By: Alix Ungaretti, PT, DPT, CSCS

No Pain, No Gain! Right? When looking for direction on how to train for a sport or what exercises you should do to enhance strength, there doesn’t seem to be a lot of guidance on just how much you should train (especially in terms of reps and sets), and TikTok videos and Instagram Reels make it all the more confusing. Oftentimes, people are severely underdosed in their resistance used for the performance of the optimal set and reps.

For example, if you were given 4 sets of 6-8 reps for squats, and you can knock them out quickly and without feeling fatigued or even challenged, the goal of the exercise is not being met. The other concerning issue for training includes when it is appropriate to prescribe certain set and rep schemes – are you trying to increase your power, strength, or endurance? Or all of the above? Let’s discuss.

Strength Training: The Three Key Components

For all athletes, 1 component of 3 types of strength is involved.

  1. Power
  2. Absolute Strength
  3. Endurance

Take a distance swimmer, for example. The dive off the blocks and each flip turn requires power – a burst of movement in a quick period of time. To perform the stroke and pull yourself through the water, you need absolute strength – the ability to overcome a force, which in this case, is the water. Lastly, you need endurance to maintain that power and strength for a longer distance or period.

Basketball is another great example. You need power to get yourself off the ground to perform a lay-up or, if able, to dunk. You need absolute strength when boxing out an opponent for a rebound and endurance to get you through the game. While basketball does not require the same amount of endurance as long-distance swimming, training this aspect of your game is still important.

The Individualized Approach to Training

There should never be a “cookie-cutter” approach to training – not all athletes will receive the same volume of endurance training, power training, and absolute strength training in their personal training or physical therapy. This should be adapted to the demands of their sport. In comparing a long-distance swimmer to a basketball player, the swimmer may receive upwards of 40-50% endurance training, whereas the basketball player may only receive 20-30% endurance training, with a heavier emphasis on power and absolute strength. Regardless, each athlete is still receiving all types of training to excel in their sport.

Tailoring Physical Therapy to Individual Needs

This same principle applies in physical therapy. Depending on what type of injury is being addressed and the activity the patient would like to return to, it is increasingly important to treat with the proper set-rep scheme to facilitate achievement of that goal. When addressing mobility and dynamic warm-up exercises, in general, these exercises should be performed in a lower number of sets but a higher number of reps with little to no resistance, typically upwards of 12-20+ reps. For absolute strength, these exercises should be performed with resistance that induces fatigue at about 8-10 reps. If 10 reps for a set is prescribed, you should feel fatigued at 7-8 reps but be able to maintain proper form through all 10 reps. This is a good way to ensure you are achieving the goal of that exercise. Additionally, you should be able to perform multiple sets of that exercise with ample rest between sets. If addressing power, multiple sets of 4-6 reps should be performed with maximum effort, involving explosive movement and, if appropriate, a decent amount of resistance, as long as it is safe to load the athlete.

The Nervous System Connection to Training

It is also important to note the impact each type of exercise has on the nervous system, which affects the performance of the patient. Higher-intensity exercises, such as those relating to power, should not be done as frequently due to the increased central nervous system activity involved. This creates fatigue, and if performed too often (more than once or twice a week), can lead to injury rather than adaptation caused by faulty mechanics, improper form, and overloading of tissue. Therefore, finding someone who can help program a workout routine or facilitate recovery from an injury with a solid understanding of proper strength and conditioning prescription is highly recommended.

How to Train with Purpose

Understanding the right balance of power, absolute strength, and endurance training is essential for both healthy athletes and those recovering from injury. Individuals can optimize their performance and rehabilitation by tailoring training regimens to the specific demands of a sport or recovery goals. Avoiding a one-size-fits-all approach ensures that athletes are adequately challenged and can progress safely toward their goals. Whether you’re a competitive athlete or someone recovering from an injury, seeking guidance from knowledgeable professionals can make all the difference in achieving your desired outcomes. Remember, effective training is about more than just sets and reps—it’s about training smarter and with purpose. Always be sure to consult your training with qualified professionals, as we have discussed, there are a variety of factors that come into play for each individual’s personal training goals.

To work with Alix Ungaretti, PT, DPT, CSCS at North Phoenix, schedule and appointment today!