Get Started Open Navigation
Back to Blog overview

The benefits and misconceptions of strength training

Date: April 25, 2021 Category: Health & Well Being

The benefits of strength training are numerous and provide an overall improvement to functional movements in everyday life. From a medical health standpoint, strength training helps to decrease mortality rate, reduces the risk of injuries, and reduces the risk of developing osteoporosis (condition where bones become fragile and brittle) and sarcopenia (the degenerative loss of skeletal muscle mass). From a physical health standpoint, strength training can increase lean body mass, slightly raise metabolic rate, improve movement control, and even cognitive abilities.

So what exactly is strength and how can it be developed? Strength can simply be defined as “the ability of a muscle or group of muscles to generate maximal force”. It’s developed by neuromuscular adaptations (learning a movement pattern or skill) and physiological adaptations (increasing muscle size and changes in fiber type). 

Neuromuscular and physiological changes happen slowly as heavier weights and lower reps are utilized. For example, if an individual can squat 100lbs for a single rep and they wanted to become stronger in the squat, they might use 70lbs and practice squatting for multiple sets of 3-5 reps. Over several weeks or months, they might be able to squat 100lbs for several reps or 110lbs for one rep. Both would be seen as an increase in strength! 

The rate of improvement in strength varies from person to person and is generally a slow process requiring patience and dedication.

Common misconceptions surrounding strength training:

Many people find “strength training” to be daunting but eliminating hesitations and misconceptions could be the very thing that accelerates results and ultimately improves health. Don’t worry about getting too bulky or chasing soreness – instead focus on perfecting exercise form and tempo, and over time incorporate heavier weights into your workouts. 

Pro Tip: Consider using heavier weights during Strength & Agility Week (Week 2) of Camp to put you on track to crushing your fitness goals!

 

Sources: https://www.ncbi.nlm.nih.gov, https://bretcontreras.com/wp-content/uploads/Is-Postexercise-Muscle-Soreness-a-Valid-Indicator-of-Muscular-Adaptations.pdf


     

 

Related Articles

Learn to Measure Your Heart Rate for Optimal Performance

In this day and age, most of us walk around with fitness watches, like a FitBit or an Apple watch. These awesome gadgets track our heart rate (HR) and are great tools to track your intensity during a workout. When we workout our HR spikes into different HR zones. Each of these zones are beneficial in different ways and can be lined up perfectly with the CG 4 week cycle.

Read More
6 Ways to Stay Motivated With Your Fitness Routine

Setting new health goals feels amazing...at first. Then, after a few days or weeks, the excitement wears off and that motivation starts to fade. So, how do we turn changes into lasting habits? Experts say successful health changes have a lot to do with preparation and having a solid support system; we’ve collected some of the best practical tips to help you achieve your goals:

Read More

CONNECT WITH US