Authored by Dr. Quincy Johnson, 12/09/2024
For athletes, resistance training can contribute to improved readiness to perform and achieving optimal athletic performance. However, suggestions regarding strength and conditioning from unqualified individuals seems to be common today.
This blog discusses resistance training status and is based on recommendations provided by the leading experts within the field of strength and conditioning. These are the recommendations that are supported by evidence and that you can trust. Additionally, these recommendations come from the National Strength and Conditioning Association’s Essentials of Strength and Conditioning 4th Edition.
Beginner: Regardless of age, a beginner is an individual who has been resistance training between 0 to 6 months 0 to 3 times per week. It is recommended that a beginner trains at low to medium intensities 2 to 3 times per week.
These recommendations provide individuals who are just starting their resistance training journey with enough time between sessions to fully recover and the optimal amount of training to perfect their lifting technique while improving general fitness levels.
Intermediate: Regardless of age, an intermediate is an individual who has been resistance training between 8 to 12 months 3 to 4 times per week. It is recommended that an intermediate trains at medium to high intensities 3 to 4 times per week.
These recommendations provide individuals on their resistance training journey with an optimal amount of stimuli to continue to progress towards their desired goals which are generally to increase muscle mass or strength.
Advanced: Regardless of age, an advanced is an individual who has been resistance training between greater than 12 months and more than 4 times per week. It is recommended that an advanced trains at high to very high intensities 4 to 6 times per week.
These recommendations provide individuals well into their resistance training journey with more frequent training sessions at higher intensities in order to increase muscular endurance, mass, strength, and/or power.
An important note here is that even the elite athlete may be a novice when it comes to resistance training. Thus, it may be unwise to program too many training sessions at too high of a training intensity too soon.
If you enjoyed this blog, please leave us with some feedback. If you need help with designing your strength and conditioning program our 10-5-3 e-book is a great starting point.
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