Introduction

• Strength exercise (also known as resistance training) increases muscular strength by forcing the muscles to effort against a weight or force. Resistance training is considered a type of anaerobic exercise.[1]
• Various forms of strength training include bodyweight training, free weights, resistance machines, elastic bands, and plyometric exercises.
• Beginners should train two to three times per week for maximum benefits.
• Before beginning a new fitness program, it is important to have a medical examination and consult with a professional, such as a physician, physical therapist, or certified exercise specialist.
• Optimal programs with specific goals, starting points, and overload progressions will ensure the best results.

Strength Training Principles

• The basic principles of a strength training program are:[2]
• The overload principle: It is important to gradually overload the musculoskeletal system to create and maintain physiological adaptations to strength training and overcome muscular accommodation. The Principle of Specificity: Adaptations are specific to the muscles being trained. Progression/Periodization: Overload should be applied at the optimal level and time to achieve peak performance.
• Individuality: Each person responds differently to a training stimulus, so programs should be designed individually.
• Reversibility: Training effects will be lost if the stimulus is removed for an extended period.

Strength Training Equipment

• Different types of strength training include:[3]
• Bodyweight: Can be used for squats, push-ups, and pull-ups (especially useful when traveling or at work).
• Resistance Bands: Provide resistance during stretching. They are portable and adapt to most workouts. Resistance bands provide constant resistance throughout the movement.
• Free Weights: Classic strength training equipment, such as dumbbells, barbells, and kettlebells.
• Medicine Balls or Sandbags: Weighted balls or bags. Strength training machines: Devices with adjustable seats and handles attached to weights or hydraulic systems.
• Suspension equipment: A machine that usages gravity and the user’s figure weight to perform various exercises.

Designing a Strength (Resistance) Program

It’s important to pay attention to safety and proper posture to reduce the risk of damage. When planning a protocol, the following key points should be considered:

• Choice: This principle provides individuals with autonomy and control over their training program, tailoring it to their personal goals, preferences, and potential. By offering choices, a response can be generated that promotes commitment, engagement, and motivation with the program. Overall, this principle can lead to a more effective training regimen and create opportunities for a successful strength-building program.
• Order: This principle refers to the strategic placement of exercises included in a training program. The order in which exercises are performed can directly influence the effectiveness and overall progress of strength and function. The main takeaway from this principle is to ensure maximum performance from each exercise.[5] Other principles to consider when choosing the order include exercise selection, exercise priority, preference for multi-joint exercises over single-joint exercises, and consideration of fatigue.
• Frequency: This principle determines how often an individual trains a specific muscle group over a given period to improve strength or recover from injury. This principle focuses on finding a balance between training frequency and recovery, allowing for quality strength gains and injury recovery. Intensity: When creating a strength training plan, intensity will vary based on each individual’s fitness level. The Rate of Perceived Effort (RPE) scale can be used as a measure of intensity to create a training plan specific to each individual. A modified RPE scale can be used, ranging from 1 to 10, with 1 representing very informal effort and 10 representing maximum effort.[6]
• Volume, rest, and type of muscle strengthening: Volume is determined by the number of repetitions, sets, or frequency with which a person performs exercises per week. To achieve results, strength training should be performed more than twice per week.[7] The following guidelines apply to multi-joint exercises such as squats and bench presses. Strength: Weight greater than 85% of the maximum repetition, 2 to 6 sets and less than 6 repetitions per set, with 2 to 5 minutes of rest between sets.[7]

Power

• 80-90% of 1RM, 3-5 sets, 1-2 repetitions, with 2-5 minutes of rest.[7]
• Hypertrophy
• 67-85% of 1RM, 3-6 sets, 6-12 repetitions, rest of 30-90 seconds.[7]
• Muscular Endurance
• Less than 67% of 1RM, 2-3 sets, 12+ repetitions, rest of less than 30 seconds.[7]

Strength training progression should be tailored to each individual’s effort level, as indicated by their RPE and 1RM. As people get stronger, they should gradually increase the weight used in the exercises. Another aspect of progression is adjusting the speed at which the exercises are performed. Slowing down an exercise can increase its difficulty. When perfecting exercises, other factors such as range of motion, time under tension, and torque are also considered.Developing a strength training program (with weights) requires careful and precise planning. The best strength training program is one that fits your personal goals. Below are four types of weight training programs.

