Strength training focuses on the principle of muscular contraction as opposed to retention and uses a number of equipments such as free weights, weight machines, resistance bands etc. to apply force and elasticity. This forces the muscles to work harder, thereby developing strength, endurance, resistance to injury, bone density and muscle mass. Strength training Programs are specifically designed keeping in mind the individual’s needs, goals and desired results. There are various types of strength training regimes that have been structured to support specific functions and sports. Training with weights for strength is a priority for most athletes and comprises of several exercises that are targeted at strengthening the various muscle groups.
Strength training helps increase muscle mass, endurance and strength, toughens the entire body, decreases the risk of injury, enhances metabolism and toughens the tendons and ligaments. It is a great activity for runners, bodybuilders, weightlifters, powerlifters, golfers, football players, hockey players, baseball players etc. by means of which they can enhance their performance and develop strength and endurance. There are various types of strength training programs that have been designed for men, women and children of all age groups catering to their specific goals.
Prior to beginning any of the complex exercises associated with the activity, it is essential for you to take expert guidance from a professional trainer. Strength exercises require the application of the correct form in the absence of which you might end up with a critical injury or cause irreversible damage to the muscles and bone structure. You must remember that strength training comprises of various weight lifting, resistance and isometric exercises which require using heavy and dangerous equipment. Any accident or wrong technique can result in a fatal injury or even death. Therefore, it is essential for you to listen to your coach and follow the instructions carefully.
Types of Strength Training Programs:
There are several programs that have been designed for specific purposes and focus on particular goals enabling you to reach your targets rapidly.
Strength Training for kids: This is one of the most elementary programs targeted towards developing the strength of the muscles and bones of children. It aims at providing maximum benefits and helping with the all-round development of kids. Parents can enroll their children in strength training classes at an early age when they are able to understand and accept directions. They must ensure that there is at least 1 instructor for every 10 children in the class to supervise the child. It is not advisable for children to lift heavy weights and must be supervised throughout the training session. This makes the child self-disciplined, develops confidence and inculcates healthy lifestyle habits. It also enhances metabolism, develops the muscle, ligament and tendon strength, increases bone density and increases performance in a particular sport or activity.
Strength Training for women: This program is specifically designed for women and helps them develop strength, endurance and resistance to injury. Women seem to benefit more from strength training than men and can fight various diseases such as obesity, osteoporosis, osteoarthritis, menstrual cramping, fatigue etc. It increases the bone density to the absorption of minerals and calcium in the bones and leads to a healthier lifestyle. This type of training is not recommended for pregnant women.
Strength Training for Football: This is a sports specific training which aims at developing the endurance, speed, strength and power of football players and enables them to perform well on the field. Football training for strength helps players to develop explosive power for hitting the ball hard and decreasing the body’s susceptibility to injury. Most football players are prone to knee injuries and hernia. Strength training strengthens the knee joint and abdominals, thereby preventing injury. It is a combination of functional training, hypertrophy training, maximal training and power training.
Strength Training for Golf: The golf swing is one of the most complex and unnatural actions in the field of athletics. The sport requires immense strength to master the power swing for long strokes. Strength training enables golfers to develop endurance, balance, flexibility and range for hitting powerfully with the club. It also helps combat lower back pain. It is the combination of strength and power that enables golfers reach their goals successfully.
General Strength Training: This type of strength training focuses on boosting the overall health of individuals, enables them to lose excess body weight, develops strength of the muscles, bones, ligament and tendons, boosts metabolism, increases muscles mass and develops self-esteem.
Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
