We all need to be strong enough to optimize the performance of activities we enjoy. The level of strength an individual requires can vary widely, from lifting groceries to dunking a basketball. The focus of this article is not to review the health benefits of strength training but to introduce the reader to strength training as it relates to performance. So, what can be expected from a strength-training program?
An appropriately designed strength training program can result in: 1,2
- Improved strength, power, speed, acceleration, and running economy (how efficiently a runner utilizes resources such as, oxygen)
- Increased vertical jump height
- Muscular hypertrophy (increased muscle size)
How Do We Get Stronger?
When our bodies are subjected to sufficient amounts of resistance, they will adapt and become stronger. During the initial phases of a strength program, gains are due primarily to the nervous system becoming more efficient.3 Our nervous system gets better at activating muscle fibers that need to be called upon and decreasing the activation of muscle fibers that hinder the desired movement. This results in a net improvement in strength.
When starting a strength-training program we also get better at performing strength movements. Practicing movements such as the squat allows us to learn how to detect where the body is in space and to exploit the best biomechanical positions that allow the best expression of strength.3 Learning how to optimize the performance of strength movements allows us to lift more.
Aside from the initial neurological adaptations that are expected from weight training, we eventually begin to realize hypertrophic changes of the muscles. As the size of the muscle increases, the ability to produce muscle force also increases.4
Evidence suggests that the best way for a beginner to increase strength is to train each major muscle group 3x’s a week.5 When deciding on training frequency it is important to keep in mind that each exercise session can affect the subsequent session.
Optimal training frequency can vary depending on the individual’s ability to recover and factors such as volume and intensity of training sessions. After working a major muscle group, we recommend 48 to 72 hours of recovery before working that muscle group again. Support for waiting at least 48 hours has been demonstrated in a study of novice female resistance trainers who had not fully recovered (94%) their lower body strength two days after a lower body workout.6
In the case of the advanced trainee/athlete evidence suggests that training up to 6x’s a week is acceptable but training each major muscle group only 2x’s a week seems to result in the greatest strength gains 7. Training each major muscle group 2x’s a week over 6 sessions is possible when employing a split routine e.g. arms trained on one day, chest on another etc..
Training with as little as 60% of a 1 repetition max (1RM) or ~15 repetitions is sufficient to maximize strength gains in the beginner.4,5,7 Performing 8-12 repetitions when 15 could be performed may be recommended. The beginner would perform an “easy” 8-12 repetitions for his or her sets.
In order to maximize strength in more advanced trainees utilizing 85% of 1- repetition max (1RM) or 5-6 repetitions is advisable.7 While these repetition ranges seem to optimize strength gains, a variety of rep ranges may need to be used to maximize strength.
For beginners, the optimal number of sets during a training session seems to be 4 per muscle group and up to 8 for advanced trainees.5,7 Be mindful that the untrained individual may time to adapt to multiple set training, and much of the benefit from the sets and reps may be from learning the strength movements.
Both multi-joint and single-joint exercises are effective for gaining strength. Multi-joint exercises such as the squat, bench press and deadlift are generally regarded as the best choices for overall strength.6 Single-joint exercises such as the knee extension are also effective strength builders, as are cables, bands, and other strength-training accessories.
When developing strength, rest intervals of 3-5 minutes allow for less performance decrements than shorter rest intervals.6 In theory, this would allow the resistance trainer the ability to handle heavier weights during subsequent sets, resulting in greater strength gains.
Training to muscular failure is training to a point at which the strength trainer is no longer able to lift a load. As an example, an individual may be able to lift five reps but can’t get the sixth, and a spotter must help. This type of training is probably good to use in moderation. When training to failure, more muscle fibers may be stimulated, leading to greater strength gains.
Moderate to slow repetition speed is recommended; however, as the strength trainer becomes more advanced a variety of speeds may be utilized.4
Repetition speed should be dependent on the individual’s. When working on a strength quality such as speed-strength (power,fast strength) repetition speed would be faster.
Example of a Beginner Workout
Bench Press 2-4 x 8-12 repetitions (controlled rep speed)
Deadlift 2-4 x 8-12 repetitions (controlled rep speed)
Back Squat 2-4 x 8-12 repetitions (controlled rep speed)
Example of an Advanced Split Routine Workout (Chest Focus)
Incline Bench Press 2×5 repetition max
Weighted Dip Machine 2×5 repetition max
Bench Press 2×5 repetition max
Certain aspects of a strength program will need to be manipulated to maximize strength. Aspects of manipulating volume/intensity are touched on in an introduction to periodization.
How to use this Information
Strength building is important for those wishing to improve performance for a wide variety of activities. The information presented is meant to outline aspects of a basic strength training program. There are many training variables that can be manipulated, depending on the individual’s goals. Strength training complements and overlaps both hypertrophy training and power-training styles.