STRENGTH TRAINING

INTRODUCTION

DEFINITION

Strength Training is the process of producing improvements in either/both

1) central nervous system's ability to make the muscles contract more intensively

2) muscle size ie cross-sectional area

This in turn increases the force which can be exerted against an object or person.

Muscle and strength can appear to go together but they can be developed separately if required.

BENEFITS OF INCREASING STRENGTH

Performance - Tasks can be completed easier or better.

Health - increases tend to produce positive health effects.

Aging - strength training for seniors is incredibly important.Low levels of muscular strength and joint and bone strength often contribute to accidents in older people. 

Increasing strength in children should not be ignored either. Sufficient allowance for their young bodies means they too can benefit from such exercise.

Gender - Attention to female strength is as important as for males. Testosterone is crucial to muscles getting larger and the levels in females are vastly lower than in men. This means that women do no not need to worry/fear getting muscular.

TYPES OF STRENGTH

There are several bases on which to classify strength :

1) Anatomy

Muscle Strength - how intensely can the muscle contract.

Joint Strength - tendons and ligaments get stronger more slowly than muscles. If insufficient time is allowed for them to catchup they will become strained. Pain and injury will likely follow.

Bone Strength - when working out bones are stressed as well as muscles and joint tissues. Over time their strength is increased. 

2) Strength Continuum

Yield - opposing/slowing a load's movement.

Maximum - the most weight a person could lift/push/pull.

Strength Speed - the  load at which force can be applied at speed. The weight moved would necessarily be lower than that possible when maximum strength is being displayed.

Speed Strength - the force is even lower but the movement is even faster.

Strength Endurance - a person can apply force for a significant period of time.

Power is the rate at which strength / force can be applied. It could therefore be calculated for each of the above but would usually be attached to strength speed and speed strength.

3) Weight or weight classification

Absolute - maximum strength displayed regardless of size/weight eg strongman

Relative - maximum strength possible allowing for size/weight eg weightlifter (measured via a relative strength index)

Some sports require high levels of both eg gymnastics strength.

4) Goal

Strength and Conditioning - acquiring a balance with allround fitness and health.

Athletics and Sports - most require power, ie speed and strength together.

Strength Training for Weight Loss

Functional Strength Training - true strength can be applied in real world, everyday tasks. Things such as picking up and carrying awkward shaped objects would require good core strength, and grip strength. Above all, these tasks would only be possible with general physical strength.

REQUIREMENTS

FITNESS

NUTRITION

MOBILITY/FLEXIBILTY - Full range of motion is important.

BODY COMPOSITION / BODY FAT / BODY MASS INDEX - Health and performance improve if a person gets stronger without "bulking". Doing this will improve one's relative strength as well as their absolute level.

REST / RECOVERY

METHODS, PRINCIPLES

Factors to consider when creating a strength workout are :

1) Modality -  - eg machine workouts, free weight workouts or calisthenics workout

2) Strength equipment - weights, human body, resistance bands, kettlebells etc

3) Location - gym, home, outdoors, travel, anywhere

4) Exercise Routine - exercises, volume, intensity and speed, rest and recovery

5) Nutrition and supplements

6) Frequency, duration and time of day

7) Rest / Recovery

8) Profile - age, experience and gender (a factor but less important than thought)

9) Workout log 

CONCLUSION

1) A person's current profile (age, experience etc) should determine the type and difficulty of a strength workout.

2) The biggest contributors to fast workout results are :

a) avoiding injury

b) correct and safe progression

c) 80/20 rule - choosing programs which maximise return for time and effort. Generally this would mean

• lifting heavy (for you) loads
• low number of repititions
• several sets of those repititions
• avoiding fatigue
• as frequently as energy levels permitted

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