Ultimate Strength Training Guide: workout You Need to Know

Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It may involve lifting weights, bodyweight exercises (e.g., push-ups, pull-ups, and squats), isometrics (holding a position under tension, like planks), and plyometrics (explosive movements like jump squats and box jumps).
Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.
Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen. This guide provides essential information for fitness enthusiasts looking for Strength Training health guide.

Source: Wikipedia

Health Benefits of Strength Training

Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It may involve lifting weights, bodyweight exercises (e.g., push-ups, pull-ups, and squats), isometrics (holding a position under tension, like planks), and plyometrics (explosive movements like jump squats and box jumps).
Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.
Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen.

Source: Wikipedia

How to Get Started with Strength Training

Equipment
Commonly used equipment for resistance training include free weights—including dumbbells, barbells, and kettlebells—weight machines, and resistance bands.[1]
Resistance can also be generated by inertia in flywheel training instead of by gravity from weights, facilitating variable resistance throughout the range of motion and eccentric overload.[2][3]
Some bodyweight exercises do not require any equipment, and others may be performed with equipment such as suspension trainers or pull-up bars.[4]

^ “Types of resistance training equipment”. Human Kinetics.

^ Petré H, Wernstål F, Mattsson CM (13 December 2018). “Effects of Flywheel Training on Strength-Related Variables: a Meta-analysis”. Sports Medicine – Open. 4 (1): 55. doi:10.1186/s40798-018-0169-5. PMC 6292829. PMID 30547232. S2CID 56485869.

^ Wonders J (14 December 2019). “Flywheel Training in Musculoskeletal Rehabilitation: A Clinical Commentary”. International Journal of Sports Physical Therapy. 14 (6): 994–1000. doi:10.26603/ijspt20190994 (inactive 6 July 2025). PMC 6878857. PMID 31803531.{{cite journal}}: CS1 maint: DOI inactive as of July 2025 (link)

^ “19 Bodyweight Exercises You Can Do At Home for a Quick Workout”. Verywell Fit. Retrieved 19 October 2022.

Source: Wikipedia

Essential Exercises for Strength Training

Principles and training methods
Strength training follows the fundamental principle that involves repeatedly overloading a muscle group. This is typically done by contracting the muscles against heavy resistance and then returning to the starting position. This process is repeated for several repetitions until the muscles reach the point of failure.[1] The basic method of resistance training uses the principle of progressive overload, in which the muscles are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger.[2]
Beginning strength-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to the maximum of the muscle’s potential.[3]

Proper form
A dumbbell half-squat.[4]
Strength training also requires the use of proper or ‘good form’, performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ‘cheating’). An injury or an inability to reach training objectives might arise from poor form during a training set. If the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level, however, “cheating” can be used to break through strength plateaus and encourage neurological and muscular adaptation.[5]
Maintaining proper form is one of the many steps in order to perfectly perform a certain strength training technique. Correct form in weight training improves strength, muscle tone, and maintaining a healthy weight. Improper form can lead to strains and fractures.[6]

Stretching and warm-up
Main article: Warming up
Weight trainers often spend time warming up before starting their workout, a practice strongly recommended by the National Strength and Conditioning Association (NSCA). A warm-up may include cardiovascular activity such as light stationary biking (a “pulse raiser”), flexibility and joint mobility exercises, static and/or dynamic stretching, “passive warm up” such as applying heat pads or taking a hot shower, and workout-specific warm-up,[7] such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury.[8]
Evidence is limited regarding whether warming up reduces injuries during strength training.[8] As of 2015, no articles existed on the effects of warm-up for upper body injury prevention.[9] For the lower limbs, several programs significantly reduce injuries in sports and military training, but no universal injury prevention program has emerged, and it is unclear if warm-ups designed for these areas will also be applicable to strength training.[10] Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it.[11]
The effects of warming up on exercise effectiveness are clearer. For 1RM (One-repetition maximum) trials, an exercise rehearsal has significant benefits. For submaximal strength training (3 sets of 80% of 1RM to failure), exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises such as bench press, squats, and arm curl, compared to no warm-up.[8] Dynamic warm-ups (performed with greater than 20% of maximal effort) enhance strength and power in upper-body exercises.[9] When properly warmed up the lifter will have more strength and stamina since the blood has begun to flow to the muscle groups.[12] Pulse raisers do not have any effect on either 1RM or submaximal training.[8] Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing a static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults.[8]

