Strength Training: What exactly is it?

"Proper Strength Training will benefit any person, male or female, young or old. As a result they will be stronger, more powerful, have more stamina – and they will be less likely to suffer an injury."

Weight training has slowly over the years gained in popularity and is now practiced by a large number of people, both male and female and of all ages. Despite this growth in popularity many people may not be aware that there are different types of weight training. Being unaware that there are different types of weight training may cause confusion in a novice lifter just starting out – or even in an experienced lifter, trainer or strength coach as they try to put together an effective program.

To clear up this confusion one must be cognizant of the various types of weight training that are commonly practiced and recognize that each type can be identified by its specific goals. The five basic types and their goals are as follows:

COMPETITIVE LIFTING – The goals of a competitive lifter is to lift as much weight as possible in specified lifts under the rules of the competition. Competitive lifting is comprised of two sports, Weightlifting and Powerlifting.

A Weightlifting competition consists of two lifts, the Snatch and the Clean and Press. The two lifts are totaled to determine the winner by weight class. Often the terms "Weightlifting" and "Olympic lifting" are used interchangeably. Many times people referring to weight training, use the incorrect term of "weightlifting" instead.

Weightlifting - Snatch

A full Powerlifting competition consists of three lifts: the Squat, the Bench Press and the Deadlift. As with Weightlifting, the lifts are totaled to determine the winner by weight class and in the case of Powerlifting, by age group as well. Bench Press only competitions are sometimes held separately or integrated in with the full Powerlifting competition.

With both Weightlifting and Powerlifting the focal point of the weight training program is on improving the lifts that are used in competition. Assistance exercises are selected that will correct a weakness or build strength in antagonist muscles groups. In general, as the assistance exercise becomes more specific to the main movement, the reps performed will be lower and the intensities used will be higher.

Powerlifting - Squat

PHYSICAL CONDITIONING – The goals of physical conditioning are health, fitness, feeling good and looking your best. Weight training is part of the total fitness program that may also include aerobic exercise, stretching and recreational sports.

With a physical conditioning program weight training may take the form of circuit training, single sets with light weights and high reps, or multiple sets with lower reps and heavier weights. While a total body weight training program is usually adhered to, perceived trouble spots may get additional attention.

BODYBUILDING – The goals of bodybuilding, whether competitive or recreational, are to build a muscular physique so that the size, symmetry and proportion of the muscles and the overall physical appearance of the individual are enhanced.

With bodybuilding the weight training program is typically divided into body part days, with each body part or body parts becoming the focus of the workout on that particular day. Multiple exercises for each body part (3-4), multiple sets (4-6), higher reps (8-12) and shorter rest periods between sets (<90s) are training variables that are manipulated in order to induce maximum hypertrophy.

Bodybuilding - Posing

REHABILITATION OF INJURIES – The primary goal is to rebuild strength in an area of the body that was injured. Weight training under the guidance of a doctor, physical therapist and/or athletic trainer is just one of the methods used to help people return to normal activity levels after suffering a debilitating injury.

With rehabilitation of injuries, the early training program may consist solely of isometrics, later progressing to light weight training with high reps (>15) and slow movement speed and eventually to moderate weight training with moderate reps (8-12) and normal movement speed. The weight training part of rehabilitation is usually considered complete when normal strength has been regained in the injured limb as compared to the uninjured limb.

STRENGTH TRAINING – The goals of strength training are to improve physical performance and to prevent injuries ("Physical Performance and Injury Prevention Model"). The term "strength training" may encompass, not only weight training exercises, but body weight, manual resistance and isometrics etc. as well.

The primary goal of strength training is to build and/or maintain maximum strength and power in the major muscle groups that are essential to performing an activity. A basic "total-body balanced" strength training program is the foundation that has to be laid before more advanced or more specific training can be incorporated into an individuals program.

Strength Training - Supinated Grip Lat Pulldown

The secondary goal of strength training is to build and/or maintain optimal strength and conditioning in the specific areas of the body that are commonly injured performing a specific activity and/or have a history of injuries for that individual and/or the injury is a potentially devastating injury if it occurs. Adopting a philosophy of "you are only as strong as your weakest link" is very important in preventing injuries, lessening the severity of injuries and minimizing rehabilitation times.

Improving the physical performance abilities of the individual and preventing injuries demands a thorough need analysis at the onset of program development. Acute program variables such as the order of exercises, the number of sets, intensity/loads and rest periods must be considered. Chronic program variables that prevent over-training and insure long term progress must be planned out in advance. Administrative concerns such as availability of equipment, number of individuals training and time management have a direct effect on what can ultimately be accomplished. Below is a sample program for a high school Varsity Football player that illustrates some of these variables.

Sample Off-Season Program - Basic Strength Phase Alternate A & B day workouts: A-Mon. / B-Wed. / A-Fri. / B-Mon. / A-Wed. / B-Fri. etc.
A-Day Primaries*		B-Day Primaries*
Exercise	Sets x Reps	Exercise	Sets x Reps
Squat	5 x 5	Power Cleans	5 x 3
Bench Press	5 x 5	Push Press	5 x 5
Romanian Deadlifts**	5 x 8	Lat/Low Pull or Bent Rows	5 x 8
Note: Pyramid weights up to the top set. Example: 5 x 115, 5 x 135, 5 x 155, 5 x 165, 5 x 175. *Note: Similar to straight-legged deadlifts - use an overhand grip and keep the knees slightly bent.
A-Day Secondaries		B-Day Secondaries
Exercise	Sets x Reps	Exercise	Sets x Reps
Leg Curl	2-3 x 8-12	Shoulder Shrugs	2-3 x 8-12
Leg Extension	2-3 x 8-12	4-way neck exercises***	1 x 12-15 each
Calf Raises	2-3 x 12-15	Db. Hammer Curls	2-3 x 8-12
Crunches	1 x 50 total	Alternating Sit-ups	1 x 50 total
***Note: Perform manual resistance exercises if a 4-way neck machine is not available

The five commonly practiced types of weight training are competitive lifting, physical conditioning, bodybuilding, rehabilitation of injuries and strength training. Each type of weight training can be identified by its own distinct and specific goals. Knowing, understanding and appreciating the differences between the types of weight training can help the lifter, trainer or strength coach design weight training workouts and programs that safely and effectively achieve their intended goals.