Personal Training 101:
Program Variables and
Design
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Dan Wathen, MA, ATC, CSCS*D, NSCA-CPT*D, FNSCA1 and Patrick Hagerman, EdD, CSCS, NSCA-CPT, FNSCA2
Athletic Trainer Emeritus, Youngstown State University, Youngstown, Ohio; and 2Sport Skill Development, Quest
Personal Training Inc, Nowata, Oklahoma
1
SUMMARY
BUILDING SUCCESSFUL TRAINING
PROGRAMS FOR NOVICE AND
INTERMEDIATE CLIENTS DEPENDS
ON A TRAINING PROGRAM THAT
PRODUCES AN APPROPRIATE
OVERLOAD WITHOUT INDUCING
OVERTRAINING. THE APPLICATION
OF A SPECIFIC NUMBER OF SETS
AND REPETITIONS PER EXERCISE,
AN APPROPRIATE LOAD, AND
CHOICE OF EXERCISES IN A
TRAINING PROGRAM IS CRITICAL
TO ITS SUCCESS. BASIC CONCEPTS OF PROGRAM DESIGN AND
A SAMPLE BASIC PERIODIZATION
PROGRAM ARE PROVIDED.
INTRODUCTION
ne of the biggest challenges
a strength and conditioning
professional faces is designing
programs that will provide the greatest
benefit to their client. Given that such
a program must induce an overload to
stress the muscles and require the body
to change, each component of the
program must be considered in relation
to the final goal. Program components
that can be manipulated include the
number of sets and repetitions, percent
of one repetition maximum (%1RM),
amount of rest between sets, and the
exercises used.
O
optimal strength gains. The center of
this debate is whether a single set or
multiple sets of an exercise provide the
greatest strength gains. In the early
1960s, Berger (2,3) performed a series
of experiments with college-aged novice trainees, concluding that 3 sets of
3–9 repetitions (reps) was best for
strength gains when performed 3 times
per week. Berger further concluded
that it was only necessary to work at
the repetition maximum (RM) once
per week. Berger’s work, along with
many studies and meta-analyses demonstrating the superiority of multiple
sets over a single set, has been
criticized (4,5,7). This criticism stems
from the fact that a single set of
exercise has been shown to produce
strength gains in some studies (4,5,7).
The reason that a single set may produce strength gains is based on the idea
that if a client moves from doing no
strength training to completing one
set of several exercises, an overload is
produced that will result in some
strength gain. However, the current
scientific literature demonstrates that
multiple sets will produce strength
gains that are superior to single sets
(1–3,6,8–14). So although a single set
may produce an increase in strength, it
will be limited to the overload induced,
and multiple sets will provide a greater
overload and therefore greater strength
gains over time.
training, measured in months or years;
the clients are categorized as novice,
intermediate, or advanced. Training
age is more critical to the exercise
prescription than chronological age or
gender because it partially determines
the technical ability of the client and
how quickly their body adapts and
recovers from exercise (1,8,13). Generally speaking, as a client progresses
in training age, so does their ability
to handle a greater overall volume of
training. Novices are generally clients
with less than 6 months of strength
training experience. Intermediate trainees have 6–12 months of strength
training experience, and advanced
clients will have at least a year of
strength training experience.
There are unlimited ways the components of an exercise program can be
designed, and there is no single program that works for everyone. However, when working with novice
clients, a trainer may choose to follow
the guidelines set forth by the National
Strength and Conditioning Association
(1) and American College of Sports
Medicine (8) of performing 1–3 sets of
6–15 reps per exercise. Novices with no
previous strength training (training
age = 0) may begin with a single set of
each exercise, which will provide some
strength gains; however, those gains
will be limited because of the small
volume of exercise, so when strength
SINGLE VERSUS MULTIPLE SETS
Few topics in resistance training have
been debated more than the question
of the proper number of sets to achieve
TRAINING AGE AND VOLUME
The training age of a client is the
amount of time the person has been
Copyright Ó National Strength and Conditioning Association
KEY WORDS:
sets; reps; loads; periodization
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47
Program Variables and Design
Table 1
Sample 6-month periodization program for the novice client
Wk
D
Sets
Reps
%1RM
1
1
1–3
6
60
Heavy d
1
2
1–3
6
50
Light d
1
3
1–3
6
55
Moderate d
2
1
1–3
8
60
2
2
1–3
8
50
2
3
1–3
8
55
3
1
1–3
10
60
3
2
1–3
10
50
3
3
1–3
10
55
4
1
1–3
12
60
4
2
1–3
12
50
4
3
1–3
12
55
5
1
1–3
14
60
5
2
1–3
14
50
5
3
1–3
14
55
6
1
1–3
6
60
6
2
1–3
6
50
6
3
1–3
6
55
1
1
1–3
14
60
1
2
1–3
14
50
1
3
1–3
14
55
2
1
1–3
12
65
2
2
1–3
12
50
2
3
1–3
12
60
3
1
1–3
10
70
3
2
1–3
10
60
3
3
1–3
10
65
4
1
1–3
8
75
4
2
1–3
8
60
4
3
1–3
8
70
5
1
1–3
6
80
5
2
1–3
6
65
Mesocycle 1: 6 wk
Unloading wk
Mesocycle 2: 6 wk
(continued)
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VOLUME 32 | NUMBER 3 | JUNE 2010
Table 1
(continued)
Wk
D
Sets
Reps
%1RM
5
3
1–3
6
70
6
1–3
1–3
6
60
Unloading wk
Mesocycles 3 and 4: Repeat the same sets, reps, and %1RM assignments as in mesocycles 1 and 2 but change the exercises performed. A 2-week
transitional phase of active rest will be inserted after the fourth mesocycle. Goals should continue to be perfecting technique and developing
a base of strength and muscular endurance.
