Exercise variables

Exercise variables

There are a few key variables to consider when completing your strength training sessions. 

Watch the video below for an introduction to relevant exercise variables, provided by Ashley.

Read through the sections below, where we dive into exercise variables in a bit more detail…

Reps in reserve

A training method that measures the intensity of a lift by counting how many more repetitions a person could perform before failure

Weights and load

The weight (in kilograms or pounds) of your dumbell (or other external object you’re using)

Frequency

The number of training sessions per week

Form and range of motion

The correct way to perform an exercise, which includes proper body positioning and aiming for a full range of motion. It's important to maintain good form to use the intended muscles

Tempo

The speed that you lift the weight and contract the intended muscle (the concentric phase of movement) and how quickly you lower the weight, lengthening the intended muscle (the eccentric phase of movement

Rest

With strength training, we typically take a 1- 5 minute rest between sets. It’s important to rest as long as you need to, to feel refreshed and ready to perform the next set with good form.
 

De-load / recovery week

A short period of reduced training intensity or volume to allow for physical and mental recovery. If you can’t make any more progress, try taking a week off from heavy weights or lifting altogether.

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