Strength training refers to exercise regimens designed for the purpose of building or toning certain muscle groups. According to the Mayo Clinic, the health benefits of a regular strength training regimen are numerous and can range from increased stamina and sharpened focus to weight loss and stronger bones. While most serious strength trainers will opt for exercise equipment such as free weights, pull-up bars and exercise machines, anyone seeking to increase the size and strength of their muscles can begin seeing results with exercises as simple as push-ups.
Strength-Training Methods
According to the Westside Barbell website, athletes and weight lifters use three primary methods for strength training. The first is the maximal-effort method, which focuses on improving intramuscular and intermuscular coordination and strength by lifting the maximum or near-maximum amount of weight you can manage in sets of 1 to 2 repetitions. This is the most dangerous method of strength training and should only be done with a partner, or "spotter," who can help you if your weight becomes too heavy to lift. The other two methods are the dynamic method, emphasizing high weights at a quick speed, and the repetition method, which utilizes lower weights with larger repetitions.
Weight Lifting and Equipment
The most common exercise equipment used for weight lifting is barbells and free weights, such as dumbbells. Barbells allow you to perform bicep curls and bench presses with the help of a preacher curl bench and exercise bench respectively. Dumbbells are more versatile weights and can be acquired in five-pound increments, depending on your current strength level, and used in a wide variety of exercises.
One-Repetition Maximum
Strength trainers who choose to lift weights must first discover their one-repetition maximum to ensure they are lifting the right amount of weight for their specific training method. According to the Natural Physiques "one-rep max" calculator, the number of repetitions you can do with a given exercise multiplied by 0.033 and added to 1 can be multiplied by the amount of weight you lifted to receive your one repetition maximum. For example, if you can lift a 40-pound dumbbell 10 times before tiring, your one repetition maximum is 53 pounds for that exercise.
Organic Strength Training Methods
While weight lifting is the most prominent method for increasing muscle strength, many organic strength training methods exist that do not require equipment or a gym membership. According to Women's Health Magazine, the push-up is a highly effective exercise that uses the body's weight as natural resistance to help tone the arms, chest and shoulders. Other organic strength training methods include leg lifts, chin-ups, sit-ups and some yoga postures.
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