Stop the Crash: Low Impact Strength Dosage Without Counting Reps
- Amanda Boike
- Dec 29, 2025
- 8 min read
By Amanda Boike Fitness
If you’ve ever finished a workout and immediately started negotiating with your couch (“Just 10 minutes… I swear”), you’re not alone. The good news: you don’t need more intensity, you need better dosage.
And here’s the headline: you can build real strength without counting every rep like you’re auditing the IRS.
Let’s talk about how to “dose” low-impact strength training so you feel stronger in real life (stairs, travel, groceries, life) without the post-workout crash.
Do I have to count reps to get stronger?
No. Reps are just one way to measure training dose.
What your body actually responds to is the combo of:
Effort (how close you get to your limit),
Volume (how much work you do),
Frequency (how often you train),
Recovery (how well you bounce back).
Guidelines from major public health orgs don’t even start with “count reps.” They start with consistency: adults should do muscle-strengthening work at least 2 days/week. (Source: CDC.) CDC
So if counting reps makes you overdo it, underdo it, or spiral into perfectionism… we’re swapping it for something smarter.
What does “dosage” mean in low impact strength training?
Think of dosage like your Goldilocks zone: enough stimulus to adapt, not so much that you’re cooked. A practical dosage includes:
1) Effort (RPE / RIR)
Autoregulation methods (like RPE-based training) exist specifically to match training to your day-to-day capacity and reduce unnecessary fatigue accumulation. (Source: Huang et al., 2025.) PMC
2) Sets per movement pattern
More sets can help, but “more” isn’t always “better” if it tanks your recovery.
3) Total-body stress (a.k.a. why you “crash”)
The crash usually isn’t one exercise, it’s total systemic load: too many hard sets, too little rest, too many “bonus finishers,” not enough recovery margin.
The “Stop the Crash” rules (low-impact, high ROI)
Use these guardrails for Low Impact Strength Training for Women. Especially if you’re busy, peri/menopausal, or simply over the grind.
Rule 1: Train 2–5 days/week—pick the amount you can repeat
Adults should do muscle-strengthening work on 2+ days/week (Source: Physical Activity Guidelines for Americans, Executive Summary), and the CDC echoes that baseline. health.gov+1
If life is wild: start at 2 days/week.
If you want faster progress: 3 days/week is the sweet spot for many.
If you love it and recover well: go 4-5 (but keep sessions truly low-impact).
Rule 2: Cap most sets at RPE 7–8
That means: challenging, but you could do ~2–3 more reps if you absolutely had to.
Why this works: research on training close to failure suggests you can make similar strength and muscle gains without living at max effort, often with lower session stress when you stay a bit farther from failure. (Source: Martikainen et al., 2025.) Springer Link
Rule 3: Stop chasing failure like it’s a personality trait
A lot of people “crash” because every set becomes a final exam.
Aim for:
Most sets: 1–3 reps in reserve
Occasionally: HIIT at the end (if you recover well, recommended 1-2x per week max)
Rule 4: Keep workouts 25–40 minutes (on purpose)
Shorter sessions make it easier to keep intensity appropriate and recovery predictable.
Rule 5: Rest longer than you think
Low impact doesn’t mean “no rest.” It means less joint stress and better pacing.
Try:
60–90 sec rest for smaller moves (rows, presses)
90–150 sec rest for bigger moves (squats/hinges)
Rule 6: Make it joint-friendly by design, not by vibes
Strength training supports joint function, and for folks with knee/hip osteoarthritis, resistance training improved pain, strength, and function in a 2024 systematic review/meta-analysis. (Source: Lim et al., 2024.) PMC
Low-impact means controlled tempo, stable positions, smart ranges of motion, and progressions you can own.
How to “dose” without counting reps (3 methods)
Method A: Use a rep range + RPE (my favorite)
Pick a range (say 6–10 reps, or 45-60 seconds). Stop when you hit RPE 7–8. (~2-3 reps shy of muscle failure)
If you get to 60 seconds and you can do more than 4 more reps, add a little load next time.
Method B: Use “reps in reserve” (RIR)
RIR is simple: how many reps you had left.
