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Strength training (also known as resistance exercise) increases muscle strength by making muscles work against a weight or force. Resistance exercise is an anaerobic exercise.[1]
Examples Of Strength Training[edit | edit source]Different types of strength training include:
Repetition Maximum for Weight Training[edit | edit source]A repetition maximum (RM) is the most weight a person can lift for a defined number of exercise movements.
One Repetition Maximum (1RM) is defined as the maximal weight an individual can lift for only one repetition with correct technique.
It can be either calculated directly using maximal testing or indirectly using submaximal estimation methods.
If you just managed to lift 100 kg for five reps, you’d calculate your 1RM like this[4]: How to Safely Test 1RM While 1RM is a very useful tool, it does have limitations. Measuring your 1RM is not simply a matter of grabbing the biggest weight and getting a person to perform a rep. By definition, you will be stressing this muscle to its maximum and placing person at risk of an injury if you don't do it correctly. You need to prepare to do it properly.eg
Designing a Strength Program[edit | edit source]It is important to pay attention to safety and form in order to reduce the risk of injury. A typical beginner’s strength training program involves:
The principles of strength training involve manipulation of the number of repetitions (reps), sets, tempo, exercises and force to overload a group of muscles and produce the desired change in strength, endurance, size or shape. Specific combinations of reps, sets, exercises, resistance and force will determine the type of muscle development achieved. General guidelines, using the RM range, include:
Effects of Strength Training[edit | edit source]Strength training stimulates a variety of positive neuromuscular adaptations that enhance both physical and mental health. Physical and mental health benefits that can be achieved through resistance training include:
[5] Strength Exercises and Chronic Diseases[edit | edit source]People with Chronic disease can all benefit from exercise eg diabetes, asthma, metabolic syndrome, cardiovascular disease, low back pain, arthritis , joint pain, depression, (COPD).
Obesity
Cardiovascular Disease (CVD)
Type 2 Diabetes
Cancer
Strength and the Older Population[edit | edit source]With an increase in age, there comes various co-morbidities and frailty.
Resources[edit | edit source]Related Pages[edit | edit source]References[edit | edit source] |