178 Chapter 8: Exercise Programming The above recommendations are intended for individuals who are young, healthy, and have been exercising regularly. Individuals who are older, currently recovering from injury and/or have been previously sedentary, will likely require additional time to recover between training sessions. As previously mentioned, these recommendations are meant to provide guidance for when to perform subsequent sessions of similar training. For example, at least 48 hours would be required between two 100-meter sprint workouts. However, a 3-mile jog could be performed daily. Similarly, at least 72 hours would be required between two heavy lower body strength training sessions. However, there are no restrictions as to when to perform upper body strength training following lower body strength training as the two sessions target different muscle groups. It is important to note that not all resistance training exercises share similar recovery times. Due to differences in load, musculature used, and potential for muscle damage, some exercises require significantly more time to recover than others. Figure 8.9 depicts SRA curve differences for various lifts, Table 8.6 provides specific frequency recommendations for various lifts (Israetel et al., 2015). Figure 8.9. Lift-Specific SRA Curves Table 8.6. Frequency Recommendations for Various Lifts Lift Frequency Recommendations Assistance exercises Up to 4 times per week Bench Up to 2 times per week Squat Up to 2 times per week Deadlift No more than 1 time per week for most lifters
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