14 Benefits of Strength Training, Backed by Science

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14 Benefits of Strength Training
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(No Transcript)
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What is strength training?

• 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.
• The main types of strength training include

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• Muscular hypertrophy. Also known as muscle
  building, this type of strength training uses
  moderate-to-heavy weights to stimulate muscle
  growth.
• Muscular endurance. This refers to 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. During this form of full-body
  conditioning, you cycle through various exercises
  with little to no rest between them.
• Maximum muscular strength. This type of exercise
  involves low reps (usually 26) and heavy weights
  to improve your overall strength. Its best
  reserved for experienced exercisers who have
  mastered their form.

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• Explosive power. This training combines power and
  speed to improve your power output. Its usually
  employed among trained athletes to improve their
  ability to perform explosive movements in their
  sport.
• Most people focus on muscular endurance, circuit
  training, and muscular hypertrophy as part of
  their strength-training routine, while strength
  and power training are usually reserved for
  experienced athletes .

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• Depending on the type of strength training you
  choose to reach your goals, you can use various
  equipment
• 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, or objects around
  the house

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• 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

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• Regardless of the type of strength training you
  perform, the goal is to put your muscles under
  tension to allow neuromuscular adaptations and
  stimulate muscle growth. With regular practice,
  your muscles will become stronger.