Variations to resistance exercise training plans

For much of the course, we have discussed a “plain vanilla” approach to resistance exercise training. For example, completing three sets of bent over low row then moving to three sets of chest press and so on until all sets and repetitions are complete. This may be best for some strength goals and people who like strict routines, but for the general fitness seeker who is looking at doing resistance exercises for (hopefully!) 50+ years of their lives this may be rather mundane at times. People who want to move past a plateau may also need to vary their workouts. The following workout variations can be sprinkled into their regular plan for variety.

There are lots of ways to vary a resistance exercise workout routine. This chapter will start with some common methods that are widely used, then will move on to some other variations to highlight that creativity can be used to vary resistance exercise training plans.

As many rounds/reps as possible (AMRAP)

In an AMRAP workout, the aim is typically to try to get through as many rounds of the exercises as possible in the given time. AMRAP sets are typically 2-4 different exercises.

For example, in five minutes how many rounds of eight reps each of hammer curl/overhead press/front squat (plus recovery) can the person do? The amount of time can vary based on the difficulty of the exercises and/or fitness of the individual. The exercises can alternate between muscle groups, such as in the hammer curl/overhead press/front squat example, or a compound set such as high row/hammer curl/reverse fly. The same number of reps can be prescribed, or an increasing ladder or adding one rep for each exercise for each round.

Every minute on the minute (EMOM)

Just as the name implies, in an EMOM workout at the start of each minute of the workout the set starts. The aim is typically to do the reps in about 40 seconds, to have about a 20 second rest. EMOM are usually one type of exercise at a time (example: 15 push-ups) or short sets of 2-3 exercises that can be moved between quickly, like 5 push-ups and 5 renegade rows on each side. EMOM can also be incrementally more difficult, such as doing three minutes but adding one rep per exercise each round.

Construct exercise set

A construct exercise set is a fun way to split up an exercise into its parts. It can be especially good for beginners or people new to the particular exercise, because the person first does the movements of a multi-movement exercise separately then completes more complex exercise. Some examples are overhead press/front squat/push press or leg raise/crunch/V crunch. Typically, a construct exercise is a low rep (4-6 of each exercise in the group) and the rest is taken after all three exercises of the set is completed.

Drop sets

Drop sets is a technique where the person does the exercise at a higher weight, often to failure or near failure, then reduces (“drops”) the weight and completes a few more reps with the lighter weight. This can be a good technique for when someone is trying to move past a plateau, or is limited by the selection weights they have (the jump from 15 lbs dumbbells to 20 lbs can be big!).

Other variations

There are many other ways to vary an exercise set. For example, a hammer curl or other exercise that uses dumbbells can be done both sides together, each side separately, or as a reciprocating set. Often when the exercise is one side only, the person will have to focus on not rocking or shifting side-to-side, which provides a ‘bonus’ core workout. Many exercises that are typically done standing, such as an overhead press, triceps extension, or biceps curls can also be done kneeling. Again, the person will have to use their core more (instead of their legs, like when standing) to keep balanced and get a little sneaky core workout.

Additional equipment can also be used to vary exercises. The use of these modalities sometimes makes an exercise more challenging to keep good form, which is great for experienced people but may require the trainer or coach to make sure the person has good form and core strength to safely perform the exercises. These are further discussed in the Modalities chapter of this book, but will also be briefly mentioned here. For example, kneeling on the soft dome side of a Bosu ball while doing upper body and shoulder exercises or standing on a balance pad or standing with each foot on an inflatable balance disk.