Skip to main content

Table 1 Periodized resistance training programme for structured (STRUC) participants

From: Programming and supervision of resistance training leads to positive effects on strength and body composition: results from two randomised trials of community fitness programmes

Mesocycle 1

Week 1–3

1 × 8–10 reps

(70% 1RM)

Week 3–5

2 × 15 reps

(40% 1RM)

Weeks 6–8

3 × 12 reps

(50% 1RM)

Week 9–12

4 × 12 reps

(50% 1RM)

Mesocycle 2

Week 13–16

4 × 10 reps

(60% 1RM)

Week 17–24

3 × 15 reps

(40% 1RM)

Mesocycle 3

Week 25–27

4 × 10 reps

(60% 1RM)

Week 28–36

3 × 12 reps

(50% 1RM)

Mesocycle 4

Week 37–39

3 × 6 reps

(80% 1RM)

Week 40–48

4 × 10 reps

(60% 1RM)