Selecting and Progressing Weight, Sets, and Reps for (almost) any Exercise

The purpose of this document is to aid in the selection of exercises for a training program, selecting what weight to work with for the building of strength along with muscle, and mostly how to progressively overload your body by incrementally increasing the amount of work done in a way that doesn’t overly exhaust the body.

• General recommendations and things to keep in mind

  • This document is based on and gives examples of Progressive Overload. Understanding this concept is key for making progress in most any fitness related activities. The short version of this is that you will regularly add to your training in a gradual and progressive manner. You can change a number of variables to progressively overload your body and make favorable adaptations. You can increase the number of reps you do in each set, increase the number of sets you do in a session, increase the weight you are lifting during any of those sets and reps, increase the frequency with which you train, and increase the complexity of the lift. There are other variables that can be changed however these are the most common and will provide the most measurable progress and results. This document gives examples of how to do this in a way that will be manageable for beginner, intermediate, and even some advanced athletes (everyone is an athlete whether you compete in sport or not).

  • This program was written assuming a training schedule of three days per week. This is good for most beginners. The same principles of progression apply to two sessions a week as progress continues to advance, and weights become heavy enough to require additional rest between sessions.

    • Extra days can be added for the purposes of building the habit of exercise. If this is done you will want to select exercises that don’t interfere with your more focused strength training.

      • “Bodybuilding” or “therapy” type exercises can be good options for these days. Other activities can also be done, such as group fitness classes or other physical activities, such as Pilates, bootcamp classes, yoga, dance, rock climbing, martial arts, gymnastics, etc..

    • Training the main patterns more than three times per week can be done, though it is more common in more advanced programming where heavy and light days are incorporated in to training. These progressions should keep the relative effort in the range of “medium”. One option for training the main lifts more than two or three times per week would involve calculating the total number of lifts to be completed in the two or three day program and then separating the lifts in to four (or more) days.

    • Specifics of Planning a Strength Training Session are discussed here.

  • Focus on quality of movement over the quantity of reps or weight. With quality comes safety and longevity and with those come reps and weight. If you put weight and reps first you may end up with none and an injury for your efforts.

  • If you feel sore or fatigued after training you may be doing too much (possibly in or out of the gym, out of the gym is beyond the scope of this document). This program also assumes that progress can be made each week. This may not be possible depending on your level of fitness and other factors in your life (stress from other areas of life can slow down progress in the gym).

    • Training sessions should tend towards invigorating rather than exhausting, and there should be “fuel in the tank” for whatever else life throws at you.

    • Progressing from one step to the next may be challenging but the goal is to adapt before moving to the next step. There may be times and life circumstances where it is necessary to repeat a step to “solidify “the gains before moving on.

      • If the step was completed but was challenging and you aren’t sure if you will be able to handle and increase in reps, sets, or weight then repeat the step you are on before progressing. Strength training is more “marathon” than “sprint”.

      • You may also choose to take a step (or more) back if necessary to allow the body to recover or to allow time for “life” to settle down.

        • There are also times to push through. Listen to your body or seek professional guidance.

  • It is recommended to continue using the same progression until it doesn’t work to increase strength and then switch it with another.

    • Each of the progressions in this document can likely be repeated several times, meaning that each progression can be used for anywhere between several month to several years before strength plateaus and a new progression is needed. This makes it possible to use the progressions in this document for years (possibly forever) before needing any more complex programming.

    • This program is structured such that, when done properly, it consists of medium effort days. Medium efforts days can be repeated often. Beyond a certain level of strength it will be necessary to include hard days and with those, easy days in your programming as well. That is beyond the scope of this document, and may never be necessary depending on your goals.

  • The same recommendation of consistency applies to exercise selection. It can be useful to slightly vary your exercises occasionally (by changing grip style or foot stance/positioning) however if you have selected good and useful exercises you should stick with them for a prolonged period of time. The length of that time will vary by individual but should be measured in months to years or even lifetimes.

