Strength training is also known as weight training, resistance training, and muscular training.
"The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance". (healthline.com).
The main types of strength training include:
Muscular hypertrophy - muscle building. This type of strength training uses moderate-to-heavy weights to stimulate muscle growth.
Muscular endurance - your muscles’ ability to sustain exercise for a period of time. Training to increase muscular endurance usually involves high reps using light weights or body weight.
Circuit training - In this type of full-body conditioning, you move through various exercises with little to no rest between them (this type of training is offered in our outdoor classes).
Maximum muscular strength. This type of exercise involves low reps (usually 2–6) and heavy weights to improve your overall strength. It’s best reserved for experienced exercisers who have mastered their technique.
Explosive power. This training combines strength and speed to improve your power output. Trained athletes use power training to improve their ability to perform explosive movements in their sport.
Your personal goals/aspirations will determine which type of training method(s) you use, and how frequently you need to do this to achieve your desired outcome. Most people focus on muscular endurance, circuit training, and muscular hypertrophy as part of their strength-training routine.
You can use various equipment, such as:
Body weight: using your own body weight and the force of gravity to perform various movements (e.g. pushups, squats, planks, pullups, and lunges).
Free weights: equipment not bound to the floor or a machine, such as dumbbells, barbells, kettlebells, medicine balls.
Resistance bands/loop bands: rubber bands that provide resistance when stretched.
Weight machines: machines with adjustable weights or hydraulics attached to provide resistance and stress to the muscles.
Suspension equipment: consists of ropes or straps that are anchored to a sturdy point in which a person uses their body weight and gravity to perform various exercises, e.g. TRX
At Firestone Fitness we use all types of equipment (except weight machines), and offer all types of training, in line with your needs/goals.
Whichever the type(s) of strength training you perform, the goal is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth. Your muscles will become stronger overtime with regular consistent practice. As a guide you want to aim to undertake a minimum of 2 strength sessions a week.
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