Strength training, also known as resistance training, is a type of physical exercise that involves contracting your muscles against a force, typically using weights, resistance bands, or body weight. It’s designed to build muscle mass and strength.
Key Characteristics / Core Concepts
- Progressive Overload: Gradually increasing the demands placed on your muscles over time (e.g., heavier weights, more repetitions).
- Muscle Hypertrophy: The increase in the size of muscle fibers, leading to increased muscle mass.
- Muscle Strength: The ability of your muscles to exert force.
- Different Training Methods: Various techniques like weightlifting, calisthenics, and plyometrics are used.
- Importance of Rest and Recovery: Muscles need time to repair and grow after strength training sessions.
How It Works / Its Function
Strength training works by causing microscopic damage to your muscle fibers. Your body then repairs this damage, making the muscle fibers thicker and stronger. This process leads to increased muscle mass and strength, improving overall physical performance and health.
The type and intensity of training, along with proper nutrition and rest, determine the outcomes.
Examples
- Lifting weights (e.g., bench press, squats, deadlifts)
- Using resistance bands for exercises.
- Bodyweight exercises (e.g., push-ups, pull-ups, squats).
Why is it Important? / Significance
Strength training offers numerous benefits, including increased muscle mass and strength, improved bone density, enhanced metabolism, better balance and coordination, and reduced risk of injury. It is an important component of overall fitness and health.
Regular strength training can significantly improve quality of life, particularly as we age.
Related Concepts
- Muscle hypertrophy
- Progressive overload
- Weightlifting