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One method I have used in my sessions for the last 20 years is time-based resistance training rather than counting reps. When training clients or myself, I use a countdown timer on my watch. I will preset it for a specific time, usually somewhere between 30 seconds and 2 minutes, depending on the goal. When the timer beeps, the set is over. Why do this instead of counting reps?

 

1. Reps are an imprecise measurement depending on the speed of movement, exercise performed, and many other factors. 8 slow reps may equal 20 fast reps when we compare total time under tension.
2. Time under tension is the critical thing, and time should be measured accurately.
3. Sometimes people will rush through the set to get it over with(gotta get to rep 10!!), using sloppy form in the process. Time is linear, and keeps us honest, since going faster won’t end the set sooner. You might as well do it properly.
4. If a client is struggling to lift a heavy weight, time can be added to the set to improve. Example: “Last time, JoAnn, you lifted 15 pounds for 30 seconds. This time we are going to keep the weight the same, but go for 35 seconds.” More performance, but done incrementally if necessary.
5. Proper focus when lifting, no more counting, forgetting what number you’re on, etc. Set that timer and focus on the work that needs to be done.

Sometimes there is resistance to this idea(no pun intended). But when we consider that every other form of exercise is measured by time (stretching, all cardio), it begins to make more sense.

– Be healthy and safe,

Mike

SESSIONS CAN BE DONE EITHER IN YOUR HOME OR ONLINE VIA ZOOM!