Strength training, a key component of a balanced fitness regimen, offers incredible benefits for individuals of all skill levels. Before jumping head-first into a program, we have to ensure that you have the proper foundation to be successful.
This article delves into the advantages of strength training, offers advice on how to build a proper strength training regime, and provides tips on integrating strength training into your workout routine.
Benefits of Strength Training
Strength training provides a multitude of benefits for your health and physique. Here’s a glimpse into what strength training and a well-structured strength training program can do for you:
Boosted muscle strength and aesthetics: Strength training exercises like weightlifting, resistance training, and core strength exercises are excellent ways to build and tone muscles. Regular practice can enhance your overall strength and physical appeal.
Improved bone health: Strength training, particularly weight training, is key to maintaining robust bones. Regular engagement in resistance training exercises can help maintain bone health and mitigate the risk of bone-related issues.
Enhanced metabolism and weight management: Strength training helps you burn calories effectively, promoting weight management.
Next, let’s explore how to establish a solid groundwork for your strength training routine.
The Basics of Strength Training
- Number of Sets: Research shows that performing 1-3 sets is best, but this can vary.
- Those with little or no experience should focus on single sets, while trained populations can safely perform multiple sets.
- Science shows that, for untrained populations, a single set provides as much benefit as multiple sets, with a much lower risk for injury.
- Leg Training: When training your legs, it is recommend that you do multiple sets. This is safe even if you do not have previous fitness experience.
- Repetitions: Research shows that 10 repetitions is best, although other ranges will work different aspects of your fitness:
- Sets of 5 repetitions are best to increase raw power and strength.
- Doing 10 repetitions is ideal for increasing strength, endurance and power.
- Longer sets (20 reps) focus mostly on endurance.
At the start of your program, you should establish your 10RM – your 10 repetition max. Your working sets (in other words, your regular sets) should be around 60-80% of this value.
Strength Training Frequency
- Superset Format: In order to get the most out of your workout, we recommend using a Superset format.
- Supersets refer to combining multiple exercises into one “super” set. For instance, combining squats with biceps curls, or rows with shoulder presses.
- Frequency: each major muscle group can be trained up to 2-3x per week. Don’t forget to add cardio!
- Cardio has been shown to shorten your recovery.
- Program Duration: Your program should have a duration of at least 6 weeks. Aim to progress 3-10% per week.
- Pick 10 different exercises and gauge your total volume of work to assess progression.
What Makes Supersets Effective in Strength Training?
Supersets in strength training are like hitting two birds with one stone: you get more done in less time! By doing two exercises in a row without a break, your workout is more intense and efficient.
Compared to regular exercise, supersets provide:
- Increased energy expenditure.
- Greater post-exercise O2 consumption (more calories burned).
- Greater volume of work when time for exercise is limited.
Supersets help balance muscle development and lower the chance of getting hurt by targeting different muscle groups. Plus, adding supersets can really amp up your strength and muscle gains in the long run.
Rest Intervals
As described above, Supersets are sets that proceed from one muscle group to another without long periods of rest. In fact, Supersets often focus on training antagonist muscle groups together, allowing for the first muscle to rest while you perform the second exercise.
For example, you can perform a superset consisting of Lat Pulldowns and Chest Press, going from Pulldown immediately into the Press.
This allows for your Lats and back muscles to rest while you work on your “pushing” muscles (chest, shoulders, triceps) with the Chest Press.
- While we generally recommend 30-60 seconds of rest for Supersets, there are some nuances to be noted:
- For isometric exercises (ones where you do not move any weight, like a plank or wall-sit), a full minute of rest is recommended.
- For isotonic exercises (the traditional contraction while moving a weight), 30-60 second is appropriate.
- In the case of isokinetic exercises (using special machines that vary the load throughout the repetition), 2-4 minutes is recommended.
Resting Is Therapeutic
Resting during strength training is crucial for several reasons.
Firstly, it allows your muscles to recover and replenish energy stores, which is essential for muscle growth and repair. Secondly, adequate rest between sets ensures that you can maintain proper form and technique, reducing the risk of injury. Additionally, resting allows your central nervous system to recover, enabling you to perform at your best in subsequent sets.
In fact, about 50% of our energy stores (in the form of ATP and Creatine Phosphate) are replenished after 30 seconds of rest.
Inadequate rest periods during exercise can cause:
- Increased lactic acid accumulation
- Fatigue and loss of focus
- Decreased neuromuscular control
- Lower force production
- Decreased motor unit recruitment
Fancy language aside, when we don’t rest properly our nervous system gets overwhelmed. In turn, it starts sending weaker signals from our brain to our muscles.
This can be dangerous because it results in decreased proprioception (awareness of your body’s position in space). As you can imagine, this greatly increases your risk for injury, while also decreasing your ability to perform at a high level.
Overall, incorporating proper rest intervals into your strength training routine is essential for maximizing performance and preventing overtraining.
Next Steps
Finding a fitness program that works for your body and fits into your routine can be challenging.
That’s why our Board Certified Physical Therapists are here to assist you.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Our Physical Therapists can provide in-depth physical assessments to create a program that is uniquely catered to your body and lifestyle.
Each of our 19 locations provides in-depth assessments to create a program that is uniquely catered to your body and lifestyle.
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