Properly performed strength training can provide positive functional benefits and improvement in overall health and well-being. This includes increased bone, muscle, tendon and ligament strength, joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function and elevated HDL (good) cholesterol.
Strength training mainly uses the technique of progressively increasing the force output of the muscle through small increases of weight, elastic tension or other resistance, but also uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, but some trainers have adapted it to provide the benefits of aerobic exercise through circuit training.
Strength
To manipulate the number of repetitions, sets, rest, tempo and resistance to cause a positive change in the level of force the body is able to apply to a mass/weight, by progressively overloading a group of muscles.
Endurance
To increase the stamina & capacity at which the body can operate at for a longer period of time. Many people think endurance is all about cardiovascular training, but by mixing cardio with a carefully selected program of high reps, low weight, it can seriously increase your overall endurance not just aerobic endurance
Hypertrophy (Build Muscle)
To increase the size/volume of muscle tissue through the theory of progressively overloading the muscle and them repairing bigger and stronger.
Power
Strength x Speed, in other words performing a strong movement at speed. This is crucial for nearly all sports. To be powerful you need to be strong, but also have good co-ordination and balance to direct and control this power.
% of 1RM
This is the percentage of the weight you should be able to do for a single maximum lift.
Reps
The number of times you lift & lower a weight in a controlled manner.
Sets
The number completed repetitions without a break between them.
Speed per rep / Tempo
Time it takes to complete each rep. This can be varied to increase/decrease intensity
Rest
Time taken to recover at the end of each set, before proceeding onto the next set.
By Training Goal
| Variable | Strength | Power | Hypertrophy | Endurance |
| Load (% of 1RM) | 80 - 90 | 45 - 55 | 60 - 80 | 40 - 60 |
| Reps per set | 1 - 5 | 1 - 5 | 6 - 12 | 15 - 60 |
| Set per exercise | 4 - 5 | 3 - 5 | 4 - 8 | 2 - 4 |
| Rest between sets (mins) | 2 - 6 | 2 - 6 | 3 - 5 | 1 - 2 |
| Duration (Seconds per set) | 5 - 10 | 4 - 8 | 20 - 60 | 80 - 150 |
| Speed per rep (% of Max) | 60 - 100 | 90 - 100 | 60 - 90 | 60 - 80 |
| Training Sessions per week | 3 - 6 | 3 - 6 | 5 - 7 | 8 - 14 |
Basic All-Body Training Program
The most important part of starting a training program is to understand the basics and understand them well. The “good form” when performing the movement, this has 2 benefits, (1) Reduce the chance of injury (2) Maximise outcome from training.
Many of the weight exercises which are to performed can be learned using bodyweight, in order to build a base strength before proceeding on to lifting weights.
Here at York Fitness we're strong believers in being functionally strong. This means being able to move in natural patterns, with correct form and in a controlled manner.
We advise starting out your training journey with bodyweight and light dumbells, to learn the movement patterns and “feel” the body working.
Before each workout, thoroughly warm up the body with light cardio work such as jogging or cycling. Perform a complete body stretch, not bouncing the stretches or forcing them past comfort.
|
Exercise |
Reps |
Sets |
Rest Between Sets |
|
Press Ups |
10 |
3 |
1 m 30 secs |
|
Lunges Alternate Leg |
10 |
3 |
1 m 30 secs |
|
Crunches |
15 |
3 |
1 m 39 secs |
|
Bench Dips |
10 |
3 |
1 m 30 secs |
|
Step - Ups Alternate Leg |
10 | 3 | 1 m 30 secs |
|
Dumbbell Bicep Curl |
12 | 3 | 1 m 30 secs |
|
Body Weight Squat |
12 | 2 | 1 m 45 secs |
|
Dumbbell Shoulder Press |
15 | 2 | 1 m 45 secs |
|
Crunches |
15 | 3 | 1 m 30 secs |
The above program can be performed 3-4 times a week, but you shouldn't train if you're still sore from the previous training session. As you become accustomed to this training program you can begin to decrease the rest period between each set, before increase the number of repetitions to the next level up and increasing the weight on the dumbells being used.
Once you are happy that you can perform this basic workout with “good form” it is now time step up-to the next level.