  • Eventually you will be working with weights heavy enough that you will need to take a “one step back, two steps forward” approach to your planning. Some of those principles can be seen in this program though it is mostly beyond the scope of this program and this program can likely be followed for a long time.

    • Along these lines eventually the weights and total number of lifts may get to a point where you need to separate the patterns done due to time constraints or the ability of your body to recover (press, hip dominant, twist one day; pull, knee dominant, twist another day).

    • As you get to these levels of strength it can be good to have your heavy day (step forward) of one lift be on your light day (step back) of another. Though there are reasons to have all your heavy lifts on the same day and all you light lifts on the same day.

    • The chop/twist pattern is one where you may plateau quickly relative to other lifts. This is expected. Continue to work this pattern using other rep ranges (more details below) or vary the time under tension (more details below). You may also maintain a certain level of proficiency in this pattern without progression and instead focus on progressing other patterns (more details below).

      • You may also choose to vary the implement used to perform the exercise. For instance I use and train others with a standard cable handle, a tricep pushdown rope, and a dowel rod with an attachment point at the end. They all provide a different stimuli but will all work the core in a similar manner.

  • You may also choose to stop progressing one or many lifts or even take a step back and maintain a level of strength while you spend more of your energy progressing strength in a certain pattern

    • This makes programming simpler than the above scenarios

    • This is a good option for when you add another pattern to your training (maintain the patterns you have been working on while you focus on the new one)

  • Every so often, and especially when progress is stagnating, retest your rep max and adjust the program accordingly.

  • After some time you may choose to add assistance or other types of lifting to the end of each day to your program, provided they don’t detract or distract from the goal of strength (bicep curls or “abs”)

  • These progressions are based on counting reps, you may also choose to instead count time under tension for a variety of reasons.

    • You can use a stopwatch or kitchen timer or phone instead of counting reps

    • It allows to focus on specific muscle qualities

      • 0-10 seconds builds predominantly strength with little change in muscle mass

      • 0-30 seconds builds predominantly fast twitch muscle fiber

      • 30-60 seconds builds predominantly slow twitch muscle fiber

      • 60 seconds and beyond builds predominantly connective tissue

      • These times will correlate to reps based on the speed of each rep. Once that is established counting reps may be used, if preferred, to achieve the same goals

  • Alternate Rep Ranges that can be used include:

    • Sets of 3 or fewer reps will provide strength gains with little muscle building

    • Sets of 4-6 will provide good strength gains along with muscle building

    • Sets of 7-12 are generally recommended for hypertrophy (muscle gain) though the strength gains will be less pronounced and other programming factors need to be considered if hypertrophy is your primary objective, which will not be covered in this plan.

      • This is likely where you want to start if you are brand new to lifting weights. The weights will be light enough to lift with good technique and heavy enough to put on some muscle as well as strength. After some time (as much as a year or more depending on individual circumstances) with these rep ranges THEN decide if you want to focus on one or another.

    • More than 12 will build muscle depending on the exercise pattern and be good for joint health and connective tissue regardless of the exercise pattern

    • Do not get too lost in the specifics of how many reps are done. Get started exercising then come back to this step after a foundation has been build to fine tune your program.

      • In beginners strength and muscle will be built almost regardless of program specifics. However, using these guiding principles will develop good habits and expedite progress.

• How to create your program and progression

  • Pick 3-9 exercises - Exercise Selection is covered in detail here.

    • Can do fewer or more, though it is difficult to exercise you’re entire body with fewer, and more becomes time consuming and physically exhausting. 3-5 is generally sufficient. More patterns can be added over time in a progressive manner like the other programming variables.

    • It is generally recommended to focus on one from each of the following patterns

      • Knee dominant

      • Hip dominant

      • Push

      • Pull

      • Twist

    • The minimal exercises that will cover the most muscles in your body will be a knee dominant exercise (many of them include the muscles of the hip but not necessarily the other way around), a push, and a pull.

      • These three patterns are good to start with and if time is limited, however doing 5 patterns by adding a hip dominant exercise and a twist/chop exercise would be a much more well rounded program.

