Correctly manipulating training variables --- such as weightlifting load and repetitions performed --- cultivates a successful workout program. On the other hand, exercising without a plan can sabotage your workout efforts or produce unintended results. For example, muscular strength and endurance represent different aspects of muscular fitness and require dissimilar training programs for success.
Weightlifting Load
While muscular strength measures force production during a single movement, muscular endurance influences how long you can perform an activity without feeling tired. For example, strength determines whether you can lift 50 lb. or 100 lb. and endurance dictates the amount of pushups you could perform consecutively. Strength training programs require weightlifting loads of 80 to 100 percent of your one-repetition maximum and successful endurance programs utilize loads of 50 to 70 percent. Your one-repetition maximum, different for each exercise, defines the greatest amount of weight you could lift one time.
Sets and Repetitions
Grouped into sets, repetitions define the number of times you should perform a given exercise before taking a break. For example, three sets of 10 repetitions for pushups entails 30 pushups with a short break after every 10 pushups preformed. Generally, strength programs utilize up to five sets of eight repetitions per exercise, while endurance programs employ one to three sets of 12 to 20 repetitions per exercise. Heavier loads used for strength programs necessitate fewer repetitions than endurance programs. Conversely, greater repetition performance targets endurance as your muscles struggle against fatigue.
Rest Periods Between Sets
Resting between sets recharges your available energy for subsequent sets and helps maintain exercise performance. Strength programs require lifting heavy loads with maximal effort and long rest periods of two to five minutes between each set. On the other hand, endurance training utilizes lighter loads and benefits from shorter rest periods of 20 to 30 seconds. Generally, attempting short rest periods with heavy weightlifting loads harms your exercise form and ability for consecutive repetitions.
Targeted Muscle Fibers
Each muscle contains varying ratios of two different muscle fibers known as type I and type II fibers. Regardless of the activity preformed, both fiber types activate and instigate motion. However, specialized features designate type I fibers as endurance-based and type II fibers as strength-based. Therefore, endurance programs target type II fibers while strength programs focus on type II fibers. Additionally, type II fibers grow larger and more quickly than type I fibers, causing greater muscle-mass gains during strength-based programs. Make sure to consult a doctor before starting an exercise program.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
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