Reps = repetitions; RM = repetition maximum.
gains are of great importance, 2–3 sets
per exercise should be used to provide
more volume (6,8,9–14). These initial
volumes of exercise will be sufficient
to produce strength gains, mainly
through the mechanisms of better
neuromuscular coordination and intramuscular recruitment. As the client
progresses to intermediate and advanced status, volume may be adjusted
by adding sets and exercises, whereas
reps can be lowered to allow for the
use of a greater %1RM. Clients with
more than 1 year of experience may
need even more volume of training to
continue to progress (1,8,13).
TRAINING INTENSITY
Training intensity is the amount of
weight lifted relative to a client’s maximum capabilities for a prescribed number of reps, usually denoted as %1RM.
Training intensity along with variation
in the number of sets, reps, length of
rest periods between sets, and number
of exercises are the most critical elements to sustain progress in resistance
training (1,8,13). Most research indicates that working with loads of
50–60% of 1RM is sufficient for novice
trainees to make strength gains (8,11).
However, as training progresses and
strength increases, a greater %1RM
must be used to continue progress. To
insure proper training intensity and
variation for the client, a periodized
program should be developed (1,8,13).
Novice trainees often have issues with
time commitment and compliance
with training programs (12). A personal
trainer generally needs to increase the
volume of exercise gradually to avoid
having the client quit the program
because of excessive soreness, fatigue,
or time-related issues. It is critical that
novice clients develop proper exercise technique before increasing resistance such that they should never
sacrifice form for additional reps or
resistance (1,13). 1RM may be tested
after a couple of weeks of introductory
training or a RM can be used instead.
A RM is the greatest amount of weight
that can be lifted for a specified number
of reps. For instance, if a client completes 10 reps with 45 pounds, his or
her 10RM for that exercise is
45 pounds. The trainer can then adjust
the load by using a percentage of the
RM for each exercise based on the
number of reps to be performed.
1RM, but for the sake of increasing
compliance and learning correct technique, the load will begin in this lower
range and progress throughout the
program. In this example, one of the
days will be considered the heavy day
(at the high end of the prescribed
%1RM), whereas the other day(s) will
use 5–10% less load than the heavy day
for the same number of sets and reps.
This allows the trainer to pick the heavy
day when the client is best prepared. If
the client is having a bad day (stressed
out, not feeling well, and the like), the
load can be adjusted to the moderate
or light day load. An unloading week
is used every 4–6 weeks with loads
10–30% less than the preceding week.
PERIODIZATION FOR THE
NOVICE CLIENT
PERIODIZATION FOR
INTERMEDIATE CLIENTS
The novice client should begin strength
training 2–3 days per week. Classic
periodization varies loads on a daily
basis and moves from high volume
with low loads to low volume with
high loads over time (12). The sample
periodization program shown in Table 1
is a reverse periodization model where
the client moves from low/moderate
volume and load to high volume and
moderate load. In the authors’ experience, the reverse periodization model
serves to prevent extreme soreness that
can result from overtraining a novice
client by using a lower initial volume
than classic periodization.
There is quite a bit of trial and error in
the beginning of most novice programs
when finding loads that challenge but
do not overly stress the client. Typically, a client can complete 6 reps with
a load that is greater than 50–60% of
As a client transitions from a novice to
an intermediate, periodization can take
on additional specific goals for each
mesocycle. In the example shown in
Table 2, a client begins with an endurance mesocycle, followed by a strength
mesocycle, and ending with a strength
and power mesocycle. The changes to
sets, reps, and load are similar to the
novice periodization scheme, but the
number of sets has increased, as has
the %1RM used. Repetitions for most
exercises will remain within the 6–15
range, but there are some exceptions to
the rule. Depending on the client’s
goals and their ability to perform front
squats and dead lifts properly, some
ballistic/explosive lifting may be introduced during the intermediate phase;
however, the reps should remain at 5
or less for lifts, including power cleans,
power snatches, one-arm snatches,
Strength and Conditioning Journal | www.nsca-lift.org
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Program Variables and Design
Table 2
Sample 3-month periodization program for the intermediate client.
