Exercise Order

Exercise order refers to the sequence in which exercises are performed during a resistance training session. It plays a crucial role in program design, as the order of exercises can significantly impact repetition performance across multiple sets (Simão et al., 2012).

Typically, explosive exercises are placed at the beginning of a session when fatigue is minimal. This ensures that athletes can perform these movements with maximum effort, optimising adaptations. Since explosive exercises like Olympic lifts are complex and require significant mental and physical focus, completing them at the start allows athletes to perform with full concentration and energy.

After explosive exercises, the session typically moves to compound, multi-joint exercises. These movements generally involve the heaviest loads and place greater demand on the body due to their multi-joint nature. Examples include exercises such as squats, deadlifts, and bench presses.

Following compound lifts, accessory exercises are introduced. Although these may still involve multiple joints, they are less taxing because of the reduced weight lifted. Lastly, isolated exercises are performed, targeting specific muscle groups or joint actions. 

A general guideline for exercise order and the types of exercises appropriate for each stage is outlined below.