The Rhyme to the Reason

Walk It Off (WIO) clients can attest that our therapists struggle at keeping track of the number of repetitions (reps) during exercises. You may find yourself doing one or two more from time to time, but they do have a method to the madness.

Bad counting aside, your trainer DOES have a specific number of sets and reps in mind when prescribing exercises. No matter your ability level, every client has different needs and specific goals. The WIO Staff are aware of this, and tailor each program to each individual.

This blog is to give YOU, the client, some insight into why your trainers pick the numbers they do for specific exercises. And to give you a small glimpse into exercise prescription.

By The Numbers

Over the years, researchers have been able to determine the best number of reps and sets for specific strength training goals. It is summarized easily in the chart below.

Please take note that this chart is designed specifically for strength training. And does not include any information regarding cardiovascular fitness.

This is a great tool to give you an idea of where to aim, although, there are always exceptions to the rules. The chart is really only a guideline. Your trainers will best decide the load and volume to help you reach your goals. Depending on those goals, you may need to incorporate multiple aspects of strength training.

Below is an example of how your trainer could use endurance and strength training to help you reach the goal of completing a floor to chair transfer:

Endurance Muscle training: High Volume, Low Load

Goal: Transfer from floor to chair

To transfer from the floor into your chair, you will need enough core stability to maintain your balance while changing your center of gravity. The muscles you use to sustain sitting balance are considered endurance muscles. As they need to stay activated and engaged for long periods of time. To obtain core endurance, training would most likely include a high volume, low load exercises.

Example of exercises: 12-15 reps x 3 sets of seated oblique dips, sit ups on the TG, or unsupported med balls tosses in long sitting .

Strength Training: Low Volume, High Load

Goal: Transfer from floor to chair

There are many muscles that require a degree of strength, such as your latissimus dorsi, pectorals, deltoid and triceps to complete a floor to chair transfer. When strength training, we need to consider the reps, set and load (weight). It is important to pick a load that is challenging enough that it can lead to fatigue. But manageable enough that you are still able to achieve proper form. Your trainer can make the load more difficult by increasing weight, changing the position the exercise is completed on, or increasing the tension on a piece of equipment.

Example of exercises: 6 reps x 4 sets of seated lat pull down, push ups in a position that makes it difficult for you to complete more than 6, TXR resisted roll outs.

There are endless ways that your trainer can manipulate and adapt the training guidelines for various strength exercises. Education is power, so invest in your own health and fitness journey. If you have any questions regarding exercise

prescription, fitness goals or your training program, be sure to ask your WIO trainer.

Jessica Little

Physiotherapist