Tactical Fitness: Working with Weights in a Resistance Program

Stew, 

I have a few questions when it comes to your workout sets and circuits. 

1. How much weight should I start off with when I'm doing the barbell movements?

Good question. First of all, any barbell movement can be replaced with a dumbbell or kettlebell motion if you do not have a barbell. I usually have a repetition range or a time range per set. For instance, if a workout says:

Repeat 3 times:

• Bench press 5-10
• Pull-ups max reps 1 minute
• Plank pose 1 minute

This is a classic push, pull, core circuit. Make the push a bit heavier and the pull-ups should focus more on reps. The core "resting exercise" is a plank pose.

You should find a weight that you can do barely within that five- to 10-rep range. So you can go 75%-80% of your max weight and shoot for five reps or lighten it up and go to 10 reps. If 10 reps is too easy, then increase the weight so that it is not.

Now for the timed sets. Most people cannot do pull-ups for an entire minute, so do what you can. Rest a few seconds, change grips and try again until the one-minute period is complete. If you can do only a few pull-ups, then do what you can and resort to pulldowns or rows for the remaining time.

The same would go for weighted sets for one minute. Do what you can (light weight), and when you cannot do anymore, make it lighter if you have time by pulling the pin on a machine or having a spotter drop a plate from the barbell. Having lighter dumbbells near you is a good option to complete the one-minute set.

2. How often should I increase the weight?

It depends on your goals. If you are trying to increase your overall strength and maximum lifting power, try to add weight each week. If you are working on more muscle stamina and endurance, then increase reps by pushing yourself so you may just have 1-2 reps left in you.

I hope this straightens up some things with the workouts. Even though the workouts are generic and not personalized to you specifically, you still can manipulate them to fit your daily or even long-term goals. If it makes sense and is moving you toward your goal, give it a try and see whether the results follow. If you are failing to see the results you seek in 3-4 weeks, try another version and find what works best for you.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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