Wk
D
Sets
Reps
%1RM
Mesocycle 1: 1–4 wk—endurance phase
1
1
2–4
10
60
Heavy d
1
2
2–4
10
50
Light d
1
3
2–4
10
55
Moderate d
2
1
2–4
10
70
2
2
2–4
10
50
2
3
2–4
10
60
3
1
2–4
10
75
3
2
2–4
10
55
3
3
2–4
10
65
4
1–3
1–3
6
55–65
Unloading wk
Mesocycle 2: 5–8 wk—strength phase
5
1
Retest the 1RM for each exercise
5
2
2–4
8
65
5
3
2–4
8
75
6
1
2–4
8
80
6
2
2–4
8
60
6
3
2–4
8
70
7
1
2–4
6
85
7
2
2–4
6
65
7
3
2–4
6
75
8
1–3
2–4
5
60–70
Unloading wk
Mesocycle 3: 9–12 wk—strength and power phase
9
1
Retest the 1RM for each exercise
9
2
2–4
5
85
9
3
2–4
5
75
10
1
2–4
4
90
10
2
2–4
4
70
10
3
2–4
4
80
11
1
2–4
2–3
95
11
2
2–4
2–3
70
11
3
2–4
2–3
80
12
1–3
2–4
4
60–70
Unloading wk
Depending on client’s goals, progress with a similar set and repetition model until they reach a year of training status, at which time greater
volume in the form of sets may be added. Regular transitional weeks should be taken at the end of each major block of training.
Reps = repetitions; RM = repetition maximum.
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VOLUME 32 | NUMBER 3 | JUNE 2010
power jerks, and push presses. As the
%1RM climbs, the number of reps possible per set will decrease. When the
client reaches levels of 85% of 1RM and
greater, reps will be below the traditional
6–15 range. Additionally, rather than
dramatically increasing the amount of
weight for an exercise, increase the
intensity of the exercises during this
scheme by adding a set, reducing the rest
periods between sets, and/or increasing
the speed of movement during the
concentric phase of a the lift.
SUMMARY
In summary, current research and the
client’s goals and expectations will
determine the optimal number of sets,
reps, and %1RM used per exercise.
Current guidelines call for 1–3 sets of
6–15 reps for novice trainees and 2–4
sets of 1–15 reps for intermediate and
advance trainees. Higher reps are
associated with more muscular endurance gains, whereas lower reps are
associated with greater strength and
power gains (1,8).
3. Berger RA. Optimal repetitions for the
development of strength. Res Q 33:
334–338, 1962.
4. Carpinelli RN. Berger in retrospect: Effect
of varied weight training programs on strength.
Br J Sports Med 36: 319–324, 2002.
5. Carpinelli RN and Otto RM. Strength
training: Single versus multiple sets. Sports
Med 26: 73–84, 1998.
6. Krieger JW. Single versus multiple sets of
resistance exercise: A meta-regression.
J Strength Cond Res 23: 1890–1901, 2009.
7. Otto RM and Carpinelli RN. A critical
analysis of the single versus multiple set
debate. JEPonline 9: 32–57, 2006.
8. Ratamess NA, Alvar BA, Evetoch TK,
Housh TJ, Kibler WB, Kraemer WJ, and
Triplett NT. American College of Sports
Medicine position stand. Progression models
in resistance training for healthy adults. Med
Sci Sports Exerc 41: 687–708, 2009.
9. Rhea MR, Alvar BA, Ball SD, and
Burkett LN. Three sets of weight training
superior to one set with equal intensity for
eliciting strength. J Strength Cond Res 16:
525–529, 2002.
10. Rhea MR, Alvar BA, and Burkett LN.
Single for multiple sets for strength: A
meta-analysis to address the controversy.
Res Q Exerc Sport 73: 485–488, 2002.
11. Rhea MR, Alvar BA, Burkett LN, and
Ball SD. A meta-analysis to determine the
dose response for strength development.
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12. Sharkey B. Fitness and Health. Champaign,
IL: Human Kinetics, 1997. pp. 362.
13. Stone MH, Plisk SS, Stone ME,
Schilling BK, O’Bryant HS, and Pierce KC.
Athletic performance development: Volume
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Dan Wathen is
an athletic trainer
emeritus at
Youngstown State
University.
Patrick
Hagerman is the
director of Sport
Skill Development
at Quest Personal
Training Inc.
REFERENCES
1. Baechle TA and Earle RW. Resistance
Training Program Design In Essentials of
Personal Training. Champaign, IL: Human
Kinetics, 2004. pp. 370–383.
2. Berger RA. Effect of varied weight training
programs on strength. Res Q 33:
168–181, 1962.
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