Strength training, in a nutshell, is the systematic stimulation of muscle contraction to strengthen and control muscle fibers for better health, strength, balance, agility and athletic performance. It is the best way to create a better body, fire up your metabolism and maintain overall health for the long term.
The fact of the matter is that strength training is not about moving the most weight you can, it’s about getting better at a movement pattern, increasing the weight you’re using over time, and finding consistency. And having a good base to work from helps you do all of those things, which in turn will help you make long term progress and also help keep you injury free, both important for novice and veteran trainees.
Even though it may seem like the most obvious thing in the world, it cannot be overstated how vital technique is when it comes to lifting. This is true not just for your back, but for every muscle group that you are targeting. For example, when you do a squat, you need to make sure you are using the proper form.
Form over function: especially when adding weight or increasing intensity, it’s important to focus on form and technique. Focusing on proper form will allow you to target the correct muscle groups while putting less pressure on joints and connective tissue. Inadequate form can lead to disproportion, reduced effectiveness, and possibly even injury.
Some core tenets of good form:
Keeping a neutral spine in the big lifts.
Bracing the core to assist with stabilization and control.
i.e. going through a full range of motion while maintaining control of the weight.
And, as much as possible, no momentum or jerks.
Proper form helps develop muscle memory to achieve continued results.
The Fundamentals of Movement
There are a few major movement patterns that strength training revolves around. Performing these patterns well will help you establish overall functional strength.
What is often referred to as the squat pattern actually consists of several movements, all of which are included in the squat pattern. I like to think of the squat pattern as a category of movements, rather than a single movement. This category includes the back squat, front squat, overhead squat, air squat (or body weight squat), sumo squat, pistol (or single-leg squat), and various other modifications of these movements.
The squat works the quadriceps, hamstrings and buttocks. It improves strength, flexibility and balance. Start with body-weight squats before moving on to weighted squats.
The Hinge Pattern
An example of a hinge pattern would be a deadlift. This pattern emphasizes hip extension and activation of the posterior chain. When done correctly, the hinge pattern is safer for the lower back and develops a strong glute and hamstring.
Behavioral Pattern
Pushing exercises like push-ups and presses target the muscles of the chest, shoulders, and triceps. Mastering proper pressing exercises will help improve overall upper body stability and coordination.
Pull Pattern
rows, pullups, etc. This will help build your back muscles and strengthen your posture. You need to balance out push muscle exercises with pull exercises to avoid building muscle imbalances.
Stabilizing the core
Core. It helps stabilize the trunk and assists in all the big lifts. Do planks, anti-rotation, and ab work to improve your balance and control.
Having these patterns perfected gives you a foundation for further training.
Progressive Overload
Progressive overload – this is a key concept which simply means that you should increase the amount of stress you’re placing on your muscles over time to keep them growing and getting stronger. If you don’t, then you’ll just stagnate.
This can be progressed by:
Progressively adding more weight.
Increasing the number of reps or sets.
Increasing time under tension.
Increasing exercise difficulty.
The important thing is that progressions be made gradually, not through big jumps in intensity.
, it’s essential to organize a well-rounded program.
There are several key elements of a comprehensive strength training program:
Focus on compound movements that work your big muscles.
Compound movements. Accessory exercises that target the smaller stabilization muscles.
Proper recovery time.
Equal frequency between muscle groups.
Hit your major muscle groups 2-3 times a week and let them recover. It doesn’t matter if you’re not going to failure as long as you’re consistent and organized.
The Importance of Recuperation.
That’s because the actual strength gains are made when you rest. Your body needs time to recover, time to sleep, and time to eat well in order to rebuild the muscles.
Key elements to consider during recovery are:
Getting 7–9 or more hours of sleep a night.
Taking in enough protein to repair your muscles.
Drinking water.
Adding mobility work and/or light exercise to my off days.
Insufficient recovery can result in exhaustion, decreased function, and risk for injury.
Steering Clear of Rookie Errors
Here are some of the most frequent mistakes that new trainees tend to make, which can lead to decreased progress or even injuries.
Number 1: Going heavy too fast.
No warmups.
Form over function: lame. Form over speed: boo!
Simple. Not enough rest between overtraining.
Overemphasizing some muscles and ignoring others.
With patience and moderation, you can avoid such problems and ensure constant progress.
Consistency is key. If you are not in the right mindset, you will not be able to stay consistent.
The one thing about strength training is that you have to be patient. You will not see the results right away. What you can see, as long as you keep working at it, is that over time, the strength will come. This is why it’s important to keep track of what you are doing and set achievable goals. It’s also why you should acknowledge the steps you are taking in the right direction.
Growth mindset is key. Small increments to form, endurance, or weight may seem insignificant, but add up in the long-run. Consistency over a long period of time not only builds physical strength, but mental strength and confidence as well.
Sustainable Accomplishments
Principles of proper form, progressive overload, structured programming, and recovery are the basis for an effective strength training routine. By understanding the basic movements and employing a specific strategy for increasing strength, you can perform strength training in a safe and healthy manner.