Strength

• Goal: Achieve muscular strength gains, focusing on both concentric and eccentric contractions. “Develop overall muscular strength and improve performance in exercises that require force application. Training should focus on a combination of maximal strength and speed.”[8]
• Training Suggestions: Include basic exercises for major muscle groups, such as squats, deadlifts, bench presses, and rows. “Train with heavy weights that allow for a maximum of 6 repetitions (greater than or equal to 85% of a one-rep maximum), for 2 to 6 sets, with 2 to 5 minutes of rest between each set.”[8]
• Benefits: “A consistent strength training program will result in stronger bones, endurance, strength, and muscle tone. Balance and coordination will improve, and the risk of injury will be reduced. Therefore, it will be easier to perform everyday tasks.” [9]

Power

• Purpose: To develop explosive strength and speed, improving the capacity to generate maximum force in minimal time, which is crucial for activities requiring rapid movements such as running, jumping, and throwing.
• References for development: “Single-effort lifts should be 80–90% of 1RM for 1–2 repetitions, while multi-effort lifts should be 75–85% of 1RM for 3–5 repetitions. Both sets should consist of 3–5 sets with 2–5 minutes of rest between sets.” [8] “When training for power, it is important to perform exercises with relatively high velocity, load, and explosive intent.” [10]
• Benefits: Increases explosive strength and speed. Improves neuromuscular coordination and motor unit recruitment. “Can complement other training programs to improve overall athletic performance, which can be translated into actual functional loads.” [8]

Hypertrophy

Goal: Stimulate muscle growth and size (hypertrophy) through targeted resistance training. Emphasis on aesthetics.

Design Considerations: “Include moderate to high volume training with moderate loads of 67–85% of 1RM in sets of 3–6 repetitions, performing 6–12 repetitions with 30–90 seconds of rest between sets.” [8] Focus on multi-joint exercises that engage the core muscles. Isolation exercises should be included to target specific muscle groups such as the biceps, triceps, and shoulders. Gradually increasing the load is always recommended to maximize hypertrophy, so increasing the weight, repetitions, sets, or even decreasing rest time is recommended. Benefits: “Improved mobility and functional capacity, increased strength, muscle and bone mass, improved quality of life, decreased body fat, increased metabolism, decreased blood pressure and cardiovascular stress during exercise, improved blood lipid profile, and decreased risk of type II diabetes.”[11]

Muscular Endurance

• Goal: Increase muscular endurance and physical fitness by increasing exercise duration and resistance to fatigue. Improve cardiovascular fitness and aerobic capacity, necessary for activities that require sustained effort. Training Suggestions: “To develop muscular endurance, incorporate high-repetition, low-to-moderate-load resistance training. Train with weights no higher than 67% of your 1RM for 2-3 sets in a range of 12 repetitions or more, with a maximum of 30 seconds of rest between sets.”[8]
• Benefits: “Resistance training promotes musculoskeletal and cardiovascular adaptations, which contribute to overall improvements in performance and physical volume.”[12] It may also reduce the risk of overuse injuries caused by repetitive motion.

Conclusion

Strength training is an important and powerful component of a balanced fitness program. In addition to building muscle, it plays a pivotal role in increasing bone density, boosting metabolism, improving functional mobility, and supporting long-term physical and mental health. Regular strength training can provide long-term benefits at all stages of life, whether for athletic performance, injury prevention, or healthy aging. With proper technique, gradual progression, and a balanced program, strength training can be safely tailored to individual fitness goals and levels. As research continues to confirm its numerous health benefits, strength training remains more than just a training option, but a foundation for lifelong well-being.

Frequently Asked Questions

1. What is strength training?

Strength training, also known as resistance training or weight training, consists of exercises that develop strength, endurance, and muscle size through the use of resistance, such as weights, elastic bands, or body weight.

2. What are the benefits of strength training?

• Strength training offers many health benefits, including:
• Increased muscle mass and strength
• Increased bone density (reduced risk of osteoporosis)
• Improved metabolism and fat burning
• Improved posture and balance
• Reduced risk of injury and chronic disease
• Improved mental health and self-confidence

3. Is strength training safe for beginners?

• Yes, strength training is safe for beginners as long as the following guidelines are followed:
• Proper technique
• Choosing the right weight
• Supervision or guidance (especially at the beginning)
• Gradual progress

4. How often should you strength train?

To maintain overall health, most experts recommend 2 to 3 strength training sessions per week, working all major muscle groups. Rest at least 48 hours between workouts for the same muscle group.

5. Do I need a gym or equipment to start strength training?

• No. Strength training can be done:
• At home using your own body weight (e.g., push-ups, squats)
• With resistance bands, dumbbells, or household items
• At the gym using free weights or machineries

6. Does strength training help you gain muscle mass?

Not necessarily. Gaining muscle mass requires specific training and nutrition. For most people, especially women, strength training results in a toned, lean, and strong body, not excess muscle mass.

7. Can older people strength train?

Forks! Strength training is especially important for older adults to maintain muscle mass, bone strength, and balance. It reduces the risk of falls and promotes independent living.

8.Should you start with cardio or strength training?

• It all depends on your goals:
• If your goal is to gain power mass or strength, do strength training first.
• If you’re focusing on endurance or weight loss, you can prioritize cardio or alternate between the two.
• Both are important and can be combined into a balanced fitness program.

9. How to avoid injuries during strength training?

• To reduce the risk of injury:
• Warm up before lifting weights.
• Maintain proper form and posture.
• Start with lighter weights.
• Don’t skip rest days.
• Listen to your body and avoid overtraining.

10. How long does it take to see results from strength training?

Most people begin to notice noticeable changes within 4-8 weeks, including increased strength, improved muscle tone, and more energy. Consistency and proper nutrition are key to long-term progress.