What is Strength Training?

Strength Training is Way Over-Complicated.

Many concepts in the fitness industry are just way too complicated. They’re complicated for a few reasons. The first is that they’re made to be that way. If they’re complicated and you can’t understand them, well, then you need the experts. Another is that people really like complicated, complex things. They seem fancier, more forward… it feels like progress. And finally, they’re complicated as a built-in excuse – like only the elite few can understand them, so if it fails… “it’s not my fault, it’s secretive and complicated.”

We’re taking the opposite approach with everything: we want simple, basic, and so straightforward that it seems too good to be true.

So without further ado, we’re starting with the concept of “Strength Training”. It’s becoming more and more popular now-a-days. Well, here’s a straight forward guide to some of your questions.

What is Strength Training?

Strength Training is the structured training process of making your entire body stronger while gaining muscle, bone density, tendon/ligament strength, and losing fat.

What is Strength?

Strength is the ability to produce force against something. The greater the force produced, the stronger the person.

How do you Measure Strength?

You measure strength by how much weight you can lift, push, or pull. As above – you measure strength by the force you produce. If you squat 100lbs, then you had to produce at least 101lbs of force to accomplish the task.

How do you Get Stronger?

First, by consistently doing a strength program. And second, by increasing the weight you use when you workout by a little bit each time you workout. When you complete a workout, you are forcing your body to adapt to what you did, and by the next time you workout you are ready to increase the weight again.

How do I Know I Got Stronger?

You know you got stronger when you can lift, push, or pull more weight than you could before. In other words, when you are able to produce more force than you were before. If you can squat 100lbs today, but in a few months you can squat 200lbs, you are capable of producing 100 more pounds of force, and are thus stronger.

What Exercises are Best for Strength Training?

The most important: Back Squat, Press, Bench Press, Deadlift.

The next most important: Chin Ups, Dips, Power Cleans, Rows.

What Sets and Reps are Best for Strength Training?

In general, the best sets/reps you should do is 3 sets of 5 reps – otherwise written as 3×5. People can use other sets/rep ranges – but for 99% of people is extremely unimportant. The best thing you can do is specialize in the 3×5! Once you become intermediate, you will focus on 5×5.

How Much Should I Rest Between Sets?

Ideally, you should rest until you are as recovered as you can get between sets without cooling down. If you’re a beginner, this may only take 2-3 mins, if you are intermediate, it may take 6 or more minutes, and advanced 10-12 mins.

Is it Important to Rest that Much?

It is extremely important. If you don’t rest enough, you’re not strength training, and you won’t get the benefits of strength training. If you are using short rest periods, you will turn your training into cardio/endurance. Cardio/endurance is great, but it’s not strength training. (This is the most common thing we see people doing wrong).

How Old do you Need to be to Strength Train?

As long as you have the ability to listen and the motor skills to perform the movements, you can strength train. Kids can start as young as 3. Training kids looks much different than training teens – but they can train none-the-less. We have an option for teens, called our Teen Powerlifting Program that you can look at here.

Am I Too Old to Strength Train?

Nope. The older you are the more you need it.

Is Strength Training Different than Body Building?

Yes, but not by much. Strength Training focuses on getting healthier and developing a better physique by getting stronger, and body building does exactly the same. The main difference, is body builders go through intense phases of dieting, and then competition on stage. The next biggest difference is body building may focus on some key areas using many isolation movements, whereas strength training focuses on compound, full body movements.

Is Strength Training Different than Powerlifting?

Yes, but not by much. Powerlifters attempt to get as strong as possible – so they are Strength Training. The main difference is Powerlifters Strength Train and then compete at Powerlifting Meets – where they attempt to lift the most weight for 1 repetition in the Back Squat, Bench Press, and Deadlift. Strength athletes may or may not compete at meets.

Is Strength Training Different than CrossFit?

Yes. CrossFit includes many activities that do not make someone stronger. CrossFit gyms may include a strength component or program in their training, but they also may not.

What Should I do if I Want to Get Strong?

You should hire a strength coach, and go to a strength training gym. Technique/Form is CRUCIAL, and having an actual strength training program is CRUCIAL. We have 3 amazing options to start at our gym!

Can you Help me Get Strong?

Yes! My name is Connor Green and I own Spark Fitness. We help people get really strong and lose body fat. This stuff can be so simple if you let it be.

Additional Reading

You can read this article, from Strength Training Guru Mark Rippetoe, the inspiration for the design of our program.