Autoregulation

Autoregulation adjusts training stress to match a client’s physical and mental readiness on the day.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 174.} Poor sleep or a stressful event can justify less training volume or intensity; high motivation and better-than-expected performance can justify more.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.}

In one 12-week study, lifters who chose an easy, moderate or hard session each day based on their energy gained more strength than a group doing the same volume in a fixed order.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 36.} In a follow-up, trained lifters who chose the weekly order of strength, hypertrophy and power work by readiness adhered better.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 36.}

How do trainers use autoregulation?

• Pair a percentage with an effort target: 3 sets of 8 at 70% of one rep max, with a rating of perceived exertion (RPE) range of 6 to 8, adjusting the load if the first set falls outside it.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 217.}
• Let novices log RPE for a few months before using it to set or change loads.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 217.}
• Lifting velocity at a light load during the warm-up can also indicate readiness.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 174.} Questionnaires, heart rate variability and other measures exist, but aren’t all practical every day.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 174.}
• Account for adjustments in the plan, since constant changes can make progress hard to quantify.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.}

Where sources differ

The personal trainer textbook calls autoregulation vastly superior to forcing a preplanned program regardless of client feedback.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.} The academic strength text is more cautious: it can work, but whether it beats a well-designed periodized program run by an attentive coach remains to be seen.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 174.}