Breathing
Like numerous forms of exercise, weight training has the potential to cause the breathing pattern to deepen. This helps to meet increased oxygen requirements. One approach to breathing during weight training consists of avoiding holding one’s breath and breathing shallowly. The benefits of this include protecting against a lack of oxygen, passing out, and increased blood pressure. The general procedure of this method is to inhale when lowering the weight (the eccentric portion) and exhale when lifting the weight (the concentric portion). However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. There is little difference between the two techniques in terms of their influence on heart rate and blood pressure.[13]
On the other hand, for people working with extremely heavy loads (such as powerlifters), breathing à la the Valsalva maneuver is often used. This involves deeply inhaling and then bracing down with the abdominal and lower back muscles as the air is held in during the entire rep. Air is then expelled once the rep is done, or after a number of reps is done. The Valsalva maneuver leads to an increase in intrathoracic and intra-abdominal pressure. This enhances the structural integrity of the torso—protecting against excessive spinal flexion or extension and providing a secure base to lift heavy weights effectively and securely.[14] However, as the Valsalva maneuver increases blood pressure, lowers heart rate, and restricts breathing, it can be a dangerous method for those with hypertension or for those who faint easily.

Training volume
Training volume is commonly defined as sets × reps × load. That is, an individual moves a certain load for some number of repetitions, rests, and repeats this for some number of sets, and the volume is the product of these numbers. For non-weightlifting exercises, the load may be replaced with intensity, the amount of work required to achieve the activity. Training volume is one of the most critical variables in the effectiveness of strength training. There is a positive relationship between volume and hypertrophy.[15][16]
The load or intensity is often normalized as the percentage of an individual’s one-repetition maximum (1RM). Due to muscle failure, the intensity limits the maximum number of repetitions that can be carried out in one set, and is correlated with the repetition ranges chosen. Depending on the goal, different loads and repetition amounts may be appropriate:[17]

Strength development (1RM performance): Gains may be achieved with a variety of loads. However, training efficiency is maximized by using heavy loads (80% to 100% of 1RM). The number of repetitions is secondary and may be 1 to 5 repetitions per set.[17]
Muscle growth (hypertrophy): Hypertrophy can be maximized by taking sets to failure or close to failure. Any load 30% of 1RM or greater may be used. The NCSA recommends “medium” loads of 8 to 12 repetitions per set with 60% to 80% of 1RM.[17]
Endurance: Endurance may be trained by performing many repetitions, such as 15 or more per set. The NCSA recommends “light” loads below 60% of 1RM, but some studies have found conflicting results suggesting that “moderate” 15-20RM loads may work better when performed to failure.[17]
Training to muscle failure is not necessary for increasing muscle strength and muscle mass, but it also is not harmful.[18]

Movement tempo
The speed or pace at which each repetition is performed is also an important factor in strength and muscle gain. The emerging format for expressing this is as a 4-number tempo code such as 3/1/4/2, meaning an eccentric phase lasting 3 seconds, a pause of 1 second, a concentric phase of 4 seconds, and another pause of 2 seconds. The letter X in a tempo code represents a voluntary explosive action whereby the actual velocity and duration is not controlled and may be involuntarily extended as fatigue manifests, while the letter V implies volitional freedom “at your own pace”. A phase’s tempo may also be measured as the average movement velocity. Less precise but commonly used characterizations of tempo include the total time for the repetition or a qualitative characterization such as fast, moderate, or slow. The ACSM recommends a moderate or slower tempo of movement for novice- and intermediate-trained individuals, but a combination of slow, moderate, and fast tempos for advanced training.[19]
Intentionally slowing down the movement tempo of each repetition can increase muscle activation for a given number of repetitions. However, the maximum number of repetitions and the maximum possible load for a given number of repetitions decreases as the tempo is slowed. Some trainers calculate training volume using the time under tension (TUT), namely the time of each rep times the number of reps, rather than simply the number of reps.[19] However, hypertrophy is similar for a fixed number of repetitions and each repetition’s duration varying from 0.5 s – 8 s. There is however a marked decrease in hypertrophy for “very slow” durations greater than 10 s.[20] There are similar hypertrophic effects for 50-60% 1RM loads with a slower 3/0/3/0 tempo and 80-90% 1RM loads with a faster 1/1/1/0 tempo. It may be beneficial for both hypertrophy and strength to use fast, short concentric phases and slower, longer eccentric phases. Research has not yet isolated the effects of concentric and eccentric durations, or tested a wide variety of exercises and populations.[19]

