By Amber Ellis Johnson
Weight-bearing physical activity is the key to long term health and fitness! At every age, having more muscle improves all health markers, increases metabolic system functioning, endocrine system functioning, increases bone density to prevent breaks as you age, and prevents chronic pain and strains by building muscle and strengthening connective tissues.
Resistance training, at every level, from brand new beginner to intermediate fairly confident at movement to high level athlete, should be a struggle. A least a little. It is called Intensity and THAT is what you want to bring to your training session--Some heat, some intensity, some SPICE.
You will surprise yourself with how quickly you build strength and muscle (AND CONFIDENCE!) when you are focused on increasing the intensity every time a movement begins to feel easy.
The rule of thumb is to base your sets and reps and weight chosen on RPE, or Rate of Perceived Exertion. This is a subjective training tool that bases what you choose to do in your workout on the Intensity you are able to bring to it.
RPE= Rate of Perceived Exertion
RPE 10 totally maximal, could not do more reps or add weight, and may fail this rep if not properly braced and balanced.
RPE 9 is VERY hard. You could not do one more rep, but might be able to add a little more weight. Or this may be your safe maximal rep. Form may break down a bit.
RPE 8.5 is Hard. Struggle. It takes more than concentration, it takes will and digging deep now. You could do one more rep max. The final rep may be a bit sticky to follow through but YOU CAN DO IT.
RPE 8 feels like WORK, you have to concentrate, heart beats faster, breath quickens and you’d sweat now. You could do 2 more reps max at this weight (with a lot of effort).
RPE 7 you could do 3 more reps at this weight fairly easily, but you feel the weight now and it's making you work more.
RPE 5-6 is easy, you could do a lot of reps there but would be out of breath.
Your goal in a training session is to find your RPE 8. It should feel fairly hard for the final reps in your set. It should be a manageable STRUGGLE to keep your form and technique good. Keeping track of your sets, reps and weight chosen, and how hard it felt based on RPE, is how to know when you are progressing, building strength and yes, muscle. the ultimate goal. If your previous RPE 8 Sets/reps/weight chosen now feels EASIER, like RPE 7, it is time to increase the intensity. add an extra set! Or add 2 more reps onto each set. OR add a little more weight. Here is an example:
A body weight/calisthenics example is:
4sets of 4-6 push ups
*You can do some Pushups elevated off a table
Once you are able to complete 4 sets of 4 Pushups, elevated off a table with full range of motion, RPE 8 you are ready to increase intensity by:
Doing 4 sets of 6 Pushups elevated of a table full ROM, RPE8
Doing 5 sets of 4-6 pushups elevated off a table
Lowering down to a bench and doing 4 sets of 4 Pushups
Once what you do feels easy, and not like RPE8 any longer, that is the very moment you make it harder on purpose!
A Weightlifting example is:
4 sets of 4-6 deadlifts at RPE 8. Weight tried is 125#
Once you are able to reach 4 sets of 4 125# and it doesn't feel like RPE 8 level any longer, you can do either
4 sets of 6 at 125#
5 sets of 4 at 125#
4 sets of 4-6 at 135#
Each of those options increases the intensity of the exercise at a safe and manageable level. Each of those options is reasonable and will build up on your strength. If you notice the intensity is too hard, form breaks down, or you cannot complete it, adjust. Choose a different option first next time you do that movement. Write all this down in your notebook.
Manageable struggle is is a HUGE self confidence builder. It is grounding and validating and is proven to help relieve stress, anxiety, depression and other mental health issues most people deal with at some point. WE CAN DO HARD THINGS, especially on purpose. It's an investment in your future, your body will thank you.
Love, Amber
Commentaires