Strength training isn’t just about randomly lifting heavy weights. In order to succeed, you need an understanding of the basic principles of strength training. They are crucial for making progress and avoiding plateaus.
Table of Contents
Overload
The first principle of strength training is that we need to overload the neuromuscular systems to cause physiological adaptations. We want to break down muscle fibers to rebuild them stronger and challenge the nervous system to learn to activate more fibers and recruit more motor units.
This means you need to choose a challenging amount of weight that will leave you fatigued at the end of a set. If you feel that you can easily do 5 or 6 more reps at the end of a set (with proper form) then you are not lifting the appropriate weight.
Progressive overload refers to gradually increasing the stress placed on muscles over time. This can be done by lifting heavier weights or increasing the number of repetitions or sets. Without progressive overload, muscle growth stagnates, because the muscles will adapt to the weight and it would no longer be ‘overload’.
(Keep in mind that form should never be sacrificed when progressing. Correct form is essential to avoid injury and maximize benefits. There is no point in increasing the weight if you cannot keep proper form with the current weight.
Specificity
The principle of specificity means that your training should be aligned with your goals. You only get better at the things that you practice. If you are a runner and want to get better, you need to run more. But runners should add strength training with a focus on core muscles and leg muscles, by doing squats, lunges, bridges and planks. Baseball players, on the other hand, will focus more on shoulder and chest strength.
Non-athletes who want to start strength training to fight aging or improve their daily life will benefit the most from compound movements that mimic activities that you do every day.
Variation
The principle of variation states that the body adapts to exercises and switching up the exercises can combat plateauing. However, when the principle of variation is applied wrong, it will compromise progress. Excessive rotation of exercises will not give your muscles time to adapt to any of them. Vary training when you have hit a plateau, but never more.
Avoid random variation, but apply variation systematically with specificity in mind. For example, when you are working on your glutes, barbell hip thrusts are not a substitute for squats. But you could choose to do lunges instead of squats for variety and to trigger neural adaptations.
Variation doesn’t always mean that you need to change up the exercises. Switching up the number of reps and the weight of exercises is also variation. You can alternate between a high number of reps with a lower weight and a lower number of reps with a heavier weight. You can also try ultra-slow lifting to avoid momentum, or faster lifts to work on explosiveness.
All a muscle can do is contract in a single direction. The muscle tissue itself doesn’t care how it is done. But strength training is not just about the muscles. A lot of the progress comes from neurological adaptations, especially when doing free weight and compound movements, where coordination between muscles are a huge factor.
Recovery
Recovery is often overlooked but is just as important as the workout itself. Muscle growth happens during rest, not while you’re lifting weights. Proper sleep, nutrition, and active rest are essential to allow muscles to repair and grow stronger. Overtraining can lead to injuries and hinder progress, so including rest days in your routine is critical.
Consistency
Perhaps the most straightforward principle, but one of the hardest to maintain, is consistency. Strength gains don’t happen overnight. You will need consistent, regular training to progress. Missing workouts or constantly changing your routine can slow down results. Sticking to a plan and staying committed is key to long-term success.