Principles of Strength Training


The main focus of strength training is always to help you get stronger. While this may seem self explanatory, it separates strength training exercises from exercises used for other purposes, such as toning or fat burning. There are several principles of strength training that may help fitness connoisseurs to better understand and use strength training.

Progression and Overload

In order to build strength, it is always necessary to stimulate the muscle more than it is used to. After performing similar exercises on a regular basis, it is necessary to progress and use heavier weights in order to continue building strength. This will help the muscle continue to meet overload.

Targeted Strength Training

In order to see gains, it is important to specifically target the muscle that you hope to build strength in. The same patterns should be followed for enhancing the muscle in that area, although the weight should continuously be increased. Over time, it will be easy to see gains using targeted strength training.

Safe Exercise Patterns

Safe exercise patterns should be followed. This includes making sure to warm up before exercising, gradually building up to more difficult exercises, and cooling down after the workout is over. Failing to warm up or cool down may cause injury. Beginning with exercises that are intensely demanding may inhibit your gains as you tire out quickly.

Breathing During Strength Training

Breathing is a very important part of strength training. When lifting or working against resistance, it is important to exhale. Holding your breath while working out or attempting to inhale and exhale at the wrong times may increase blood pressure and put you at risk for a stroke or heart attack. Failing to breathe properly while strength training may also reduce your gains and tire you out quickly.


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