Training for Strength

It would be so nice if we could say that there is a perfect number of reps and sets that will magically make everyone strong. Researchers believe that when training specifically for strength, the load (intensity) should be high, the repetitions (volume) should be few, and the rest periods should be long enough for a full recovery of muscular energy (ATP). A pure strength movement is actually your one-repetition maximum (1RM) — how much weight you can lift, push, or pull just one time. The accepted protocol is to lift 85 percent of your 1RM for 6 or fewer reps, doing 2 to 3 sets per exercise. Training for strength causes muscle to hypertrophy, because as each successive motor unit is called on to produce force, it increases in size. When the body requires more force to lift heavier weights, it activates more motor units. Simply gaining more muscle makes you stronger, but the building process involves a complex interaction of the muscular and nervous systems. Anyone can follow a strength-training program, from beginners to advanced trainers, or from those working for body composition changes to those interested in staving off osteoporosis. It is safe for beginners because they will be lifting 85 percent of their 1RM, and their 1RM will probably be a light weight. More advanced trainers need to vary their programs so that if they haven't yet tried a particular strength protocol, they will experience gains from doing it.