How to do strength training? Tips and general principles for a smooth start

Strength training, or resistance training, is highly encouraged as part of a multifaceted approach to physical education, exercise, strength building, fitness, and athletic performance. Combining aerobic training with resistance training offers long-term benefits for overall health and fitness.

The possible choices of “tools” to be used as loads are many and include dumbbells, barbells, weight plates, kettlebells, rubber bands, body weight exercises, weight machines, etc.

However, starting resistance training is beneficial if done in a controlled manner and with proper guidance. In order to lay the right foundations, it is essential that strength training is directed by qualified trainers with the appropriate certifications, who understand the principles of resistance training and of course focus on the physical and psychosocial uniqueness of each individual they train. In addition, they should provide real-time feedback to ensure safe, correct and effective execution of the exercises.

In any case, personalized instructions from expert trainers are a fundamental prerequisite, while before starting any type of training , one must consult a doctor for a health status check and approvement of our participation in the specific physical activity program.

With the above conditions in mind, here are a number of general suggestions for healthy young people starting resistance training.

• As proper technique is developed, start with 1 to 2 sets of 8 to 12 repetitions using low intensity resistance training (≤60% 1 RM, i.e. less than 60% of one-repetition maximum ). A low intensity resistance training allows for 8 to 12 repetitions of a variety of exercises to be completed without excessive fatigue.
• As resistance training skills improve and this can be demonstrated consistently, it makes sense to increase the weight of the exercise by 5% to 10% and decrease the number of repetitions.
• The program can progress to 2 to 4 sets of 6 to 12 repetitions at a low to moderate training intensity (≤80% 1 RM).
• Periodic phases of fewer repetitions (<6) with higher training intensity (>80% 1 RM) provided that there is proven high ability and corresponding fitness and health of the athlete.
• When performing more complex, multi-joint exercises such as weightlifting, the importance of completing all repetitions with proper technique is vital to achieving proper motor control development. During this type of resistance training, fewer repetitions (eg 1-3) can be productive to help develop motor control.
• Include all muscle groups, upper and lower limbs as well as core muscles, based on an organized weekly resistance training program.
• Perform the various exercises through the full range of motion with proper technique.
• Perform exercises in a specific order during training. It makes more sense to work the large muscle groups (back and leg muscles) before the small muscle groups, and it makes sense to perform the compound, multi-joint exercises first before moving on to single-joint focused exercises.
• Achieving strength gains requires sessions to be at least 20 to 30 minutes long and performed 2 to 3 times per week on non-consecutive days, gradually increasing the intensity and volume of resistance training as strength and fitness improve.
• Keep the stimulus of resistance training effective and enjoyable by periodically changing exercises, sets and repetitions.
• Use dynamic warm-up exercises incorporated into training, followed by cool-down periods with appropriate stretching techniques.
• Youth resistance training programs should be taught and supervised in terms of technique and be consistent with the needs, abilities and level of understanding of the exercises of the participants.

These guidelines have been proposed by the American National Strength and Conditioning Association¹ and the 2014 International Consensus Position Statement on Youth Strength Training³.

1. Faigenbaum AD, Kraemer WJ, Blimkie CJ, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res. 2009;23(suppl 5):S60–S79
2. Stricker PR, Faigenbaum AD, McCambridge TM; COUNCIL ON SPORTS MEDICINE AND FITNESS. Resistance Training for Children and Adolescents. Pediatrics. 2020 Jun;145(6):e20201011. doi: 10.1542/peds.2020-1011. PMID: 32457216.
3. Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med. 2014;48(7):498–505

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