When it comes to designing an effective workout, fine-tuning the details can make all the difference. This is where acute training variables come in. These are the specific elements within a workout that can be adjusted to target different fitness goals, such as building strength, increasing endurance, or improving speed. By understanding and applying these variables to your routine, you can craft a workout that aligns closely with your objectives, experience level, and the time you have available. Let’s dive into what acute training variables are, why they matter, and how you can implement them to maximise your workout results.
What Are Acute Training Variables?
Acute training variables refer to the specific aspects of a workout that can be modified to influence how the body adapts to exercise. Some of the main acute training variables include:
- Exercise Choice and Sequence
- Sets, Repetitions, and Load
- Rest Between Sets
- Speed of Movement
- Type of Muscle Contraction
- Duration and Frequency of Sessions
These elements allow you to customise a workout’s intensity, volume, and focus, helping to drive progress and avoid plateaus over time.
Why Acute Training Variables Matter
Each acute training variable impacts the body in unique ways. For instance, adjusting the load (weight) impacts strength and hypertrophy (muscle growth), while modifying rest times can influence endurance and recovery. When used thoughtfully, these variables allow you to train at the right intensity for your goals and make efficient use of your time. Whether you’re a beginner looking to build foundational strength or a seasoned athlete aiming for peak performance, acute training variables provide the framework to create a workout tailored to your needs.
How to Apply Acute Training Variables to Your Workouts
1. Exercise Choice and Sequence
Choosing the right exercises and organising them well within a workout session is essential. For most workouts, it’s best to start with larger muscle groups and compound exercises (movements engaging multiple muscle groups, like squats or bench presses) before moving on to smaller, stabilising muscles. This prioritises energy and strength for the most demanding exercises when you’re freshest.
- Example: If you’re planning a leg day, start with exercises like squats and lunges that target major muscle groups. Finish with calf raises or isolated glute work.
2. Sets, Repetitions, and Load
Sets, reps, and load (weight) dictate the intensity and outcome of the workout. Each combination can target different fitness goals:
- Endurance: Higher reps (15-20) with lighter weights.
- Hypertrophy (Muscle Growth): Moderate reps (8-12) with moderate to heavy weights.
- Strength: Lower reps (3-6) with heavier weights.
- Example: If you’re focusing on muscle endurance, use a weight that allows you to perform 15-20 reps with good form, aiming for 2-3 sets per exercise.
3. Rest Between Sets
Rest intervals help control the workout’s intensity and energy demand on your body. Shorter rest periods (30-60 seconds) can enhance endurance, while longer rests (2-5 minutes) support heavier lifting for strength gains.
- Example: For strength training, rest for 2-3 minutes between sets of heavy deadlifts. If you’re working on muscular endurance with lighter weights, keep rest to 30-45 seconds.
4. Speed of Movement
The tempo or speed at which you perform each phase of a movement—eccentric (lowering), isometric (hold), and concentric (lifting)—can greatly impact the workout.
- Example: For hypertrophy, slow down the eccentric phase (such as lowering the weight in a bicep curl) to create more muscle tension, aiming for a tempo like 2:1:1 (two seconds down, one second hold, one second up). For power exercises like box jumps, go for explosive speed with a 1:0:1 tempo.
5. Type of Muscle Contraction
Different types of contractions—eccentric, concentric, and isometric—offer varied benefits:
- Eccentric: Lengthening the muscle under tension, ideal for hypertrophy and strength.
- Concentric: Contracting or shortening the muscle, which is common in most resistance exercises.
- Isometric: Holding a position, great for building joint stability and endurance.
- Example: Try pausing at the bottom of a squat (isometric) for a couple of seconds to increase time under tension, then power up for a concentric contraction.
6. Frequency and Duration of Sessions
The length and number of sessions per week can also be adjusted to optimise recovery and target goals. High-intensity, high-volume sessions are effective but need more recovery time, while lower-intensity sessions allow for more frequent training without risking burnout.
- Example: If you’re focused on strength, aim for 2-3 intense sessions per week for each major muscle group. For general fitness and endurance, you might increase frequency but reduce session intensity.
Practical Example: Building a Workout Plan
Let’s say you’re aiming to improve overall strength and muscle tone with three sessions per week. Here’s how you could structure the workouts using acute training variables:
- Day 1 (Upper Body Strength)
- Sequence: Start with larger muscle groups (e.g., chest press, rows).
- Sets/Reps: 4 sets of 6-8 reps with heavier weights.
- Rest: 2 minutes between sets.
- Tempo: 3:0:1 for controlled eccentric focus.
- Day 2 (Lower Body Strength and Power)
- Sequence: Squats, lunges, finish with calf raises.
- Sets/Reps: 3 sets of 8-10 reps, plus 2 sets of 5 reps for power moves like box jumps.
- Rest: 1.5-2 minutes.
- Tempo: Mix slow, controlled reps with fast, explosive movements for power.
- Day 3 (Full Body Circuit for Endurance)
- Sequence: Circuit style with little rest between exercises.
- Sets/Reps: 2-3 rounds of 12-15 reps per exercise.
- Rest: 30 seconds between exercises, 1 minute between circuits.
- Tempo: Moderate to fast to keep heart rate up.
Final Thoughts
Acute training variables are powerful tools that allow you to fine-tune workouts to meet specific goals, whether you’re aiming for strength, endurance, or muscle growth. Experimenting with these variables can bring fresh challenges and prevent training plateaus, keeping your workouts both effective and engaging. Start with small adjustments, like altering rest times or rep ranges, and note the results to find what works best for you. With a strategic approach, these small changes can yield big results, making every workout a step toward your fitness goals.
Mox 