    • I typically recommend unilateral variations (such as split squats instead of bilateral squats) due to the demands of the exercise on balance and stability.

      • Though this will typically mean that less weight will be used during the exercise (it is likely that more weight can be used in a bench press than in a standing cable press).

      • It can also be challenging to ensure symmetrical training from left to right due to the demands on the core regardless of which side is being exercised. This is not necessarily a bad thing as your core will adapt to the demands and it can minimized, if necessary, by switching sides frequently during each set (only do 3-5 reps on either side in a row before switching sides then continue to switch sides until all reps are completed).

    • I also recommend standing presses and pulls using a cable machine if you have access to one. Most gyms have this equipment. Resistance bands can also work if mounted at about chest height to a door if training at home, or to a squat rack if training at the gym, or some other similar anchor point with the option to anchor bands at a similar height.

  • Find a weight with which 8-12 repetitions can be done without sacrificing form or otherwise compensating.

    • Depending on the exercise and your level of strength in said exercise you may fall outside this range due to the selection of weights available. If this is the case select the weight that allows you to do more than 12 reps rather than fewer than 8.

    • If you are just starting out pick an "easy" weight. Focus on your technique before focusing on increasing the weight. If you have good technique and train consistently the weight WILL go up. If you don't have good technique you can get stronger until you have to "pay" for poor technique, possibly with an injury.

    • Go for around 15-20 if you plan on doing sets of 8-12

  • Using the weight determined above perform sets of 5 (or cut the number of reps your were able to do in half). This will be how many reps you preform in each set.

    • You may desire to do sets of a different number of reps depending on your goals

      • Do not get too lost in the specifics of how many reps are done. Get started exercising then come back to this step after a foundation has been build to fine tune your program.

        • In beginners strength and muscle will be built almost regardless of program specifics. However, using these guiding principles will develop good habits and expedite progress.

  • Begin by performing 3 sets of 5 (or the other determined rep count. For the sake of this example we will continue with the assumption of sets of 5)

    • Depending on your current level of fitness you may need to build up to this number of sets. You can begin with 1 if necessary (you can’t begin with zero) and add additional sets over the course of time

      • See the progression below. Something is better than nothing and the same progression can be used starting at fewer sets.

  • Rotate (super-set) 2-3 exercises of different pattern so that the dominant muscles of one pattern can rest while the other patterns are being exercised

    • Example: Perform a set of squats, then move directly in to cable press, immediately followed by cable row. During the press and the row your legs will have rested enough to perform the next set

    • Super-sets are not necessary though they will minimize your total time spent in the gym.

    • Whether super-setting exercises or not, 1-3 minutes of rest between exercises of the same or similar patterns is usually sufficient (more or less may be required depending on your goals though that is beyond the scope of this plan). Depending on your current level of fitness it may be necessary to start with longer breaks and reduce the length of rest over time.

      • Most, if not all, of that rest time can be spent doing other exercises rather than watching the clock.

    • More exercises than 3 may be done in a super-set if the space and equipment is available

    • In the beginning, and for a while, you will be able to continue in this manner exercising your whole body in every set and repeating this every training session. There may come a time when it will be best to separate the exercises and possibly include assistance exercises (this is beyond the scope of this plan and is covered in more detail in a separate document)

      • Example: Hip dominant, pulling, and twisting exercises plus assistance on one day, Knee dominant, pushing, and twisting exercises on another, then alternating days allowing for more time for recovery of the related muscle groups in between training sessions.