Weekly frequency
In general, more weekly training sessions lead to higher increases in physical strength. However, when training volume was equalized, training frequency had no influence on muscular strength. In addition, greater frequency had no significant effect on single-joint exercises. There may be a fatigue recovery effect in which spreading the same amount of training over multiple days boosts strength gains, but this has to be confirmed by future studies.[21]
For muscle growth, a training frequency of two sessions per week had greater effects than once per week. Whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.[22]

Rest period
The rest period is defined as the time dedicated to recovery between sets and exercises. Exercise causes metabolic stress, such as the buildup of lactic acid and the depletion of adenosine triphosphate and phosphocreatine.[23] Resting 3–5 minutes between sets allows for significantly greater repetitions in the next set versus resting 1–2 minutes.[24]
For untrained individuals (no previous resistance training experience), the effect of resting on muscular strength development is small and other factors such as volitional fatigue and discomfort, cardiac stress, and the time available for training may be more important. Moderate rest intervals (60-160s) are better than short (20-40 s), but long rest intervals (3–4 minutes) have no significant difference from moderate.[23]
For trained individuals, rest of 3–5 minutes[25] is sufficient to maximize strength gain, compared to shorter intervals 20s-60s and longer intervals of 5 minutes. Intervals of greater than 5 minutes have not been studied.[23] Starting at 2 minutes and progressively decreasing the rest interval over the course of a few weeks to 30s can produce similar strength gains to a constant 2 minutes.[26][23]
Regarding older individuals, a 1-minute rest is sufficient in females.[23]

Order
The largest increases in strength happen for the exercises in the beginning of a session.[27]
Supersets are defined as a pair of different exercise sets performed without rest, followed by a normal rest period. Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups.[28] Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests.[29] However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format.[30] Similarly, holding training volume constant but performing upper–lower body supersets and tri-sets reduce elapsed time but increased perceived exertion rate.[31] These results suggest that specific exercise orders may allow more intense, more time-efficient workouts with results similar to longer workouts.[28]

Periodization
See also: Sports periodization
Periodization refers to the organization of training into sequential phases and cyclical periods, and the change in training over time. The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily increasing the intensity on a weekly basis. This is conceptually a parallel model, as several exercises are done each day and thus multiple muscles are developed simultaneously. It is also sometimes called linear periodization, but this designation is considered a misnomer.[32]
Sequential or block periodization concentrates training into periods (“blocks”). For example, for athletes, performance can be optimized for specific events based on the competition schedule. An annual training plan may be divided hierarchically into several levels, from training phases down to individual sessions. Traditional periodization can be viewed as repeating one weekly block over and over. Block periodization has the advantage of focusing on specific motor abilities and muscle groups.[32] Because only a few abilities are worked on at a time, the effects of fatigue are minimized. With careful goal selection and ordering, there may be synergistic effects. A traditional block consists of high-volume, low-intensity exercises, transitioning to low-volume, high-intensity exercises. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing the intensity and increasing volume.[33]
Undulating periodization is an extension of block periodization to frequent changes in volume and intensity, usually daily or weekly. Because of the rapid changes, it is theorized that there will be more stress on the neuromuscular system and better training effects. Undulating periodization yields better strength improvements on 1RM than non-periodized training.[32] For hypertrophy, it appears that daily undulating periodization has similar effect to more traditional models.[34]

Training splits
Further information: Split weight training
A training split refers to how the trainee divides and schedules their training volume, or in other words which muscles are trained on a given day over a period of time (usually a week). Popular training splits include full body, upper/lower, push/pull/legs, and the “bro” split. Some training programs may alternate splits weekly.[35][better source needed]

