strengthtraining

Strength training, also known as resistance training, is a form of exercise aimed at improving muscular strength, power, and endurance by applying load to the muscles. It can involve free weights, weight machines, resistance bands, or bodyweight exercises. The core principle is progressive overload: gradually increasing the demands on muscles to stimulate adaptation.

Programs typically plan sets, reps, load, and rest to target different outcomes. Rep ranges conventionally vary from about 1-6 reps for maximal strength, 6-12 reps for hypertrophy and general strength, to 12-20+ reps for muscular endurance. Frequency commonly ranges from two to four sessions per week, with rest on non-consecutive days for the same muscle groups to allow recovery. Exercises should target major muscle groups and emphasize proper technique.

Beginners should start with lighter weights to learn form, include a general warm-up, and progress gradually in load and complexity. Rest intervals vary with goal: longer rests for maximal strength, shorter rests for endurance and hypertrophy.

Equipment can include free weights such as barbells and dumbbells, resistance machines, bodyweight movements, and resistance bands. A well-rounded program may blend compound movements (such as squats, deadlifts, presses, pulls) with isolation exercises and progressive variations. For many adults, strength training can be combined with aerobic activity.

Benefits include increased muscle strength and power, improved bone density, better metabolic health, enhanced functional capacity, and potential improvements in mood and cognitive function. People with chronic conditions or older adults should consult a health professional or qualified trainer to tailor programs and ensure safety.