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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