Updated: Apr 12
Kettlebell training and weight training are the most effective forms of training with repetition and progression. But what does that look like? Let's break down a few things in this guide to exercise progression and repetition so that you get the most out of your training.
What is repetition training?
Repetition fitness training, also known as repetition training or hypertrophy training, is a type of strength training that is focused on building muscle size and endurance.
In repetition fitness training, a series of exercises are performed using weights that are typically between 60-80% of the maximum weight that a person can lift for a given exercise. The exercises are then performed for a high number of repetitions, typically between 8-15 repetitions per set. This type of training is designed to create hypertrophy or an increase in muscle size, by causing micro-tears in the muscle fibers that stimulate the body to repair and rebuild the muscle tissue to be stronger and larger than before.
What is progressive training?
Progressive fitness training is a type of exercise program that is designed to gradually increase in intensity, difficulty, and volume over time in order to help individuals achieve their fitness goals. The idea behind progressive training is to gradually challenge the body to adapt to increasing levels of stress, which can lead to improved physical fitness and performance. This is achieved by gradually increasing the weight lifted, the number of repetitions performed, or the duration or intensity of the exercise.
Progressive fitness training can be used for a variety of fitness goals, including improving cardiovascular health, building muscle mass and strength, increasing flexibility and mobility, and enhancing overall physical fitness.
The key to successful progressive training is to set realistic goals and to progress gradually, with careful attention to proper form and technique to avoid injury. It is also important to allow for adequate rest and recovery time between workouts to avoid overtraining and maximize the benefits of the training. A qualified fitness professional can help design and implement a progressive training program that is tailored to an individual's specific needs and goals.
Example of Repetition Workout
Here is an example of a repetition fitness training plan for a beginner:
Kettlebell Squats - 3 sets of 12 repetitions
Lying Kettlebell press - 3 sets of 12 repetitions
Bent Over Kettlebell rows - 3 sets of 12 repetitions
Leg press - 3 sets of 12 repetitions
Lat pulldowns - 3 sets of 12 repetitions
Bicep curls - 3 sets of 12 repetitions
Tricep extensions - 3 sets of 12 repetitions
Kettlebell Deadlifts - 3 sets of 12 repetitions
Double Kettlebell press - 3 sets of 12 repetitions
Pull-ups - 3 sets of 12 repetitions
Kettlebell Lunges - 3 sets of 12 repetitions
Dumbbell flyes - 3 sets of 12 repetitions
Hammer curls - 3 sets of 12 repetitions
Skull crushers - 3 sets of 12 repetitions
This program involves performing a series of exercises using weights that are 60-80% of the maximum weight that can be lifted for a given exercise, for 3 sets of 12 repetitions each. The program can be performed 2-3 times per week, with rest days in between. As the individual progresses, the weight can be gradually increased, or the number of repetitions can be increased to continue to challenge the body and promote muscle growth. It is important to use proper form and technique during the exercises to avoid injury.
Example Progressive Workout
A good progressive workout would be something like this:
Weeks 1-4: Perform 3 sets of each exercise, using a weight that is challenging but allows you to complete 8-10 repetitions with proper form. Rest for 1-2 minutes between sets.
Weeks 5-8: Gradually increase the weight for each exercise so that you can only complete 6-8 repetitions with proper form. Rest for 2-3 minutes between sets.
Incline bench press
Seated dumbbell press
Bulgarian split squats
Weeks 9-12: Further increase the weight for each exercise so that you can only complete 4-6 repetitions with proper form. Rest for 3-4 minutes between sets.
Decline bench press
Chin-ups with weight
Step-ups with weight
This program involves gradually increasing the intensity of the workout by increasing the weight lifted while reducing the number of repetitions performed. The program can be performed 3-4 times per week, with rest days in between. As the individual progresses, the weight can continue to be increased, or the number of sets can be increased to continue to challenge the body and promote muscle growth. This workout can be used with dumbbells or kettlebells. It is important to use proper form and technique during the exercises to avoid injury.
4-Week Kettlebell Repetition eGuide
If you're looking for an additional workout guide, check outguide my 4-week kettlebell repetition eguide. These moves include foundational kettlebell movements that focus on repetition and progression for optimal success.
Click the link below and fill out the form at the bottom of the page to download.