Key training variables 

Learn the core training variables that influence muscle growth, so you can train smarter—not just harder.

🏋️‍♀️ What Are Training Variables?

Training variables are the adjustable pieces of your workout that determine how much stress you're placing on your muscles.
They are the levers you pull to create progressive overload.

🔑 The 5 Key Training Variables

1. Volume

➤ Total amount of work you do in a session or week
Formula: Sets x Reps x Weight

2. Intensity

➤ How heavy you’re lifting (relative to your max strength)

• Usually tracked as a % of your 1-rep max (1RM)

• Training to failure / close to failure 

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📝 If it’s too light, you won’t stimulate change. If it’s too heavy, form suffers.

3. Frequency

➤ How often you train each muscle group per week

• 1-2x per week per muscle group is ideal for most women, depending on weekly schedule and recovery

• More frequent training = more chances to apply overload

📝 You don’t need to be in the gym every day—just be consistent and intentional.

4. Rest Time

➤ How long you rest between sets

• 30–90 seconds for hypertrophy

• Shorter rest = more fatigue

• Longer rest = more strength

📝 Use a timer or watch to keep rest periods consistent.

5. Tempo

➤ The speed at which you lift and lower the weight

• Slower = more time under tension = more muscle activation

• Example of a tempo sequence: 

(eccentric, hold, concentric, hold)
Eccentric= lengthening muscles in this phase of movement
Eccentric hold= holding muscles in lengthened position after eccentric phase
Concentric= shortening/contracting muscles in this phase of movement
Concentric hold= holding muscle in contracted position after concentric phase
EXAMPLE: Squats (3,2,1,1) = 3 seconds down, 2 second hold at bottom, 1 second up, 1 second hold at top

📝 Don’t rush your reps—control builds strength + muscle! 

🧠 Key Takeaway

These 5 variables—volume, intensity, frequency, rest, and tempo—are what shape your progress.
Adjusting them is how you apply progressive overload without always adding more weight.

Pick one of the variables above and reflect:

• Which one are you currently not paying attention to?

• Which one can you experiment with in your next workout?