Exercise selection
Further information: List of weight training exercises
Exercise selection depends on the goals of the strength training program. If a specific sport or activity is targeted, the focus will be on specific muscle groups used in that sport. Various exercises may target improvements in strength, speed, agility, or endurance.[36] For other populations such as older individuals, there is little information to guide exercise selection, but exercises can be selected on the basis of specific functional capabilities as well as the safety and efficiency of the exercises.[37]
For strength and power training in able-bodied individuals, the NCSA recommends emphasizing integrated or compound movements (multi-joint exercises), such as with free weights, over exercises isolating a muscle (single-joint exercises), such as with machines.[38] This is due to the fact that only the compound movements improve gross motor coordination and proprioceptive stabilizing mechanisms.[36] However, single-joint exercises can result in greater muscle growth in the targeted muscles,[39] and are more suitable for injury prevention and rehabilitation.[38] Low variation in exercise selection or targeted muscle groups, combined with a high volume of training, is likely to lead to overtraining and training maladaptation.[40] Many exercises such as the squat have several variations. Some studies have analyzed the differing muscle activation patterns, which can aid in exercise selection.[41]

Equipment
Commonly used equipment for resistance training include free weights—including dumbbells, barbells, and kettlebells—weight machines, and resistance bands.[42]
Resistance can also be generated by inertia in flywheel training instead of by gravity from weights, facilitating variable resistance throughout the range of motion and eccentric overload.[43][44]
Some bodyweight exercises do not require any equipment, and others may be performed with equipment such as suspension trainers or pull-up bars.[45]

Types of strength training exercises
Isometric exercise
Isotonic exercise
Isokinetic exercise

^ Schoenfeld BJ, Grgic J, Ogborn D, et al. (December 2017). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–23. doi:10.1519/JSC.0000000000002200. PMID 28834797. S2CID 24994953.

^ Brooks GA, Fahey TD, White TP (1996). Exercise Physiology: Human Bioenergetics and Its Applications. Mayfield Publishing Co. ISBN 978-0-07-255642-1.

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^ Rippetoe M, Lon Kilgore (2005). “Knees”. Starting Strength. The Aasgard Company. pp. 46–49. ISBN 978-0-9768054-0-3.

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^ “Weight training: Do’s and don’ts of proper technique – Mayo Clinic”. www.mayoclinic.org. Retrieved 13 June 2016.

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^ a b McCrary JM, Ackermann BJ, Halaki M (July 2015). “A systematic review of the effects of upper body warm-up on performance and injury”. British Journal of Sports Medicine. 49 (14): 935–942. doi:10.1136/bjsports-2014-094228. PMID 25694615. S2CID 12818377.

^ Herman K, Barton C, Malliaras P, et al. (December 2012). “The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review”. BMC Medicine. 10 (1): 75. doi:10.1186/1741-7015-10-75. PMC 3408383. PMID 22812375.

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^ McMillian DJ, Moore JH, Hatler BS, et al. (2006). “Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance”. The Journal of Strength and Conditioning Research. 20 (3): 492–9. CiteSeerX 10.1.1.455.9358. doi:10.1519/18205.1. PMID 16937960. S2CID 16389590.

^ Fleck SJ, Kraemer WJ (2014). Designing resistance training programs (Fourth ed.). Leeds: Human Kinetics. p. 12. ISBN 978-0-7360-8170-2.

^ Hackett DA, Chow CM (August 2013). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073.

^ Schoenfeld BJ, Ogborn D, Krieger JW (2017). “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis”. J Sports Sci. 35 (11): 1073–1082. doi:10.1080/02640414.2016.1210197. PMID 27433992. S2CID 28012566.

^ Schoenfeld BJ, Contreras B, Krieger J, et al. (2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Med Sci Sports Exerc. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. PMC 6303131. PMID 30153194.

^ a b c d Schoenfeld BJ, Grgic J, Van Every DW, et al. (2021). “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum”. Sports. 9 (2): 32. doi:10.3390/sports9020032. ISSN 2075-4663. PMC 7927075. PMID 33671664.

^ Grgic J, Schoenfeld BJ, Orazem J, et al. (2022). “Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis”. J Sport Health Sci. 11 (2): 202–211. doi:10.1016/j.jshs.2021.01.007. PMC 9068575. PMID 33497853.

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^ Schoenfeld BJ, Ogborn DI, Krieger JW (April 2015). “Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis”. Sports Medicine. 45 (4): 577–585. doi:10.1007/s40279-015-0304-0. PMID 25601394. S2CID 22641572.

^ Grgic J, Schoenfeld BJ, Davies TB, et al. (22 February 2018). “Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis” (PDF). Sports Medicine. 48 (5): 1207–1220. doi:10.1007/s40279-018-0872-x. PMID 29470825. S2CID 3447605.

