both performance and health, this course ensures you’re prepared to meet the demand. Learn to master periodisation, balance training variables like volume and intensity, and deliver results that are as safe as they are effective. Discover the power of evidence-based training and elevate your career with TRAINFITNESS today!
Strength & Conditioning Exercise Specialist/Master – In-Person, Live-Virtual & Distance Study
Take your coaching expertise to the highest level with the TRAINFITNESS Level 4 Strength and Conditioning Coaching Course. With research showing that training 2–4 times per week and incorporating diverse movements like eccentric and concentric exercises significantly boosts strength adaptation, this course will empower you with the knowledge to deliver results. Whether it’s tailoring programmes to individual needs or mastering the art of periodisation, you’ll gain cutting-edge skills to help clients achieve optimal strength gains.
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