strong3 and biofitness.com plans for weightlift bodybuild aerobics powerlift sports football basketball baseball hockey running track field wrestling tennis racketball swimming golf rugby soccer bicycle ski nutrition diet exercise fitness management health medicine club gym spa education athletics association school college university physical therapy computer internet worldwide web communication sex appeal date service with maximum cardiology conditioning muscle growth results here on time

BIOFITNESS CERTIFIED "WORKOUT PLANNING SPECIALIST"
Creating The Strength Test / Finding The Client's Capacity

BioFitness Institute Curriculum

HOME

STRENGTH TESTING

Page Three of Four / Strength Testing

STARTING RESISTANCES

PAGE FOUR / RESISTANCE PROGRESSIONS

BACK

Step Three: How to Compute the Starting Resistance To determine the starting resistance for a client the Workout Planning Specialist uses a percentage of the clients body weight. For a big muscle/group exercise such as half squat, deadlift etc., what BioFitness calls a Type IV exercise, we use 50% of body weight for a 0 to 5 month experienced male. With a woman you must take into consideration her predisposition for a larger fat to lean tissue percentage and so you use 40% of body weight with a Type IV exercise . On a small muscle /group movement such as a barbell curl, what BioFitness calls a Type I exercise, you use 10% of Body Weight on a 0 to 5 month experienced male and 6% for a female. As months of experience goes up the percentage of body weight used to determine the starting resistance goes up also keeping pace with the progress the client has been achieving with scientific workout planning. At 15 months of experience the same man and woman would, for a Type IV exercise, be starting at 80% for the male and 60% for the female.

Examples: A 0 months experience male, age 35, weighing 175 lb., starts a Type IV exercise (Half Squat) at 50% of BW. 175 lb. / 2 = 87.5 lb. for 5 repetitions.

A 16 months experience male, age 35, weighing 175 lb. starts a Type IV exercise (Half Squat) at 80% of BW. 175 lb. / 2 = 140 lb. for 5 repetitions.

The starting resistance is further refined by a reduction of .8% for every year of age over 29.

Example: A 0 months experience male, age 35, weighing 175 lb starts a Type IV exercise (Half Squat) 35 - 30 = 5 x .8% = 4% x 175 lb. = 7 lb. 87.5 lb. - 7 lb. = 80.5 lb. rounded for equipment (free weight) = 80 lb. for 5 reps

 Starting Percent of Body Weight  Months of Experience  0 to 5     6 to 10     11 to 15     16 plus  Type I Exercises women                   6%          11%        16%         21% men                    10%          15%        20%         25%  Type II Exercises women                  15%          20%        25%         30%  men                    25%          30%        35%         40%  Type III Exercises women                  30%          35%         40%        45% men                    40%          50%         60%        70%  Type IV Exercises women                  40%          50%         60%        70% men                    50%          60%         70%        80%  For aging the Starting Resistance is reduced by .8% each year after age 29!