Do you want to achieve your fitness goals? Find out how the science of strength training can help you maximize your results.
Strength training, also known as resistance training or weight training, is a popular form of exercise that involves lifting weights to strengthen and tone muscles. Although strength training has been practiced for centuries, modern science has shed light on how the body works and how training results can be maximized.
Here are some of the most important findings from the science of strength training.
The importance of progression and variety
Progression and variety are critical to effective strength training. Progression involves gradually increasing the amount of weight and/or repetitions lifted over time to constantly challenge the muscles and improve strength and size. Variety involves changing exercises and training routines to avoid plateauing and improve body adaptation.
The importance of recovery
Recovery is a critical component of strength training. Muscles need time to recover and repair after training, and a lack of proper recovery can lead to injury and decreased performance. Research has shown that active recovery, which involves low-impact activities and gentle movement, can help improve muscle recovery.
The health benefits of strength training
Strength training not only improves physical appearance, but also has numerous health benefits. Research has shown that strength training can improve cardiovascular health, reduce the risk of type 2 diabetes and metabolic diseases, improve bone density and prevent osteoporosis, reduce back pain, and improve neuromuscular function.
How strength training can help in other sports
Strength training can be beneficial for athletes in other sports. Research has shown that strength training can improve speed, agility, coordination, and jumping ability, which can be beneficial for athletes in team sports such as basketball and soccer.
Bottom Line: The Science Behind Strength Training
The science of strength training has shown it to be a valuable tool for improving health, physical appearance, and athletic performance. By understanding the importance of progression and variety, recovery, the health benefits of strength training, and how strength training can help in other sports, fitness enthusiasts can design effective and safe training programs to achieve their goals. Additionally, the science of strength training continues to evolve as more research is conducted, which means there is always more to learn and discover about how we can optimize our workouts. In short, the science of strength training can be a valuable guide for anyone looking to maximize their fitness results and improve their overall quality of life.
External sources
Here are three scientific articles that talk about the benefits of strength training:
- “Resistance Training is Medicine: Effects of Strength Training on Health”, Westcott, W. L. (2012). This article reviews the scientific evidence supporting the beneficial effects of strength training on health, including improvements in body composition, muscle strength, bone mineral density, blood glucose, blood pressure, and cardiovascular health.https://pubmed.ncbi.nlm.nih.gov/22777332/
- “Resistance exercise improves muscle strength, health status and pain intensity in fibromyalgia-a randomized controlled trial“, Larsson, A., et al. (2015). This study shows how strength training can improve muscle strength, health, and pain intensity in people with fibromyalgia. https://pubmed.ncbi.nlm.nih.gov/26084281/
- “A Systematic Review and Meta-Analysis of Strength Training in Individuals With Multiple Sclerosis Or Parkinson Disease.” The study found strength benefits after strength training in people with Parkinson’s disease and multiple sclerosis. Resistance training was shown to be beneficial for muscle strength, maximal electromyographic activity, fatigue, functional capacity, and quality of life.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4602948/