Beginners Guide to the Gym- What to do- Part IV Strength Training

Strength training is a big goal for anyone playing sports, powerlifting, those who want better control in daily activites or just wanting to be more physically fit. However, there is a lot that goes into building strength than just lifting weights. Targeting the proper neural adaptations and proper muscle types are the keys to gaining strength. Of course to those who are new to working out building muscle and strength will be quick at first. Your first few weeks of gains will be mostly based on increases of neural connections to your muscles that allow more muscle to be recruited at once allowing you to lift heavier weights.

For those starting out using extra loads(weights other than body weight) should not be done until a solid base is built. Begin with body weight exercises such as push ups, body weight squats, lunges, assisted pull ups/ chin up, and a good core training base with planks and stability training( see How To Train Your Core). These exercises will help all your muscles begin their neural adaptations as well as strengthen your joints and stabilizer mucles so that when you begin adding external loads you will be able to handle the loads better.

Here are some tips and ways to help build strength to help you in sports, lifting, or in your general fitness needs.

Ways to Build Strength

1. Muscle strength is in direct relation with muscle size. The bigger the muscle, the stronger it can become. Always preceed your strength training routine with a muscle building routine. For 4-6 weeks do weight training with reps in the 8-12 range. This range promotes muscle growth and will allow your muscles to grow in size before your strength phase allowing you to gain more strength in the long run. For ideas about ways to build muscle read Beginners Guide to the Gym Part III Building Muscle. Ladies dont worry if you think your going to get big and bulky by building muscle and strength. You lack the testosterone production to get the type of growth that men get with weight training and in the long run you will get the healthy look you want so relax.
2. When you start your strength phase keep your weights in a 2-7 range starting at the higher end and working up to the 2 rep range. Make sure you have back off weeks to allow your body to repair it self. For example rep ranges for your weeks should look like 7,6,5,4,5,4,3,4,3,2. This makes your strength phase 10 weeks but gives you back off weeks so that you can recover and allows you to keep your gains coming instead of hitting a plateau.
3. Use multi-joint exercises. I keep saying this in every post but the use of multi-joint exercises allow you to use more muscle, release more anabolic enzymes and giving you a better chance of building more strength. Also, for athletes trying to gain strength it allows them to train their muscles to work together which is key for sports performance. Athletes using single joint exercises are limiting themselves because in an athletic event or sports activity your body needs to work together and training only one muscle at a time is counterproductive to an athlete.
4. Use the proper weight. As with all weight training, using the proper weight for gaining strength is just as important. Keeping your weights heavy enough to get all the reps your supposed to and not more is key to gaining the strength you want.

Summing it Up
Building muscle strength is great for anyone trying to get better at sports, weight lifting, having better control of everyday activities, or anyone just wanting to improve their general fitness. Women need not to worry about gaining the type of muscle that men gain and should continue weight training for whatever their fitness goal. Remember the bigger your muscle, the stronger it can become. Use multi-joint exercises to increase muscle involvement and release more anabolic(building) enzymes. Keep the weights heavier(if possible depending on fitness level and injury status) in the 2-7 rep range to get he strength your looking for. Always, remember to start out easy before getting into hard stressing workouts.