Resistance training isn’t just for bodybuilders. Whether you’re just starting out, returning after a break, or training for performance, knowing how to build a smart program will save you time, prevent injury, and ensure continuous gains.

In their 2004 review Fundamentals of Resistance Training: Progression and Exercise Prescription, Kraemer & Ratamess laid out principles that are over 20 years old — but still spot-on today. Here’s everything you need to know to design and follow a solid resistance training plan that works.

What You’ll Learn

• How to assess needs and set goals
• Key variables in exercise prescription (load, volume, rest, etc.)
• How to progress over time and use variation
• Monitoring & safety tips
• Templates & cheatsheet you can print and apply

1. Needs Analysis & Goal Setting

Start with:

• Individual status: training experience (novice, intermediate, advanced), injury history, medical conditions
• Goals: strength, hypertrophy, endurance, power, rehab, general health
• Sport or daily demands: what movements, energy systems, patience, or performance metrics matter

Check current strength levels: 1RM or safe submaximal tests; mobility; joint health; weakest links.

2. Designing Your Workout

Choose exercises, order, and plan frequency smartly.

Component	Recommendations
Exercise selection	Big, multi-joint lifts (e.g. squat, deadlift, bench, overhead press) first; assistance or single-joint work later
Exercise order	Power → strength → hypertrophy → accessory; alternate upper/lower or push/pull to manage fatigue
Training frequency	Novice: 2-3 full-body sessions; Intermediate: 3-5 sessions; Advanced: maybe multiple sessions per muscle group each week
Session structure	Warm-up → main work → accessory / mobility / cool-down

3. Key Variables & Practical Ranges

Here are the adjustable elements you’ll use:

• Intensity: Strength/power: 1‑6 reps; Hypertrophy: 6‑12; Endurance: 12+ reps
• Volume: Novice: 1‑3 sets/exercise; Intermediate+: more sets/exercises
• Rest: Strength/power: 2‑5 min; Hypertrophy: 30‑90 sec; Endurance: <60 sec
• Tempo & contraction type: Controlled eccentric, fast concentric for power
• Effort: 1‑3 reps in reserve; avoid constant failure training

4. Progression & Periodization

This is where many plans stall. Here are strategies that work:

• Progressive overload: gradually increase load, reps, sets, or decrease rest
• Periodization: plan phases (Hypertrophy → Strength → Power → Maintenance)
• Linear (novices) vs. undulating (intermediate/advanced) formats

5. Monitoring, Testing & Safety

• Retest strength (1RM or submax) every 4-8 weeks depending on your program
• Use subjective and objective markers: RPE, fatigue, mood, resting heart rate, soreness
• Technique is king — regress when form breaks
• Use warm‑ups, supervision, and gradual progression

6. Special Populations & Modifications

• Beginners: moderate volume, technique focus
• Older adults: prioritize strength, power, balance; slower ramp
• Athletes: align phases with sport seasons; mimic performance demands
• Injury/clinical: include rehab‑friendly variants, careful load

7. Practical Program Templates

Template A: Novice (8‑12 weeks)

Day	Exercises	Sets x Reps	Rest
Full‑Body 3×/week	Squat, Deadlift, Bench, Row, Overhead Press, Core/Mobility	2‑3 x 8‑12 (65‑75% 1RM)	60‑90 sec

Template B: Intermediate

Phase	Focus	Split	Sets x Reps	Frequency
Hypertrophy	Build volume	Upper/Lower or Push/Pull	3‑5 x 8‑12	2x/week
Strength	Increase load	Same or full‑body	3‑5 x 3‑6	1 heavy + accessory
Power	Explosiveness	Include jumps/throws	1‑3 reps explosive	1‑2/week

8. Cheatsheet Summary

Here’s a quick reference you can keep handy:

Goal	Reps	Sets	Rest	Notes
Strength/Power	1‑6	3‑6	2‑5 min	Big lifts; lower volume
Hypertrophy	6‑12	3‑5	30‑90 sec	Moderate load
Endurance	12+	2‑4	<60 sec	Light load; circuits
Novice	8‑12	1‑3	60‑90 sec	Focus on consistency
Older Adults	8‑15	2‑4	60‑120 sec	Slower progression

Conclusion

The principles from Kraemer & Ratamess (2004) remain deeply relevant today. If you’re ready to get serious, start simple, track progress, and adjust as you grow.

Further Reading

For in‑depth guidance on building programs for all levels, pick up The Elite Trainer: Strength Training for the Serious Professional.