Fundamentals of resistance training

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A science-based resistance training program involves several key components, including:

  1. Needs Analysis: The first step in creating a resistance training program is to conduct a needs analysis. This involves assessing the goals, fitness level, and any physical limitations of the person who will be performing the program.

  2. Exercise Selection: The next step is to select exercises that target the specific muscle groups and movements that the person wants to improve. Exercises should be chosen based on the individual's goals, fitness level, and any physical limitations.

  3. Exercise Order: The order in which exercises are performed can impact the effectiveness of the program. Typically, larger muscle groups should be trained first, followed by smaller muscle groups.

  4. Training Volume: The amount of weight lifted, the number of repetitions performed, and the number of sets completed all contribute to the training volume. The training volume should be appropriate for the individual's goals, fitness level, and any physical limitations.

  5. Rest Periods: Rest periods between sets can affect the intensity and duration of the training session. The length of rest periods should be based on the individual's goals, fitness level, and any physical limitations.

  6. Progression: A resistance training program should be progressive, meaning that the individual should gradually increase the weight lifted or the number of repetitions performed over time. This helps to ensure continued improvements in strength and muscle mass.

  7. Periodization: Periodization involves dividing the resistance


    training program into specific phases, each with its own training goals, volume, and intensity. This approach can help prevent plateaus and promote continued progress.

It's important to note that designing a resistance training program requires expertise and should be done in consultation with a certified personal trainer or strength and conditioning specialist. They can help tailor the program to meet the individual's specific needs and goals, while ensuring that the program is safe and effective.

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