Program Design for Resistance Training | Training Load & Repetitions | CSCS Chapter 17

Resistance training programming requires balancing mechanical work and volume load to achieve specific athletic goals. Mechanical work, defined as force times displacement, differs from volume load, which is simply weight multiplied by repetitions. Determining appropriate training loads involves 1RM testing or multiple-rep maximums, with 1RM testing best reserved for intermediate or advanced athletes using multi-joint, primary lifts to ensure safety and validity. The repetition maximum continuum dictates that lower repetitions (1-5) emphasize strength and power, moderate ranges (6-12) optimize hypertrophy, and higher ranges (15+) build muscular endurance. Progressive overload, such as the two-for-two rule, ensures continued adaptation by increasing weight once an athlete exceeds their target repetitions in consecutive sessions. Effective programming varies these loads—incorporating heavy, medium, and light days—to manage fatigue while maximizing performance gains.