Principles Behind Strength Training

Strength training works by overloading muscles, allowing them to adapt, and overloading them again.  When strength training you are tearing the muscle (microscopic tears) which then regenerate and grow stronger.  The body responds to strength training by adapting at the neural and cellular level.  Ultimately, the muscles become more efficient and coordinated and preparing for the next time it is loaded.  That being said, recovery is an important factor for building strength.  The body needs this time to repair the tissues and replace energy stores.  Without it you are setting yourself up for sub-optimal performance while training, injury, and potential burnout.  An optimal frequency is 2-3 times per week for strength training.

When setting up programs remember to keep it simple.  You do not always have to change around the exercises you are doing; variation can occur through changes in reps, sets, and loads used.  Variation is an important aspect of progression.  In order to keep seeing results when strength training it is essential to progress and continually overload.  For example, this can be achieved through increases in load.  When choosing a weight, it might take a bit of playing around at first.  The best way I can describe it is, when you get to that last rep it is hard to do (you really have to push) but you can do it.  If you feel like you could to more reps then you need to increase your weight.  If you can’t even get to your desired reps then you need to decrease your weight.  A workout log becomes an important piece of gym equipment!  If you write down the amount you are lifting each session then you are able to see the progress and ensure there are increases in load over time. 

Ok, enough about load, how many sets should you do?  I say it is best to stay between 2-3 sets of each exercise, there is really no need to do more, and if you were to do less you my not be sufficiently loading the muscle.  With regard to reps, it depends slightly on your goals.  If you are looking to build size and strength then lower to reps to around 8-10 with a heavier weight.  If you are looking for more toning and muscular endurance then increase the reps 12-15 with a slightly lower weight. Finally, how many exercises should I do?  I would suggest 8-10 exercises per workout, depending on your available time, which hit all of the major muscle groups.

Sequencing of the exercises in your workout is another important factor to consider.  First and foremost is go big to small, compound multi-joint exercises to simple single-joint exercises.  Secondly, pair exercises as though your pairing muscle groups.  For example, if I were going to do a Chest Press I would follow up with my next exercise being a Bent-Over Row.  This way I am working opposing muscle groups and balancing out my body. 

Finally, for those of you who are trying to lose weight and don’t see a place for strength training in you exercise routine.  Remember that the more muscle mass you have, the more calories you’ll burn just to maintain it.  Yes, cardiovascular exercise burns more calories during that bout of activity, but strength training also plays a very important role in increasing your metabolism and daily resting energy usage.

I am going to leave you with a sample free-weight dumbbell full-body workout.  I blogged a couple days ago about free-weights vs. machines so I figured this was a good workout to go with J  Enjoy!

Full Body Dumbbell Workout

Exercise	Reps	Sets	Targeted Muscle(s)
Bulgarian Split Squat	10-12	2-3	Quadriceps, Hamstrings, Glutes
Deadlift	10-12	2-3	Hamstrings
Chest Press	10-12	2-3	Pectorals
Bent-over Row	10-12	2-3	Latissimus Dorsi
Calf Raise	10-12	2-3	Gastrocnemius, Soleus
Bicep Curls	10-12	2-3	Biceps Brachii
Skull Crushers	10-12	2-3	Triceps Brachii
Plank	30 sec	2	Erector Spinae, Rectus Abdominus, Obliques
Side Plank	30 sec	2	Obliques