Strength Training (Resistance Training): A form of physical activity designed to improve muscular strength and endurance by exercising a muscle or a muscle group against external resistance. A systematic approach to physical conditioning that uses resistance to induce muscular contractions. The goal is to develop muscular strength, hypertrophy (growth), endurance, and power.
- Muscular Strength: The ability to exert maximal force (e.g., 1-rep max deadlift).
- Hypertrophy: Increase in muscle size due to stress-induced adaptations.
- Muscular Endurance: Ability of muscles to sustain repeated contractions over time.
- Muscular Power: Speed x strength, as seen in explosive lifts or jumps.
Common Resistance Forms:
- Free weights (e.g., dumbbells, barbells)
- Weight machines
- Resistance bands
- Body weight
- Sandbags or medicine balls
Principles of Strength Training
| Principle | Description |
|---|---|
| Progressive Overload | Gradually increase the weight, frequency, or reps to challenge muscles. |
| Specificity | Train specifically for your goal (e.g., power vs. hypertrophy). |
| Variation | Change exercises, sets, or reps to prevent plateaus. |
| Recovery | Allow time for muscle repair and growth—rest days are critical. |
| Individualization | Tailor training to the individual’s needs, goals, and fitness level. |
1RM = One-rep max: the heaviest weight you can lift once with proper form.
Types of Strength Training
| Type | Description | Example Exercises |
|---|---|---|
| Bodyweight Training | Uses body as resistance | Push-ups, squats, planks |
| Free Weights | Dumbbells/barbells | Bench press, deadlifts |
| Machines | Guided resistance | Leg press, lat pulldown |
| Resistance Bands | Elastic resistance | Band rows, band curls |
| Isometric Training | No movement | Wall sit, plank hold |
| Plyometrics | Explosive power | Box jumps, clap push-ups |
Core Movement Patterns & Exercises
To ensure full-body development, your program should include movements from these categories:
| Movement Pattern | Function | Example Exercises |
|---|---|---|
| Squat | Lower-body push, hip/knee extension | Back Squat, Goblet Squat |
| Hinge | Posterior chain loading | Deadlift, Romanian Deadlift |
| Push | Upper-body pressing | Bench Press, Overhead Press |
| Pull | Upper-body pulling | Row, Pull-up, Lat Pulldown |
| Carry | Core and grip strength | Farmer’s Carry, Suitcase Walk |
| Lunge/Step | Single-leg strength and balance | Walking Lunge, Step-ups |
Training Frequency
| Training Experience | Frequency Recommendation |
|---|---|
| Beginner (0–6 months) | 2–3x/week full-body |
| Intermediate (6–24 months) | 3–4x/week, split or full-body |
| Advanced (2+ years) | 4–6x/week, split routines |
Types of Strength Training Modalities
1. Bodyweight
- Best for beginners, mobility work, or at-home routines.
- Progressive options include push-ups → archer push-ups → one-arm push-ups.
2. Free Weights
- Versatile and functional. Requires stabilizers and balance.
- Ideal for compound lifts.
3. Machines
- Controlled motion. Safer for beginners or rehab.
- Useful for isolating specific muscles.
4. Resistance Bands
- Great for joint-friendly tension and mobility.
- Useful in warm-ups or rehab-focused training.
5. Isometric Training
- Muscle contracts without changing length.
- Improves static strength (e.g., planks, wall sits).
6. Plyometric Training
- Increases power and reactivity.
- Includes box jumps, jump squats, medicine ball slams.
Program Structure Examples
A. Beginner Full-Body Plan (3x/Week)
- Goal: Build baseline strength and coordination
- Workout Example:
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 10 |
| Incline Push-up | 3 | 12 |
| Dumbbell Row | 3 | 10 |
| Dead Bug (Core) | 3 | 12 |
Alternate A and B workouts with 1 day rest in between.
B. Intermediate Upper/Lower Split
Mon – Upper Strength
Tue – Lower Strength
Thu – Upper Hypertrophy
Fri – Lower Hypertrophy
Each day focuses on:
- 1–2 compound lifts
- 2–3 accessory lifts
- 1–2 core/mobility movements
Nutrition for Strength Training
- Protein: Crucial for muscle repair. Aim for 1.6–2.2g/kg body weight.
- Carbs: Energy source. Fuels training sessions.
- Fats: Hormonal balance and recovery.
- Hydration: Supports muscle function and recovery.
- Supplements (Optional):
- Creatine Monohydrate
- Whey Protein
- Beta-Alanine
- Omega-3
Common Misconceptions
| Myth | Reality |
|---|---|
| “Strength training is for men” | Equally beneficial for all genders |
| “Muscle turns to fat when inactive” | Muscle atrophies; fat is gained via diet, not muscle loss |
| “Older adults shouldn’t lift” | It’s essential for bone density and independence |
| “Machines are always safer” | May limit functional range of motion; technique still matters |
Safety & Form Considerations
- Always warm-up: 5–10 min cardio + mobility drills
- Use controlled tempo: Avoid bouncing or jerking
- Breathe properly: Exhale on effort, inhale on reset
- Listen to your body: Pain ≠ gain
- Learn form from certified trainers or reliable sources
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