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I get a lot of questions regarding strength, resistance training(especially from my female clients and readers) like…

“What is strength training and how do I do it?” and

“Will I bulk up if I lift weights?”

So lets put all the questions and “mis-information” to rest.

Lets go ahead and look at strength/resistance training itself and find out what it’s all about.

There are five types of Strength Training:

1.) Maximal Strength — The amount of force one can exert under voluntary effort.
(Example: 1 rep maximum in a squat)

2.) Explosive Strength — The ability to produce force in minimal amount of time.
(Example: Power Clean or any other Olympic lift, Plyometrics)

3.) Speed Strength — The ability to quickly execute an unloaded movement or a movement against a small external resistance.
(Example: Punch-out drills, sprints)

4.) Strength Endurance — The ability to effectively maintain muscular functioning under work conditions of long duration.
(Example: Circuit training)

5.) Isometric Strength — A type of strength training in which the joint angle and muscle length do not change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.
(Example: planks, stability ball walkout & hold).

Your workout program should include all 5 types of strength training mentioned above. Now for the maximal strength, you DO NOT need to go out lift the heaviest weight possible every time you workout, but once in awhile lift a little heavier, in the 3-5 rep range.

Add some jump roping, burpees, prisoner jump squats, etc and you have your explosive strength component. Throw in some body weight squats for time or sprints and you have the speed strength. Complete anywhere from 2-10 exercises back to back without rest(or very little rest) and your strength endurance will go through the roof.

If you truly want a strong “core”(Lumbo-Pelvic-Hip complex) you’d better be doing planks. And planks are a great way to add an isometric strength component to your workout, along with developing rock hard abs  : )

Now that we know the different types of strength training, I want to share with you the 5 “rules to live by” when performing all these movements.

1.) Train Like an Athlete — Focus on total body movements NOT isolated parts and you will improve your performance & everyday functionality, minimize injury, burn fat, decrease your time in the gym and sculpt the body you want.

2.) Leave Your Comfort Zone — Spend more time in your “discomfort zone.” More time in your discomfort zone equals less time in the gym. DON’T just go through the motions. Change loads(weights) and volume(reps) for continuing progress.

3.) Balance Your Movements — If you are doing 3 push-based exercises, you must do 3 pull-based exercises. If not structural problems WILL develop(most people develop-”train what you see in the mirror” syndrome & neglect the posterior musculature).

4.) Learn to Work Uni-Lateral — In everyday life we reach, step and/or grab with 1 arm or 1 leg at a time, so training should mimic life if you want to improve performance & quality of life. It is UN-NATURAL to always plant both feet and grab a bar with both hands.

5.) Train Explosively–meaning push/pull/raise/change levels as fast as you can while still retaining control.

Ok, let’s move to the next question, “Will I bulk up if I lift weights?”

This is mainly the one I hear from all my female clients and readers and the answer is…

A big fat NO!

To “bulk up” you have a train a certain way, spend hours & hours in the gym, eat a certain way and for a lot of us, cheat. And by cheating, I mean using illegal substances like steroids, growth hormone, etc.

“Lifting weights” i.e. strength training/resistance training actually helps you burn fat. When you resistance train you build lean muscle tissue. The more lean muscle tissue you have throughout your body the higher your metabolism. The higher your metabolism the more calories and fat you burn.

Because of all that lean tissue, your body has to work harder and spend energy(crank up the fat burning furnace we know as our metabolism) to “feed” the muscles.

So ladies(and guys) if you want to look good in those “skinny” jeans, get off that treadmill and elliptical, grab a dumbbell, a kettlebell, a resistance band, a medicine ball or just use your own body weight and start strength training using the principles laid out above.

Now that the questions and myths about resistance training have been answered, it’s time for YOU to put your workout & nutrition plan together and go after the body of your dreams.

I know you can do it : )

Til next time,
Keep training hard and eating smart!

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have any questions, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com

Or leave me a comment below.

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