Strength Training Principles That Will Make All the Difference
The following are some of the most important principles of strength training. They will make all the difference in your progressions. You must follow them if you want to improve your performance and avoid injury.
1) Progressive Overload:
You need to increase the load gradually over time, so that it becomes difficult for your body to adapt to it. If you do not train with progressive overload, your body will eventually become adapted to the load and won’t respond anymore. Therefore, you have to start increasing the weight every few weeks or months until it’s impossible for your body to adapt to it any longer.
Intensity refers to how hard you work at something. For example, if you’re trying to run a mile, intensity is how fast you go. If you’re working out with weights, intensity is how much weight you lift. The higher the intensity, the harder and faster the workout.
Frequency refers to how often you perform certain exercises or workouts in a period of time. For example, you might lift weights three times a week.
This one is pretty obvious. It refers to how good you are at a certain skill. If you’re trying to learn how to shoot a free throw, for example, then that’s a skill.
Rest refers to how long you take in-between workouts. If you work out every day, then you’re giving your body no time to recover. This is not effective, and you might even be hindering your results.
This refers to what you eat, of course. What you put into your body has a direct impact on how well you perform physically. If you’re eating a lot of junk food, then it’s not going to give you the energy to workout effectively.
This refers to what drives you and inspires you. This can be anything from a coach to a song that gets you pumped up for your workout. If you don’t have a good reason to work out, then you probably won’t have the motivation to do it.
8) Rest and Recovery:
Sometimes, it’s just as important to rest as it is to exercise. You need to give your muscles time to recover and heal so that you don’t get injured.
This refers to how limber you are. The more flexible you are, the more you can stretch your muscles and joints and increase your range of motion.
10) Body Composition:
This is how much fat you have compared to how much muscle you have. If you have a lot of fat compared to muscle, then you’re not going to be very fast or strong. If you have a good body composition, then you’ll perform much better than someone with a poor composition.
Those are the ten most important strength training principles. If you can remember and follow these, then you’ll be well on your way to creating the body you want.
As we discuss here, strength training is an important part of any exercise or workout routine. If you want to get strong, you need to focus on getting stronger. Those are the most important strength training principles.
Sources & references used in this article:
Science and practice of strength training by VM Zatsiorsky, WJ Kraemer, AC Fry – 2020 – books.google.com
Training principles: Evaluation of modes and methods of resistance training by MH Stone, D Collins, S Plisk, G Haff… – Strength & Conditioning …, 2000 – tubesgym.co.za
Lower limb strength training in children with cerebral palsy–a randomized controlled trial protocol for functional strength training based on progressive … by VA Scholtes, AJ Dallmeijer, EA Rameckers… – BMC pediatrics, 2008 – Springer
LiFE Pilot Study: A randomised trial of balance and strength training embedded in daily life activity to reduce falls in older adults by L Clemson, MF Singh, A Bundy… – Australian …, 2010 – Wiley Online Library