RIR 3 = “I could do 3 more”
RIR 1 = “I could maybe do 1 more”
RIR 0 = “nope, done” (failure)
If you’re crash-prone, live mostly at RIR 2–3.
Method C: Time-under-tension sets (no rep counting)
Set a timer for 30, 45, or 60 seconds and move with control. Stop when your form starts bargaining or when you get close to muscle failure.
This works great for accessory moves (glute med, calves, rotator cuff, deep core).
Sample “Stop the Crash” routines (low-impact, dumbbells-friendly)
These are templates you can do at home.
Option 1: 2 days/week (minimal effective dose)
Day A (Lower + Push)
Single Leg Reverse Lunge (both sides) — 2–3 sets @ RPE 7–8
Chair Hamstring Bridge — 2–3 sets @ RPE 7–8
Push (floor press or incline push-up) — 2 sets @ RPE 7
Carry or dead bug — 2 rounds, steady effort
Day B (Upper + Posterior chain)
Row — 2–3 sets @ RPE 7–8
Glute bridge / hip thrust — 2–3 sets @ RPE 7–8
Overhead press (or landmine-style angle) — 2 sets @ RPE 7
Side plank — 2 rounds, controlled
Option 2: 3 days/week (best blend of progress + recovery)
Day 1: Lower
Day 2: Upper
Day 3: Total body + “small muscles” (glutes/rotator cuff/calf/anti-rotation)
This third day is where a lot of programs either overdo it or ignore the “support” muscles. Keep it low-impact and technique-focused.
Why peri/menopause makes dosage even more important
Hormonal transitions can change sleep, recovery, and how “spicy” stress feels. That doesn’t mean you can’t progress, it means you’ll do better with repeatable training.
Also: resistance training can support bone health. A 2025 systematic review/meta-analysis found resistance training may have positive effects on bone mineral density at several sites in postmenopausal women. (Source: Zhao et al., 2025.) PMC
Translation: strength training is a future-you investment-no crash required.
How do I progress if I’m not tracking exact reps?
Progression doesn’t require obsession. Pick one lever at a time:
Add load (small jump) while keeping the same RPE
Add a set (from 2 → 3) for one movement pattern
Add reps within a range (6–10 becomes 8–10 at the same effort)
Improve control (slower tempo, better range, cleaner form)
If you’re crashing, progression is simple: don’t progress that week. Consistency beats heroics.
Bring it home: the ABF “dose it right” approach
At Amanda Boike Fitness, the goal is low-impact strength that builds capability without leaving you wrecked. That means biomechanics-informed exercise choices, mat-based options when helpful, and dosage you can personalize using RPE/RIR instead of chasing numbers for the sake of numbers.
If you want help dialing in your dose, either through ABF Online (guided workouts, done-for-you structure) or working with an in-home personal trainer in Chicago- this is exactly the lane.
FAQ: Low Impact Strength (Dosage-Based Training)
Do I have to count reps to get stronger?
Nope. In low impact strength, you can get stronger using rep ranges + effort targets instead of exact rep counts. Try this: pick a range (like 6–10 reps) and stop when the set feels like RPE 7–8 (you’ve got ~2–3 reps left). Track sets + the load you used (or band color), and you’ll still progress-without the math.
What does “dosage” mean in strength training?
“Dosage” is how you prescribe strength work so you get results without overcooking your nervous system. In low impact strength training, dose is mainly:
Frequency (how many days/week)
Volume (sets per exercise or muscle group)
Effort (RPE or reps-in-reserve)
Recovery (rest + spacing hard days)
Think: enough challenge to adapt, not so much you crash.
What is RPE—and what number should I aim for?
RPE = “Rate of Perceived Exertion” on a 1–10 scale (how hard the set feels).For most low impact strength sessions:
RPE 6–7: solid work, comfortable challenge
RPE 7–8: main zone for building strength + muscle without excessive fatigue
RPE 9–10: “I’m done” territory- use sparingly if you’re crash-prone
A simple target: Most sets at RPE 7–8.
