Technique
Can the intended range and control be repeated without the movement breaking down?
Free tool / 02 · Strength
Build the frame of a strength week.
Choose a goal, schedule and equipment. The tool returns an educational structure: movement patterns, weekly organisation and progression questions without pretending to be an individual treatment plan.
Four decisions
Strength Week Planner
The framework behind the result.
A useful strength week distributes several movement demands: knee-dominant work, hip-dominant work, pushing, pulling, carrying or trunk control. Exercise names can change while the pattern remains. A squat may be loaded with body weight, a dumbbell or a barbell; the appropriate version depends on skill, equipment and symptoms.
Repetitions in reserve, shortened to RIR, estimates how many technically acceptable repetitions might remain at the end of a set. Finishing with about two or three repetitions in reserve can make a set challenging without requiring failure. The estimate is subjective and improves with experience.
Progressive overload
means gradually increasing the training demand. Load is one option. Repetitions, sets, range of motion, exercise difficulty, speed control and weekly frequency can also change the stimulus.
Before progressing
Response
Did symptoms, soreness and fatigue settle in time for the next important task?
Performance
Can another repetition, a small load increase or better control be added while preserving quality?
Evidence base
Resistance-training dose depends on the outcome.
Currier et al. · Medicine & Science in Sports & Exercise · 2023/2026 update
Network meta-analysis and position-stand work comparing resistance-training prescriptions for strength, hypertrophy and physical function. Different prescriptions can work; specificity and adequate effort shape the outcome. PubMed
Jenkins et al. · Frontiers in Physiology · 2017
High- and low-load training produced similar hypertrophy in 26 trained men, while heavier loading produced larger one-repetition-maximum gains. doi:10.3389/fphys.2017.00331