  • Progress through the program by adding to the total number of sets done until 5 sets can be done

    • Example assuming 3 training sessions per week (Mon. Wed. Fri.):

      • Week 1: M: 3 sets, W: 3 sets, F: 3 sets

      • Week 2: M: 4 sets, W: 4 sets, F: 4 sets

      • Week 3: M: 5 sets, W: 5 sets, F: 5 sets

      • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

    • The above progression can be slowed down if necessary depending on the weights you are using relative to your current level of strength

      • Week 1: M: 3 sets, W: 3 sets, F: 3 sets

      • Week 2: M: 3 sets, W: 3 sets, F: 4 sets

      • Week 3: M: 3 sets, W: 4 sets, F: 4 sets

      • Week 4: M: 4 sets, W: 4 sets, F: 4 sets

      • Continue in this fashion until all sessions can be completed with 5 sets

      • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

    • You can also adjust the number of reps done in a set to assist in progressing the TOTAL number of reps done. This will take more time and may not be necessary until later in your strength journey.

      • In this example we will assume a rep range of 4-6 (good for building strength and muscle)

      • We will use the following nomenclature: reps/sets so 4/3 is 3 sets of 4 reps

      • We will continue to assume 3 sessions per week (Mon. Wed. Fri.)

        • Week 1: M: 4/3, W: 4/3, F: 4/3

        • Week 2: M: 4/4, W: 4/4, F: 4/4

        • Week 3: M: 4/5, W: 4/5, F: 4/5

        • Week 4: M: 5/3, W: 5/3, F: 5/3

        • Week 5: M: 5/4, W: 5/4, F: 5/4

        • Week 6: M: 5/5, W: 5/5, F: 5/5

        • Week 7: M: 6/3, W: 6/3, F: 6/3

        • Week 8: M: 6/4, W: 6/4, F: 6/4

        • Week 9: M: 6/5, W: 6/5, F: 6/5

        • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

        • You may also choose to vary the reps every week, and increase the sets every 3 weeks

    • The above progression can also be slowed down even further if necessary depending on the weights you are using relative to your current level of strength

      • Example of a slower progression through weeks 1-3:

        • Week 1: M: 4/3, W: 4/3, F: 4/3

        • Week 2: M: 4/3, W: 4/3, F: 4/4

        • Week 3: M: 4/3, W: 4/4, F: 4/4

        • Week 4: M: 4/4, W: 4/4, F: 4/4

        • Week 5: M: 4/4, W: 4/4, F: 4/5

        • Week 6: M: 4/4, W: 4/5, F: 4/5

        • Week 7: M: 4/5, W: 4/5, F: 4/5

        • Week 8: M: 4/5, W: 4/5, F: 4/6

        • Week 9: M: 4/5, W: 4/6, F: 4/6

        • Week 10: M: 4/6, W: 4/6, F: 4/6

        • Increase the reps in each set to 5 and repeat

        • Increase the reps in each set to 6 and repeat

        • Increase the weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

        • You may also choose to vary the reps every week, and increase the sets every 10 weeks

  • Once you have gone through one of the above progressions then you must increase the weight you are using and repeat, either the same progression or another. It is recommended to attempt the same progression again before determining that a more advanced progression is necessary.

    • By beginning from the start of the progression the total number of sets and reps will be lower, which should be possible to complete with the new weight with your newly built strength. (If not repeat the last progression with the old weight, or select a more advanced progression, or consult with a professional)

    • The appropriate weight increase will depend on the individual as well as the exercise being done, though 3-10% increase is a good range to target. As you get stronger it will be likely that the weight increases will be smaller (it's a lot harder to add 5 pounds to a 500 pound squat than to a 100 pound squat).

      • Eventually you may get to a point where much more complicated programming is required to increase strength. Many people won't ever require such programming.

    • If you are limited in the weight increases available, you can introduce the new weight over time as in the following examples

      • This problem is common with kettlebells because the choice of weights is typically limited

      • This can also be especially common when starting out using a cable machine because the increments typically only allow for 10 lb increases in weight so if you are only able to press 20 lbs the next weight available will be 30 lbs which is a 50% increase in weight.

        • This can be remedied by the use of magnetic weights though they are not available in most gyms

        • There are also ways to add small weight plates to cable machines but putting the plate on the selection pin. This is another option.

        • The progression below can also be useful in scenarios such as this one.

