Strength training
Strength training is the use of resistance to muscular contraction to build the strength.
When properly performed, strength training can provide significant functional benefits
and improvement in overall health and well-being Training commonly uses the technique
of progressively increasing the force output of the muscle through incremental increases
of weight, elastic tension or other resistance, and uses a variety of exercises and types of
equipment to target specific muscle groups. Strength training is primarily an anaerobic
activity, although some proponents have adapted it to provide the benefits of aerobic
exercise through circuit training.
Types of strength training
Weight training
Weight and resistance training are popular methods of strength training that use gravity
(through weight stacks, plates or dumbbells) or elastic/hydraulic resistance respectively
to oppose muscle contraction.
Resistance training
Resistance training is a form of strength training in which each effort is performed
against a specific opposing force generated by resistance (i.e. resistance to being pushed,
squeezed, stretched or bent).
Isometric training
Isometric exercise, or "isometrics", is a type of strength training in which the joint angle
and muscle length do not change during contraction. Isometric exercises are opposed by a
force equal to the force output of the muscle and there is no net movement.
Integrated training
Integrated training is a comprehensive training approach that strives to improve all
components necessary to allow an athlete to achieve optimum performance. These
components include: 1. Integrated Flexibility Training; 2. Core Stabilization; 3. Balance
Training; 4. Reactive Training; 5. Integrated Speed Training; 6. Integrated Resistance
Training; and 7. Nutrition and Sports Supplementation.
Basic principles
The basic principles of strength training involve a manipulation of the number of
repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength,
endurance, size or shape by overloading of a group of muscles.
Terminology
Exercise - different exercises involve moving joints in specific patterns to
challenge muscles in different ways
Form - each exercise has a specific form, a topography of movement designed to
maximize safety and muscle strength gains
Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in
a controlled manner, moving through the form of the exercise
Set - a set consists of several repetitions performed one after another with no
break between them with the number of reps per set and sets per exercise
depending on the goal of the individual.
Tempo - the speed with which an exercise is performed; the tempo of a movement
has implications for the weight that can be moved and the effects on the muscle.
Training goal
Variable
Strength
Power
Hypertrophy
Endurance
80-100
70-100
60-80
40-60
Reps per set
1-5
1-5
8-15
25-60
Sets per exercise
4-7
3-5
4-8
2-4
Rest between sets (mins)
2-6
2-6
2-5
1-2
Duration (seconds per set)
5-10
4-8
20-60
80-150
Speed per rep (% of max)
60-100
90-100
60-90
60-80
Load (% of 1RM)
Training sessions per week
3-6
3-6
5-7
8-14
Weights for each exercise should be chosen so that the desired number of repetitions can
just be achieved.
Benefits
The benefits of weight training include greater muscular strength, improved muscle tone
and appearance, increased endurance, enhanced bone density, and improved
cardiovascular fitness. Many people take up weight training to improve their physical
attractiveness. Most men can develop substantial muscles; most women lack the
testosterone to do this, but they can develop a firm, "toned" physique, and they can
increase their strength by the same proportion as that achieved by men (but usually from
a significantly lower starting point). Ultimately an individual's genetics dictate the
response to weight training stimuli to some extent.
Safety
Strength training is a safe form of exercise when the movements are slow, controlled, and
carefully defined. However, as with any form of exercise, improper execution and the
failure to take appropriate precautions can result in injury.
