Progression

When and how much to increase resistance is always a concern when one is strength training. Numerous weight-training systems have been developed, but the most specific in terms of knowing when and how much to progress resistance is the Daily Adjustable Progressive Resistance Exercise (DAPRE) system developed by K. L. Knight (1979). This system is most helpful for those doing a formal resistance program that uses machines or free weights. A 6RM base is used to determine your workloads; use the following intensities and repetitions:

Set 1 = 10 repetitions at 1/2 of your 6RM

Set 2 = 6 repetitions at 3/4 of your 6RM

Set 3 = As many repetitions as possible at your full 6RM

Set 4 = As many repetitions as possible at adjusted load

Set the amount of these four loads. Then adjust your workout loads based on how many repetitions you are able to perform during set three. If you can perform only 2 or fewer reps during set three, decrease the load by 5 to 10 lbs. If you can do 3 to 4 reps, leave the resistance as it is. Increase the resistance by 5 to 10 lbs when you can perform 5 to 6 reps; by 5 to 15 when you can do 7 to 10 reps; and if you do 11 or more repetitions, increase the load by 10 to 20 pounds.

As you can see, this type of program can become complex, so I only recommend this approach if you are extremely serious about your resistance-training program and are looking for considerable improvements in strength. Pay attention to practicing proper biomechanics and keep close track of your symptoms with this intensive program.

A simpler method for determining progression uses your ability to increase the number of repetitions you do in a set. You know that it is time to increase the resistance or repetitions when you can do the exercise without strain "that is, when you feel you could easily do more. Increase your repetitions per set to 15. Once you can do 15 reps, increase the weight the next session by 5 to 10 pounds, and decrease the number of repetitions back to 8. If you cannot complete 8 repetitions at the new level, then you need to decrease the amount of resistance.

The most common mistake I see with people s programs is that they have not progressed the resistance. One gentleman, however, sometimes has me tearing my hair out; he increases resistance very rapidly, ignoring the concept of slow progression. He has sometimes increased a resistance exercise by two weight levels and more than doubled the number of repetitions from one session to the next. I definitely do not recommend this technique.

Even if you are using body weight or other types of resistance, such as rubber tubing, remember that intensity needs to be advanced in order to achieve greater strength. If you keep the resistance at the same level, with the same repetitions and frequency as when you started, you will plateau. When using rubber tubing, increase the resistance by switching to the next thickness. Most elastic resistance systems use a color coding scheme to denote the amount of resistance and have a reference to tell you which colors represent more difficult resistance.

For body weight activities, such as push-ups, increasing the resistance becomes challenging. Earlier I gave an example for push-ups "starting against a wall for low resistance and eventually progressing to the floor for high resistance. You can even alter the resistance in the floor position; doing a modified push-up with your knees on the ground reduces the amount you have to lift. If you use your feet as the lower contact point, the amount of body weight increases. You can progress the program as usual by raising the number of repetitions and sets, or if you really want a challenge, you can do the push-ups on a reverse incline. At home you can create an incline by laying face down in front of stairs and putting your feet on the bottom step to do the push-ups.