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Basic principles
The basic principles of strength training involve a manipulation of the number
of repetitions (reps), sets, tempo, exercises and force to cause desired changes
in strength, endurance, size or shape by overloading of a group of muscles. The
specific combinations of reps, sets, exercises, resistance and force depend on
the purpose of the individual performing the exercise: sets with fewer reps can
be performed using more force, but have a reduced impact on endurance.
Strength training also requires the use of 'good form', performing the movements
with the appropriate muscle group(s), and not transferring the weight to
different body parts in order to move greater weight/resistance (called
'cheating'). Failure to use good form during a training set can result in injury
or an inability to meet training goals - since the desired muscle group is not
challenged sufficiently, the threshold of overload is never reached and the
muscle does not gain in strength.
The benefits of strength training include increased muscle, tendon and ligament
strength, bone density, flexibility, tone, metabolic rate and postural support.
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