Is exercise variety important during resistance training?

From the Guidelines

Incorporating variety in resistance training exercises every 4-6 weeks is crucial to prevent plateaus, reduce overuse injuries, and ensure balanced muscle development, while maintaining consistency with core exercises to track progress and build specific strength. When resistance training, it's essential to strike a balance between variety and consistency. According to the 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis 1, each major muscle group should be trained on 2-3 days per week, with a moderate to hard intensity of 60-70% of the 1RM for novice to intermediate exercisers.

The American Heart Association's exercise standards for testing and training also emphasize the importance of proper technique, number, and types of exercises, and safety precautions when initiating a resistance training program 1. A good approach is to keep main compound movements relatively consistent while varying secondary exercises, rep ranges, rest periods, or training techniques. This balanced approach works because the body adapts to specific movement patterns over time, and strategic variation creates new challenges that stimulate continued muscle growth and strength development.

Some key points to consider when designing a resistance training program include:

• Frequency: 2-3 days per week for each major muscle group 1
• Intensity: 60-70% of the 1RM for novice to intermediate exercisers, and 40-50% of the 1RM for older persons beginning exercise or sedentary persons 1
• Repetitions: 8-12 repetitions to improve strength and power in most adults, and 10-15 repetitions to improve strength in middle-aged and older persons starting exercise 1
• Sets: 2-4 sets for most adults to improve strength and power, and a single set of resistance exercise can be effective especially among older and novice exercisers 1
• Progression: a gradual progression of greater resistance and/or more repetitions per set and/or increasing frequency is recommended 1

By incorporating variety and consistency in resistance training exercises, individuals can optimize their results, prevent plateaus, and reduce the risk of overuse injuries, ultimately improving their overall morbidity, mortality, and quality of life.

From the Research

Importance of Exercise Variety in Resistance Training

• Variety in exercise is a key element to effective resistance training, as it helps to maximize the benefits associated with resistance training 2.
• Proper program design, which includes variation, is essential to achieve improvements in physical function and athletic performance 2.
• While the importance of variety is highlighted, the provided studies do not specifically compare the effects of varying exercises versus performing the same exercises weekly.

Benefits of Resistance Training

• Resistance training has numerous benefits, including improving muscle strength, power, endurance, and hypertrophy, as well as reducing body fat, improving blood lipid profiles, and relieving low back pain 2, 3.
• It is also associated with reduced all-cause and cancer-related mortality, reduced incidence of cardiovascular disease, hypertension, and symptoms of anxiety and depression 4.

Minimal-Dose Resistance Training

• Minimal-dose resistance training, characterized by lower session volumes and higher training intensities, can improve strength and functional ability in younger and older adults 4.
• This approach may be more feasible and scalable than traditional resistance training, and can help to minimize barriers to participation 4.

Exercise Selection and Progression

• The selection of exercises that target major muscle groups and challenge both balance and stabilizing musculature is important for effective resistance training 4, 5.
• Progressive overload, variation, and specificity are essential components of a well-designed resistance training program 2.