^ Schoenfeld BJ, Ogborn D, Krieger JW (21 April 2016). “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis”. Sports Medicine. 46 (11): 1689–1697. doi:10.1007/s40279-016-0543-8. PMID 27102172. S2CID 207494003.

^ a b c d e Grgic J, Schoenfeld BJ, Skrepnik M, et al. (2018). “Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review”. Sports Med. 48 (1): 137–151. doi:10.1007/s40279-017-0788-x. PMID 28933024. S2CID 20767297.

^ Gonzalez AM (December 2016). “Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptation”. Strength & Conditioning Journal. 38 (6): 65–68. doi:10.1519/SSC.0000000000000257. S2CID 58335780.

^ de Salles BF, Simão R, Miranda F, et al. (September 2009). “Rest Interval between Sets in Strength Training”. Sports Medicine. 39 (9): 765–777. doi:10.2165/11315230-000000000-00000. ISSN 0112-1642. PMID 19691365.

^ de Souza TP, Fleck SJ, Simão R, et al. (July 2010). “Comparison Between constant and decreasing rest intervals: influence on maximal strength and hypertrophy”. Journal of Strength and Conditioning Research. 24 (7): 1843–1850. doi:10.1519/JSC.0b013e3181ddae4a. PMID 20543741. S2CID 17314141.

^ Nunes JP, Grgic J, Cunha PM, et al. (2021). “What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis”. Eur J Sport Sci. 21 (2): 149–157. doi:10.1080/17461391.2020.1733672. PMID 32077380. S2CID 211214313.

^ a b Krzysztofik M, Wilk M, Wojdała G, et al. (4 December 2019). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. International Journal of Environmental Research and Public Health. 16 (24): 4897. doi:10.3390/ijerph16244897. PMC 6950543. PMID 31817252.  This article incorporates text from this source, which is available under the CC BY 4.0 license.

^ Wallace W, Ugrinowitsch C, Stefan M, et al. (6 January 2019). “Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals”. Sports. 7 (1): 14. doi:10.3390/sports7010014. PMC 6359665. PMID 30621334.

^ Robbins DW, Young WB, Behm DG (October 2010). “The Effect of an Upper-Body Agonist-Antagonist Resistance Training Protocol on Volume Load and Efficiency”. Journal of Strength and Conditioning Research. 24 (10): 2632–2640. doi:10.1519/JSC.0b013e3181e3826e. PMID 20847705. S2CID 19670323.

^ Weakley J, Till K, Read DB, et al. (September 2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. PMC 5556132. PMID 28698987. S2CID 253892268.

^ a b c Williams TD, Tolusso DV, Fedewa MV, et al. (2017). “Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis”. Sports Medicine. 47 (10): 2083–2100. doi:10.1007/s40279-017-0734-y. ISSN 1179-2035. PMID 28497285. S2CID 41575929.

^ Campos GE, Luecke TJ, Wendeln HK, et al. (November 2002). “Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones”. European Journal of Applied Physiology. 88 (1–2): 50–60. doi:10.1007/s00421-002-0681-6. PMID 12436270. S2CID 21473855.

^ Grgic J, Mikulic P, Podnar H, et al. (2017). “Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis”. PeerJ. 5 e3695. doi:10.7717/peerj.3695. ISSN 2167-8359. PMC 5571788. PMID 28848690.

^ Kraemer WJ, Zatsiorsky VM (2006). Science and Practice of Strength Training, Second Edition. Champaign, Ill: Human Kinetics Publishers. p. 161. ISBN 978-0-7360-5628-1.

^ a b Sheppard JM (August 2003). “Strength and Conditioning Exercise Selection in Speed Development”. Strength & Conditioning Journal. 25 (4): 26–30. doi:10.1519/00126548-200308000-00006. ISSN 1524-1602.

^ Ribeiro AS, Nunes JP, Schoenfeld BJ (June 2020). “Selection of Resistance Exercises for Older Individuals: The Forgotten Variable”. Sports Medicine. 50 (6): 1051–1057. doi:10.1007/s40279-020-01260-5. PMID 32008175. S2CID 210985951.

^ a b Essentials of strength training and conditioning (Fourth ed.). Champaign, IL Windsor, ON Leeds: Human Kinetics. 2016. p. 444. ISBN 978-1-4925-0162-6.