What does “reps in reserve” (RIR) mean?
RIR = how many reps you could do before your form breaks down.
RIR 3: you could do 3 more reps
RIR 2: you could do 2 more reps (sweet spot for low impact strength)
RIR 1: you could do 1 more rep
RIR 0: you’re at failure (not needed often)
Most people thrive with RIR 1–3 for sustainable low impact strength.
How many days per week should women do low-impact strength training?
Most women do best with 2–4 days/week of low impact strength, depending on schedule and recovery.
2 days/week: minimum effective (great for busy seasons)
3 days/week: strong progress with good recovery
4 days/week: works well if sessions are shorter and intensity stays controlled
If you’re new (or restarting): begin at 2 days/week for 3–4 weeks, then add a third day if you’re recovering well.
Why do I feel wiped out after strength workouts?
The “crash” usually comes from systemic fatigue, not weakness. Common culprits:
Too many sets taken too hard (living at RPE 9–10)
Short rest times + lots of supersets (turns strength into cardio)
Big full-body days stacked too close together
Under-sleeping, high life stress, or not enough fuel/hydration
Fix it fast (low impact strength style):
Keep most sets at RPE 7–8 / RIR 2–3
Do 2–3 sets (not 5+) for your main moves
Rest 90–150 seconds on bigger lifts
End the workout feeling like you could do more (that’s the point)
Can strength training help knee or hip aches?
Often, yes-when it’s programmed and progressed well. Low impact strength can support joints by improving:
Muscle support (quads, glutes, hamstrings)
Load tolerance (your body’s ability to handle daily demands)
Control + range of motion (without “jolting” impact)
Smart starting points:
Sit-to-stand squats, step-ups to a low step, hip hinges, glute bridges, supported split squatsIf pain is sharp, worsening, or persistent, get medical guidance—then your training can be tailored around it.
Is strength training safe during peri/menopause?
For most women, yes- and it can be one of the most effective ways to support strength, function, and bone health through peri/menopause. The key is dosage:
Start with 2–3 days/week
Favor controlled tempo and joint-friendly positions
Keep most work at RPE 7–8
Prioritize recovery (sleep, stress management, rest days)
If symptoms fluctuate (sleep changes, hot flashes, mood shifts), adjust your dose week-to-week instead of forcing a “perfect” plan.
How do I progress if I’m not tracking exact reps?
Progression in low impact strength can be simple and still very effective. Choose one lever at a time:
Add load (small bump) whenever you can do more than 30 repetitions and you aren't reaching muscle failure
Add reps within a range (e.g., from 6–8 reps to 8–10 at same effort)
Add a set (2 → 3 sets) for one main movement
Improve quality (deeper range, slower lowering, cleaner form)
If you’re feeling run-down, progression can also mean holding steady and letting recovery catch up. That’s not “falling behind”—that’s smart dosing.
What does an in-home personal trainer in Chicago typically cost?
For an in home personal trainer Chicago, rates commonly fall around $50–$150+ per hour, depending on experience, travel, and package size. Many trainers offer:
Packages (lower per-session cost)
2x/week or 3x/week options
Hybrid support (in-home + online programming)
If your goal is sustainable low impact strength, a great trainer is worth it when they can individualize your dosage (RPE/RIR, exercise selection, progression) so you get stronger without the crash.
Related Articles
References
CDC - Adult Activity: An Overview (updated Dec 20, 2023). CDC
Physical Activity Guidelines for Americans, 2nd edition - Executive Summary (ODPHP). health.gov
WHO - Physical activity fact sheet / recommendations for adults. World Health Organization
Huang et al. (2025) - Autoregulated resistance training for maximal strength enhancement: systematic review & network meta-analysis. PMC
Martikainen et al. (2025) - Influence of varying proximity-to-failure… (Journal of Science in Sport and Exercise). Springer Link
Lim et al. (2024) - Resistance training on pain, strength, and function in osteoarthritis: systematic review & meta-analysis. PMC
Zhao et al. (2025) - Optimal resistance training parameters for improving bone mineral density in postmenopausal women: systematic review & meta-analysis. PMC
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