What is Strength Training?

Definition

Strength training involves exercising with added resistance from weights, resistance bands, or bodyweight leverage work in order to build muscle, increase strength, and improve power production.

Explanation

• Working against resistance overloads the muscular and nervous systems, causing compensatory adaptations that enhance strength and size.
• Compound multi-joint lifts like squats, deadlifts and presses build total body power while isolation lifts add focused muscle development.
• Strength training induces muscle protein synthesis and neuromuscular changes greater than aerobic work alone. These translate widely to athletic performance.
• In addition to the aesthetic and performance benefits, research shows strength training boosts bone density, metabolism, injury resilience and longevity.

Examples

• Barbell back squat and bench press
• Suspension trainer inverted rows
• Bodyweight push-ups and pull-ups

Related Terms

• Resistance training – Any exercise that causes muscles to contract against external resistance like weights, bands, or one’s own bodyweight. Builds strength, muscle, and fitness.
• Weightlifting – A sport involving lifting heavy weights overhead in two competitive movements – the snatch and the clean & jerk.
• Powerlifting – A strength sport involving three competitive lifts – squat, bench press, and deadlift. Goal is to lift maximum weight in each exercise.
• Muscle Hypertrophy – The enlargement and growth of muscle fibers in response to strength training. Resistance exercise causes muscles to increase in size and mass.

Common Questions

• How much strength training is recommended? 2-4x weekly for major muscle groups according to guidelines.
• Does strength training mean just heavy lifting? No, it can range from bodyweight to heavy weights based on your fitness level and goals.

Do Not Confuse With

• Cardiovascular exercise – Important for endurance but does not build muscle and strength like resistance training.

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