Defining Strength Training
Strength training involves exercises designed to improve muscle performance. It's more than lifting weights; it encompasses a range of activities to enhance power, endurance, and size.
Conditioning Beyond Cardio
Conditioning isn't just about cardiovascular health. It aims to increase the efficiency of energy systems and improve the body's ability to recover from physical activity.
Neuromuscular Adaptation
Initial strength gains are largely neurological. Your nervous system learns to recruit muscle fibers more effectively before significant muscle growth occurs.
Periodization Tactics
Periodization involves structured training phases to prevent plateaus. Cycles of intensity and volume changes keep the body adapting, enhancing gains in strength and conditioning.
Muscle Fiber Types
Humans have different muscle fibers: slow-twitch for endurance, fast-twitch for power. Training can't change fiber types, but can improve their efficiency and resistance to fatigue.
Hormonal Responses
Strength and conditioning can alter hormone levels. Resistance training increases anabolic hormones like testosterone and growth hormone, aiding muscle growth and fat loss.
Uncommon Conditioning Forms
Beyond traditional methods, unconventional tools like kettlebells, sandbags, and sleds provide unique challenges that can enhance functional strength and metabolic conditioning.
What does strength training enhance?
Cardiovascular health only
Power, endurance, and size
Flexibility and balance
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