Strength training:

Any form of physical activity plays an essential role in maintaining both physical and mental well-being. Often perceived as dangerous, too aggressive, or reserved for a certain category of people, strength training is the foundation of all activity. Whether you are a high-level athlete, an amateur sportsperson, a beginner, or an elderly person, strength training can be adapted to everyone and offers considerable benefits for your body and mind.

What is strength?

Definition according to science: "Muscular strength corresponds to the maximum voluntary force a muscle or muscle group can exert under specific conditions."

Thus, muscular strength is:

-          a maximum capacity

-          produced by a muscle or muscle group

-          via voluntary contraction under specific conditions (angle, speed, type of contraction)

What type of training for muscular strength?

Strength training is commonly defined as lifting a heavy load for a maximum of 6 repetitions. This should be performed during fundamental exercises (e.g., squats, bench press, deadlifts, etc.).

Common strength training scheme for a given exercise:

-          3 sets of 3 repetitions

-          3 sets of 5 repetitions

-          5 sets of 5 repetitions

Here are two tables summarizing the relationship between the number of repetitions performed with a load and the targeted training type:

Training Objectives

Load (% 1RM*)

Number of Repetitions

Strength**

≥85%

≤6

Power: - single effort

                   - repeated effort

89-90%

1-2

75-85%

3-5

Hypertrophy (muscle volume)

67-85%

6-12

Muscular Endurance

≤67%

≥12

* 1RM: Load with which a person can perform only one repetition. So if: 1RM = 120kg => 85% 1RM = 102kg

** For strength training, these data only apply to fundamental exercises; complementary exercises should be limited to loads no heavier than an 8RM (i.e., a load with which 8 repetitions can be performed).

*Power: The indicated repetition ranges are not consistent with the % 1RM – repetitions relationship.

** For hypertrophy or muscle volume: New studies have emerged; there is no specific repetition range, but rather aiming to be close to failure (between 0 and 3 RIR). Muscles don't count repetitions; they respond to tension and effort.

RIR or Repetitions In Reserve: the number of repetitions an individual estimates they can still perform before reaching muscular failure at the end of a set.

This table simply means that regardless of the number of repetitions performed, we are always working on strength, power, muscle hypertrophy (muscle volume), or muscular endurance. However, the yellow highlighted zones are where the work will be performed with optimal effectiveness for a given objective. E.g.: Strength => 2 to 6 repetitions // Muscle hypertrophy: 6 to 12 repetitions.

 

Benefits of strength training:

This type of training offers many benefits for the body, whether for high-level athletes, amateur sportspeople, beginners, or our elders. Here is a short list of the different effects of gaining muscular strength following an adequate program:

1. Sports performance and injury prevention

  • Improves performance in all disciplines
  • Reduces the risk of injuries through better muscular strength and joint control

2. Increase muscle mass

  • Short sessions (12–20 sets, 2–3 times/week) can lead to an average gain of 1.4 kg of muscle in 10 to 12 weeks, regardless of age

3. Boost resting metabolism

  • Metabolism remains elevated by 5 to 9% for up to 72 hours after the session, allowing calories to continue burning after training

4. Reduction in fat mass

  • Especially abdominal fat, by increasing resting metabolism and insulin sensitivity
  • Observed loss: approximately 1.8 kg of fat over a few months

5. Improvement of functional capacities

  • Preserves and improves autonomy with age
  • Facilitates daily life activities

6. Prevention of type 2 diabetes

  • Improves glucose utilization and insulin sensitivity, limiting the risk of diabetes

7. Cardiovascular health

  • Reduces blood pressure (up to -6 mmHg systolic and -5 mmHg diastolic)
  • Improves blood lipid profile (HDL, LDL, triglycerides)
  • Protects blood vessels, even after a heart attack
  • Effects comparable to aerobic training on these parameters

8. Strengthen bones

  • Increases bone mineral density (BMD), reducing the risk of osteoporosis and fractures
  • Observed effects: +1 to 3% depending on bone sites, more effective than cardio

9. Mental health and cognition

  • Reduces anxiety, fatigue, and depression
  • Improves cognitive abilities and self-esteem
  • Relieves certain chronic pains (osteoarthritis, fibromyalgia, back pain)

10. Slowing down muscle aging

  • Increases muscle mitochondrial content and function
  • Muscle characteristics can revert to profiles similar to those of young adults after a few months of training

 

Lifting weights means empowering yourself to be stronger, faster, and more resilient – both on the field and in life.

 

Sources:

-          Considerations and Practical Options for Measuring Muscle Strength: A Narrative Review - Bohannon, 2019

-          Effects of low- vs. high-load resistance training on muscle strength and hypertrophy – Schoenfeld, 2015

-          Resistance Training Volume Enhances Muscle Hypertrophy - Schoenfeld, 2019

-          Resistance training is medicine: effects of strength training on health – Westcott, 2012

-          Book: Essentials of strength training and conditioning – National strength and conditioning association (NSCA)