        • You may also decide to continue using the same weight and further the progression in to higher rep ranges, by adding reps in a similar manner until you are able to increase the weight and continue with a lower rep range. This will also build more muscle because of the increased number of reps per set.

    • In the following examples X will be the weight you are currently using and Y will be the increased weight. We will continue to assume 3 sessions per week

      • Increasing the weight over several sessions

        • Monday (Session 1) of weight increase: 5/1 (Y), 5/4 (X)

        • use the increase weight on the first or second set when fresh and warmed up

        • The increase weight may be used in the middle of the week or at the end

        • Wednesday (Session 2) of weight increase: 5/2 (Y), 5/2 (X)

        • Friday (Session 3) of weight increase: 5/3 (Y)

      • Increasing the weight over several weeks

        • Week 1 of weight increase: M: 5/5 (X), W: 5/3 (Y), F: 5/5 (X)

        • The increase weight may be used in the middle of the week or at the end

        • Week 2 of weight increase: M: 5/5 (X), W: 5/3 (Y) F: 5/3 (Y)

        • Week 3 of weight increase: M: 5/3 (Y), W: 5/3 (Y) F: 5/3 (Y)

        • Continue to increase the number of sets using progressions above

      • The increased weight can also be introduced within a set by doing as many reps at you can with the increased weight (and good form) then decreasing the weight and finishing the set

  • Example Progressions for training a pattern 2 days per week

    • This is a good frequency when training becomes more advanced and weights get much heavier and more rest is needed between sessions. With the additional rest between sessions it will be easier to continue the progressions beyond the number of reps and sets listed here. 3/3 is generally considered the minimal effective dose for strength training. 5/5 is in the range of optimal. However, just because something is optimal does not mean it should be the only number of reps and sets performed. For strength training, 50 reps above 70% of your 1 rep max (the most weight that can be lifted just one time) is considered the maximum number of lifts to do in a single session. As you get to loads and volumes this high more advanced programming is recommended.

    • It is recommended to space the two days out to maximize rest between. The following are common pairs of days:

      • Monday/Thursday, Tuesday/Friday, Wednesday/Saturday, Monday/Friday, Tuesday/Saturday

    • Example:

      • Week 1: Day1: 3/3, Day2: 3/3

      • Week 2: Day1: 4/3, Day2: 4/3

      • Week 3: Day1: 5/3, Day2: 5/3

      • Week 4: Day1: 3/4, Day2: 3/4

      • Week 5: Day1: 4/4, Day2: 4/4

      • Week 6: Day1: 5/4, Day2: 5/4

      • Week 7: Day1: 3/5, Day2: 3/5

      • Week 8: Day1: 4/5, Day2: 4/5

      • Week 9: Day1: 5/5, Day2: 5/5

      • Add weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

      • The same principles of slowing down the progression to allow time for adaptation and growth of strength and muscle seen above in earlier examples can also be applied to this progression.

        • Week 1: Day1: 3/3, Day2: 3/3

        • Week 2: Day1: 3/3, Day2: 4/3

        • Week 3: Day1: 4/3, Day2: 4/3

        • Week 4: Day1: 4/3, Day2: 5/3

        • Week 5: Day1: 5/3, Day2: 5/3

        • Increase the number of sets to 4 and repeat.

        • Increase the number of sets to 5 and repeat.

        • Add weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

• At a certain point you may not need programming. You’ll know your body and enjoy pushing yourself and know when to rest. There are many other types of programming such as daily undulating periodization, intuitive programming, and variable overload. These are more advanced and likely won’t be necessary until high levels of strength are achieved. They also require a high degree of personalization.

  • “Final” thought: Use your strength in life not just in the gym. Lift for something other than being good at exercising. Leg strength is great when on a hike and you’re working your way up a mountain, back strength is useful when helping someone move a couch, you get the point. There are many health benefits that come with lifting weights such as increased bone density and endorphins but nothing compares to the lived experience of health and strength.

For more information or detailed planning please reach out to a local personal trainer or contact me directly at: ErikJMelgaard@gmail.com. I hope you find this program helpful.