By: Cortland Smith

Strength training is an integral part of any fitness plan. However, many people lack the correct information or are unaware of where to start. The basics of program design, as set forth by the National Strength and Conditioning Association, can give individuals a foundation of how to start their strength training program.
One big question is whether one should use free weights, like dumbbells or barbells, or if they should use strength training machines. Free weights have been shown to be much more useful strength training tools compared to machines. When comparing a free weight bench press to a machine assisted bench press, the free weight bench helps to activate many more muscles than chest muscles to stabilize the body through the movement (Schick et al., 2010). Machines should only be used for the older population, for the injured population, or for the population that is currently in rehab. Machines do not use a full range of motion, and free weights require much more stabilization and control. Free weights should make up the majority of a strength training program.

One key to strength training is progressive overload. Progressive overload is when you continually increase stress on the muscle as it is able to produce more force (Bo et al., 2015). To become stronger or faster, a person must consistently increase the stress on the body. The body will adapt to the stressors that are placed on it, therefore it is important to increase the stressors to continue to improve in strength and speed.

Periodization is another tool that can be utilized in strength training. Periodization is when a person’s workout is broken up into different cycles. The purpose of this is to vary the stress placed on the body over time, and break down the workouts to smaller, more attainable goals. Athletes often use periodization to prepare for their competition season (Issurin, 2010). Some cycles to be considered are the macrocycle, which can be six months to a year and is considered to be the big picture goal. Another cycle is the mesocycle which lasts a few weeks to a few months. There are several mesocycles in a macrocycle. The last cycle is a microcycle. This lasts one week or a couple weeks and is a way to change up your routines or strategies. Being able to personalize and customize your program through periodization greatly increases your likelihood of achieving your goals . The body only adapts to the exact stresses that are placed on it.

An effective way to gain strength is training based off the individual’s one rep max. One rep max is defined as the amount of weight a person can lift one time. Completing 1-3 reps at greater than 90% of a one rep max will help recruit more motor units which help with maximum strength gains.  This means you will increase the maximum you can lift over time, but it may not be the best range to train in if your goals are simply muscle growth, or “hypertrophy.”  Training at 80-90% of a one rep max for 3-5 reps leads to a mixture of strength and size gains with a focus on strength. Lifting 5-12 reps is optimal for building muscle size with some gains in strength. Lifting anything greater than 15-20 repetitions does not do much for increasing size or strength, but builds muscle endurance.  It should be noted that training with light weights and high repetitions does not result in “toning.”  If one’s goal is to get “toned” they should focus on training in the 5 – 12 repetition per set range with a challenging resistance, while also working to reduce body fat if necessary.

Strength training is important to help lead a healthy and active lifestyle. There are many myths and a lot of misinformation available about strength training. Figuring out the facts from the myths and finding the right place to start is the key to starting a reliable fitness program. Strength training throughout the lifespan is important to keep muscle size, definition, and functionality. Using the NSCA’s guidelines for programming is a reliable place to start and can help individuals stay informed.

Overall, everyone – men and women – can benefit from strength training regularly with moderate-to-heavy resistance. (And, no, women will not “bulk up” from lifting heavy!)  Learn the basics, grab a friend, go to the gym, and live a stronger, healthier life.

References

Bo, K., Berghmans, B., Morkved, S., & Van Kampen, M. (2015). Evidence-Based Physical Therapy for the Pelvic Floor: Bridging Science and Clinical Practice. Toronto: Elsevier Ltd.
Issurin, V. B. (2010). New Horizons for the Methodology and Physiology of Training Periodization. Sports Medicine, 189-206.
Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of Strength and Conditioning Research, 779-784.