After a warm and not so snowy winter, we are looking to make up for lost time with our summer outdoor activities. The trails beckon for us to hike/bike/run them all in the first week! Our enthusiasm knows no bounds as we load up our activity plate to overflowing. Enduro obesity? Well, supersize mine with the Sunflower relay. We soak up the new life around us, and run with those way too fast for us. Most will wake up one morning to find their body has betrayed them. They went out on the trail with the mind of a 20 year old, and woke up the next morning with the screaming joints of an octogenarian.

Its then that the light comes on, I have a choice. The new fitness revolution gives us the ability to keep in shape and tolerate the changing seasons of activity (and age). There are fewer traumas to our bodies and ego. It’s a secret I’ll share with you, it’s called: progressive overload strength training. It’s perfect for anyone with a short attention span since its always changing. Maintaining good strength will allow for better tolerance of the changing seasons. It keeps the tendons strong and ready to do new things. It provides the underpinnings of support for the weekend warrior, or enduro stud/studette to succeed.

It used to be that you would go to the gym and lift a weight for 12 repetitions, rest, then repeat again for a total of three ‘sets’. This was actually pretty good since it increased muscle mass, strength, and endurance. The dark side of this picture is that after 4 weeks, the changes stop and you are basically treading water with no additional gains after the first 4 weeks. Yes, you still get benefit in reducing the risk of heart disease, diabetes, colon cancer, and osteoporosis. But what I really want is bigger biceps, to beat my buddy in the next race, and to survive a bike ride with Pat Norwil.

Progressive overload gradually increases the stress of the body by never letting the muscle get used to the demands placed on it. This forces constant change and improvement in strength and endurance. The same principles apply to endurance activities as well, but this article will deal mostly with strength training. As with any fitness program, consult your physician if you have heart disease, hypertension, or other complicating conditions.

How heavy and how many repetitions?
Both light, moderate, and heavy resistances can be used in a strength program. A light weight is one that you can lift 20 times before failure, a moderate weight is 12 lifts before failure, and a heavy weight is one you can lift 8 times before failure. You can perform these in sets of three with 1-3 minutes between sets. The heavier the weight, the longer the rest period. If you are starting a weight program from scratch, I recommend performing just one set. Studies have shown a 40% increase in strength in 4 weeks from an untrained initial starting point. You can also get away with less heavy resistance in order to give your muscles an opportunity to adapt, and not wake up feeling like that 80 year old. More experienced individuals will benefit from multiple sets. Typical descriptions of this training would look like 3x20, 3x12, or 3x8. Remember that there is not much left in the tank at the end of a set. Near failure in the exercise is important.

When do I change the resistance?
There are two very popular models for changing the weight-training program. The monthly model changes the set and repetition scheme every month. You would typically start with the lighter weights at 3x20 repetitions, and proceed the second month to 3x12 reps (moderate), and 3x8 reps (heavy) on the third month.

The second method of change is called the undulating model of training. This is perfect for the attention deficit crowd in the gym. Each day of lifting in the week you use a different resistance scheme. Monday is the heavy day with 3x8reps, Wednesday is moderate with 3x12, and Friday is getting ready for the weekend with 3x20 repetitions. You can even mix up the days during the week. This is perfect for when you can’t remember, “what was I supposed to do today”. Anything works with this model.

How often and how fast?
Optimal training frequencies have been closely looked at in studies. Beginners can benefit from as little as 2 days per week. As usual, more is better with 3-4 for advanced trainers. You could even alternate frequency with 2 one week, and 3 strength workouts the next. Don’t neglect aerobic activity! Include it in your strength routine if you can’t make it out for a separate workout.

The speed of the lifting can also benefit from change. Beginners should concentrate on a slow steady movement. Power training for advanced trainers can include high-speed movements with lighter resistance. As always, safety is important and it is better to err on the side of slower speeds to protect yourself. There is a super slow movement afloat which does an excellent job of making very slow lifting fun and interesting. While you can get strong, you also get slow! I recommend this to all my biking buddies.

Machines or free weights?
Machines for resistance training are considered very easy and safe, perfect for the novice strength trainer. The advantage of free weights (barbells, dumbbells) is that the trunk and supporting muscles are more involved in steadying the weight. Activities with free weights can be blended into a program over time to create more change. Other fun activities to keep your muscles guessing are medicine balls, balance and agility aids, and large ‘Swiss’ balls.

In closing, the new method of progressive overload training emphasizes change. It’s the perfect method to use in adapting to the wonderful and varying seasons of activity in the Methow Valley. With this training you can supersize your next weekend on the trails!

Peter Dickinson MS, PT, SCS

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