^ Mannarino P, Matta T, Lima J, et al. (1 October 2021). “Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise”. Journal of Strength and Conditioning Research. 35 (10): 2677–2681. doi:10.1519/JSC.0000000000003234. PMID 31268995. S2CID 195798475.

^ Grandou C, Wallace L, Impellizzeri FM, et al. (April 2020). “Overtraining in Resistance Exercise: An Exploratory Systematic Review and Methodological Appraisal of the Literature”. Sports Medicine. 50 (4): 815–828. doi:10.1007/s40279-019-01242-2. PMID 31820373. S2CID 208869268.

^ Gene-Morales J, Flandez J, Juesas A, et al. (2020). “A systematic review on the muscular activation on the lower limbs with five different variations of the squat exercise”. Journal of Human Sport and Exercise. doi:10.14198/jhse.2020.15.Proc4.28. hdl:10045/110844. S2CID 242661004.

^ “Types of resistance training equipment”. Human Kinetics.

^ Petré H, Wernstål F, Mattsson CM (13 December 2018). “Effects of Flywheel Training on Strength-Related Variables: a Meta-analysis”. Sports Medicine – Open. 4 (1): 55. doi:10.1186/s40798-018-0169-5. PMC 6292829. PMID 30547232. S2CID 56485869.

^ Wonders J (14 December 2019). “Flywheel Training in Musculoskeletal Rehabilitation: A Clinical Commentary”. International Journal of Sports Physical Therapy. 14 (6): 994–1000. doi:10.26603/ijspt20190994 (inactive 6 July 2025). PMC 6878857. PMID 31803531.{{cite journal}}: CS1 maint: DOI inactive as of July 2025 (link)

^ “19 Bodyweight Exercises You Can Do At Home for a Quick Workout”. Verywell Fit. Retrieved 19 October 2022.

Source: Wikipedia

Nutrition Guidelines

Nutrition and supplementation
Main article: Sports nutrition
Supplementation of protein in the diet of healthy adults increases the size and strength of muscles during prolonged resistance exercise training (RET); protein intakes of greater than 1.62 grams per kilogram of body weight a day did not additionally increase fat–free mass (FFM), muscle size, or strength, in a non-energy restricted context.[1] Older lifters may experience less of an effect from protein supplementation on resistance training.[1]
It is not known how much carbohydrate is necessary to maximize muscle hypertrophy. Strength adaptations may not be hindered by a low-carbohydrate diet.[2]
A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise.[3] The type of nutrients consumed affects the response of the body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth.[4] Water is consumed throughout the course of the workout to prevent poor performance due to dehydration. A protein shake is often consumed immediately[5] following the workout. However, the anabolic window is not particularly narrow and protein can also be consumed before or hours after the exercise with similar effects.[6] Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period.
If consuming recovery drink after a workout, to maximize muscle protein anabolism, it is suggested that the recovery drink contain glucose (dextrose), protein (usually whey) hydrolysate containing mainly dipeptides and tripeptides, and leucine.[7]
Some weight trainers also take ergogenic aids such as creatine[8] or anabolic steroids to aid muscle growth.[9] In a meta-analysis study that investigated the effects of creatine supplementation on repeated sprint ability, it was discovered that creatine increased body mass and mean power output.[10] The creatine-induced increase in body mass was a result of fluid retention.[10] The increase in mean power output was attributed to creatine’s ability to counteract the lack of intramuscular phosphocreatine.[10] Creatine does not have an effect on fatigue or maximum power output.[10]

Hydration
As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65.[11][12][13][14][15]
Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day.[16]: 75 
However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained.[13]
Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training.[16]: 76  However, under certain conditions—such as prolonged training sessions lasting over an hour, or when exercising in extremely hot and humid environments—sports drinks containing electrolytes and carbohydrates may help replenish lost salts and provide an energy boost. Ultimately, the ideal hydration approach depends on the individual’s training intensity, duration, and personal needs.[17]
Insufficient hydration may cause lethargy, soreness or muscle cramps.[16]: 153  The urine of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.[16]: 153 

^ a b Morton RW, Murphy KT, McKellar SR, et al. (March 2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults”. British Journal of Sports Medicine. 52 (6): 376–384. doi:10.1136/bjsports-2017-097608. PMC 5867436. PMID 28698222.

