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The Seven Principles of Resistance Training

When focusing on resistance training and overall athletic performance for that matter, there are seven overarching principles that guide improvement. When you train, try to keep these principles in mind as you look for improvements. Often people find that they reach performance plateaus, but if they review their program, they will find that they are most likely neglecting one or more of the following principles:

1. The principle of overload

2. Principle of progression

3. The specificity principle

4. The variation principle

5. The principle of individuality

6. The principle of diminishing returns

7. Principle of reversibility

The principle of overload

This is one of the basic principles of resistance training. This basically means that if you want to get stronger or grow the muscle, you need to work or ‘overload’ the muscle. When you overload the muscle, you are actually tearing the muscle tissue at a microscopic level. When this happens, the body tries to overcompensate and anticipate that it will have to be done again. Thereby, more muscle tissue is laid down, which causes muscle growth.

Principle of progression

Again, this is one of the basic principles of weight training. This means that as you get stronger, there’s no point in continuing to lift the same weight – you need to ‘progress’ by lifting heavier weight, or pumping out more reps. If the progression is too great, the weight will be too heavy to lift, but if there is no or little progression, there will be no performance improvement.

The specificity principle

The concept of specificity is that if you want to improve your performance in a certain area, you need to train in that area. In other words, train how to play! If you want to improve athletic performance in, say, basketball, there’s no point in running laps around an oval – Do athletics based on basketball, such as suicide runs, ball drills, etc. Resistance training is the same – if you want to improve your push-ups, do push-ups and exercises that mimic that movement.

The variation principle

Some people get confused that variety and specificity are in conflict with each other. In fact, they absolutely do not! The idea of ​​variety is that you mix up your exercise routine so that your body doesn’t adapt too effectively to what you’re trying to achieve. Again, using the push-up as an example, you can vary your push-up workout by changing it to incline or decline push-ups, putting a clap in the middle, or moving your hand closer to make it a triceps push-up. Alternatively, you can try a bench press – biomechanically it is almost identical.

The principle of individuality

The principle of individuality covers the differences between people with the ‘X’ factor – and the athletic freaks who seem to get stronger just by looking at weights! More seriously, individuality recognizes that all people train at different speeds. This individuality can be influenced by age, gender, race, nutrition, genetic predisposition and sleep factors. That’s why it’s important that people follow their individual exercise routine rather than copying what everyone else seems to be doing.

The principle of diminishing returns

The principle of diminishing returns means that as someone gets stronger or stronger, it takes more effort to keep getting stronger or stronger. A beginner who is morbidly obese will lose a significant amount of weight when they start, but as they lose more and more weight, it becomes harder and harder to keep losing weight. Strength gains are the same. This is why world class athletes train for hours every day to try to achieve a 1-2% improvement!

Principle of reversibility

This is the ‘move it or lose it’ rule. This means training must be continued to maintain athleticism and strength base or the results will be reversed. In general, the elderly are not as strong as when they were in their youth, partly because they are not as active as when they were young. It has been estimated that an athlete on bed rest will lose approximately 10% of cardiovascular performance Per week! This is why many athletes want to maintain their strength and conditioning in the off-season – It is much easier to maintain fitness and strength than to lose it and try to regain it.

These are the seven principles of resistance training. Try to remember these and take them into consideration when writing your next training program!

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