Strength training: generation of force from muscle development.
Strength training is a type of physical exercise that focuses on increasing muscle capacity to generate force. This is achieved through exercises that involve resistance, such as lifting weights, using gym machines or your own body weight. The main objective is to strengthen muscles, improve resistance and tone, as well as promote bone health and metabolic function.
Types of strength training
There are several types of strength training, each designed to meet specific goals and focused on different muscle groups and resistance methods. Here are some of the most common ones:
Free weight lifting
It consists of the use of dumbbells, an Olympic bar and a weight bench to perform functional movements that strengthen different muscle groups. It is versatile and allows a wide range of exercises.
Muscle resistance training
It uses specific equipment that guides movements and provides controlled resistance. It is ideal for beginners or for those who want to work muscles in isolation.
Bodyweight exercises
It is based on the use of your own body weight to perform exercises such as push-ups, squats or planks . It is effective, affordable and requires no additional equipment.
Isometric training
In this type of training , the muscles contract without making visible movements. A typical example is the plank, where a static position is maintained for a period of time.
Training with elastic bands
Use resistance bands to generate tension during the movement. They are ideal for training at home or anywhere due to their portability.
Concentric training
It focuses on the contraction phase of the muscles, when they shorten while generating force , such as when lifting a weight. It is the active phase of many strength exercises.
Circuit training
It consists of performing a series of exercises in consecutive stations, with short breaks between each one. It usually combines cardio and strength exercises to improve both muscular endurance and general conditioning.
core training
Focused on strengthening the muscles of the abdomen, lower back, and central area of the body, which are essential for stability and postural control in other types of strength exercises.
Eccentric training
It focuses on the muscle lengthening phase, that is, when the muscle stretches while supporting the load. An example is the lowering phase in a squat or a biceps curl. This type of training helps improve muscle control and endurance.
Functional training
It uses movements that mimic daily activities and involve multiple muscle groups at once. Improve coordination, stability and strength, preparing you to better perform everyday movements.
Prehabilitation training
It focuses on strengthening muscles and improving mobility to prevent injuries, especially before strenuous physical activity or surgery. It usually includes controlled mobility and strength exercises.
Unilateral training
It involves using only one side of the body at a time, such as lifting with one arm or performing one-leg squats . This type of training helps correct muscle imbalances and improves stability and control.
Kettlebells are relatively spherical iron weights with a handle for easy manipulation.
Equipment and accessories
Strength training can be performed with a variety of equipment and accessories that help increase the resistance and effectiveness of the exercises.
Kettlebells
They are cast iron weights with a flat base and a handle on top. They allow you to perform a wide range of dynamic movements that involve multiple muscle groups, such as swings, lifts and squats. They are ideal for improving strength, cardiovascular endurance and coordination.
bodybuilding machines
They are designed to provide controlled resistance and guide movement during exercise. Each machine targets a specific muscle group and allows for a safer workout, especially for beginners or people in rehabilitation . Among the most common are bench presses, back pulldowns and leg extensions.
Medicine ball exercises
A weighted ball is used to improve power, coordination and stability, allowing for a wide variety of explosive movements such as throws, rotations and lifts.
Strength training programming
Strength training programming is key to obtaining effective and sustainable results. It involves strategic planning of exercise sessions to achieve specific goals, improve performance and prevent injuries.
Training planning
It consists of designing training sessions in a structured way over a certain period. This includes defining the training days, the exercises to be performed, the volume of work and the breaks. Proper planning is essential to achieve short and long term goals.
training routines
They are detailed diagrams of the exercises that will be performed in each session. The routines can vary depending on the objectives (such as gaining strength, toning or increasing muscle mass) and are adapted to the experience level of the practitioner. They may include workouts focused on specific muscle groups or full-body workouts.
Periodization
It is the process of dividing training into cycles or phases, with the goal of avoiding stagnation and improving performance over time. Periodization can include loading (high intensity), unloading (low intensity) and recovery phases, allowing you to optimize progress and prevent overtraining.
Objectives and goals
Establishing clear and measurable objectives is essential to direct training. Goals can be short-term (such as improving at a specific exercise) or long-term (such as increasing overall strength or reaching a certain level of muscle mass). Well-defined goals help maintain motivation and allow programming to be adjusted based on progress made.
Scheduling strength training includes detailing proper nutrition and supplementation.
Nutrition and supplementation
Sports nutrition plays a crucial role in strength training programming, providing the nutrients necessary to optimize muscle performance, development, and recovery. The essential concepts related to nutrition and supplementation are explained below.
Sports nutrition
It is the set of nutritional principles designed to support performance and recovery in physical activities, especially strength training. It includes a balanced diet, rich in proteins, carbohydrates and healthy fats, adapted to the energy needs of each person.
Training supplements
They are products designed to complement the diet and improve performance. Some of the most common include protein powders, creatine, and amino acids. Supplements should not replace a balanced diet, but rather serve as support to meet specific needs.
Pre-workout supplements
These supplements are taken before exercise to increase energy, focus and performance. They usually contain ingredients such as caffeine, beta-alanine and creatine, which improve endurance and strength during the training session.
Proteins
They are essential for muscle repair and growth. It is recommended to consume an adequate amount of protein daily, both from food sources (such as meat, fish, eggs and legumes) and from supplements (protein powders) to support muscle development.
Creatine
It is a popular supplement that increases available energy in muscles, improving strength and performance in high-intensity activities. It also promotes muscle mass gain by increasing training volume.
Amino acids
Amino acids , especially branched-chain amino acids (BCAAs), are essential for muscle protein synthesis and recovery after exercise. Taking amino acids can reduce muscle fatigue and improve regeneration.
Hydration
Maintaining good hydration is essential for optimal performance in strength training. Water helps regulate body temperature, transport nutrients and eliminate toxins. It is important to drink enough fluid before, during and after exercise.
Diets for muscle gain
They are designed to provide a controlled caloric surplus, allowing you to increase muscle mass. They focus on consuming enough protein, carbohydrates, and healthy fats to support growth and recovery.
Macronutrient calculation
It refers to the planning of the intake of proteins, carbohydrates and fats in specific amounts according to the training objectives. This calculation is important to ensure that the body receives the necessary nutrients to gain muscle mass or improve performance without accumulating excess body fat.