^ Cholewa JM, Newmire DE, Zanchi NE (2019). “Carbohydrate restriction: Friend or foe of resistance-based exercise performance?”. Nutrition. 60: 136–146. doi:10.1016/j.nut.2018.09.026. ISSN 0899-9007. PMID 30586657. S2CID 58625613.

^ Morton RW, Murphy KT, McKellar SR, et al. (1 March 2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults”. British Journal of Sports Medicine. 52 (6): 376–384. doi:10.1136/bjsports-2017-097608. ISSN 1473-0480. PMC 5867436. PMID 28698222.

^ Volek JS (April 2004). “Influence of nutrition on responses to resistance training”. Medicine and Science in Sports and Exercise. 36 (4): 689–96. CiteSeerX 10.1.1.562.4723. doi:10.1249/01.mss.0000121944.19275.c4. PMID 15064597.

^ Cribb PJ, Hayes A (November 2006). “Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy”. Medicine and Science in Sports and Exercise. 38 (11): 1918–25. CiteSeerX 10.1.1.320.6223. doi:10.1249/01.mss.0000233790.08788.3e. PMID 17095924.

^ Schoenfeld BJ, Aragon A, Wilborn C, et al. (2017). “Pre- versus post-exercise protein intake has similar effects on muscular adaptations”. PeerJ. 5 (eCollection 2017): e2825. doi:10.7717/peerj.2825. PMC 5214805. PMID 28070459. S2CID 3914278.

^ Manninen AH (November 2006). “Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink”. British Journal of Sports Medicine. 40 (11): 900–5. doi:10.1136/bjsm.2006.030031. PMC 2465040. PMID 16950882.

^ Butts J, Jacobs B, Silvis M (2017). “Creatine Use in Sports”. Sports Health. 10 (1): 31–34. doi:10.1177/1941738117737248. ISSN 1941-7381. PMC 5753968. PMID 29059531.

^ PEREIRA E, MOYSES SJ, IGNÁCIO SA, et al. (2019). “Prevalence and profile of users and non-users of anabolic steroids among resistance training practitioners”. BMC Public Health. 19 (1): 1650. doi:10.1186/s12889-019-8004-6. ISSN 1471-2458. PMC 6902556. PMID 31818274.

^ a b c d Glaister M, Rhodes L (1 November 2022). “Short-Term Creatine Supplementation and Repeated Sprint Ability—A Systematic Review and Meta-Analysis” (PDF). International Journal of Sport Nutrition and Exercise Metabolism. 32 (6): 491–500. doi:10.1123/ijsnem.2022-0072. ISSN 1526-484X. PMID 36041731. S2CID 251952408.

^ “Water, Water, Everywhere”. WebMD.

^ Dedomenico M. “Metabolism Myth #5”. MSN Health.[permanent dead link]

^ a b Sawka MN, Burke LM, Eichner ER, et al. (February 2007). “American College of Sports Medicine position stand. Exercise and fluid replacement”. Medicine and Science in Sports and Exercise. 39 (2): 377–390. doi:10.1249/mss.0b013e31802ca597. PMID 17277604.

^ Cordes N (2 April 2008). “Busting The 8-Glasses-A-Day Myth”. CBS. Archived from the original on 9 May 2013. Retrieved 17 April 2020.

^ Valtin H (November 2002). “”Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 x 8″?” (PDF). American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 283 (5): R993–1004. doi:10.1152/ajpregu.00365.2002. PMID 12376390.

^ a b c d Johnson-Cane D, Glickman J, Cane J (December 2002). The Complete Idiot’s Guide to Weight Training. Penguin. ISBN 978-0-02-864433-2.

^ “Sports and Hydration for Athletes: Q&A with a Dietitian”. Archived from the original on 24 January 2025. Retrieved 29 April 2025.

Source: Wikipedia

Common Mistakes to Avoid

Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It may involve lifting weights, bodyweight exercises (e.g., push-ups, pull-ups, and squats), isometrics (holding a position under tension, like planks), and plyometrics (explosive movements like jump squats and box jumps).
Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.
Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen.

Source: Wikipedia

For more information about Strength Training health guide, consult with certified fitness professionals.

Related Fitness Guides

• Effective Strength Training: Your workout Transformation Guide
• Cardio Training for Beginners: Your Complete fitness Guide
• Bodyweight Exercises Workout Guide: Best workout Exercises

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This post was generated by AI. Always consult with healthcare professionals before starting any new fitness program.