Answer To Your Fitness Questions" />Fitness And Muscular Strength
May 7, 2007
Weight training is a form of progressive resistance exercise where weight can be added or taken off to achieve your fitness goals.
Those who train with weights include: Olympic lifters, power lifters, body builders, athletes, medical patients, physical fitness enthusiasts and weight trainers. Everyone who has a muscular system can benefit from a regular program of progressive resistance exercises. Therefore, men, women and children of all ages and those with disabilities should participate in weight training for life. However, one-repetition maximum lifts are NOT recommended for children.
The three basic principles underlying all weight training progress are specificity, overload and progression.
a) Specificity: Exercising the specific muscles that you want to develop. (ex: bicep curls for development of biceps) You also need to follow specific guidelines to produce the specific type of change that you want: muscle strength muscle size, and muscle endurance.
b) Overload: This is the basic principle to all training programs. In weight training overload means a muscle must be forced to work harder than normal.
c) Progression: The workload must be progressively increased as the muscle adapts to each new demand. This is the principle of progression.
Recommended Repetitions are as follow:
Muscle strength: 1-6 reps.
Muscle size: 6-12 reps.
Muscle endurance 12-20+ reps.
Recommended resistance is as follows:
Muscle strength: 85% - 100% of 1 RM to 6 RM (repetition maximum.)
Muscle size: 70%-85% of 1 RM or 6-12 RM.
Muscle endurance: 50%-70% of 1 RM or 12-20+ RM.
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3 Responses to “Fitness And Muscular Strength”
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I know I don’t want to build size, but I do want to build strength and endurance…..
I try and do weights 3 times a week, and I’ve noticed that I’ve got muscles now.
Way to go Hilary!!!
hey I love this article. It takes what I know already and just makes it super simple. I would love it if that was posted at the gym so people knew what they were doing for how many reps and sets they were doing.