The Right Weight at the Right Time: Why Strength Training Should Be Personal
Atualizado: há 9 minutos
One of the biggest myths in strength training is that one formula works for everyone. In practice, the strength block of a well-built session changes with what you need that day, and with what the rest of your life asks of your body.
Three approaches, one decision
Knee-dominant plus pulls: squats and lunges paired with rows, building leg strength and pulling capacity.
Hip-dominant plus presses: hinges like deadlifts and bridges paired with pushing, building the posterior chain and a strong trunk.
Combined: a blend of both, often used when the goal is more general or when you are still building your base.
Grouping exercises by movement pattern rather than by muscle is a common approach in functional strength coaching (Boyle, 2016). Your training level and your goal decide which approach makes sense in each phase. There is no "correct" program in a vacuum, only the right program for you, right now.
That is also what the latest guidelines from the American College of Sports Medicine say: a good strength program should fit your goals, preferences and safety needs, because the program you stick with is the one that works (American College of Sports Medicine, 2026). And it is worth the effort: strength training is one of the most effective ways to reduce sports injuries (Lauersen et al., 2014).
Why the assessment comes first
This is the main reason personalized strength training starts with an assessment. Without knowing where you are starting, including your mobility, movement patterns and injury history, it is impossible to know how to progress you safely.
Want to find out which approach fits your body and your goal? Book your free online assessment. Coaching is 100% online for now, through the Trainerize app.
References
American College of Sports Medicine. (2026). Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: An overview of reviews [Position stand]. Medicine & Science in Sports & Exercise.
Boyle, M. (2016). New functional training for sports (2nd ed.). Human Kinetics.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877.
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