Strength training
Strength training, also known as weight training or resistance training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.[1]
Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.
Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen.
Subpopulations[edit]
Sex differences[edit]
Men and women have similar reactions to resistance training with comparable effect sizes for hypertrophy and lower body strength, although some studies have found that women experience a greater relative increase in upper-body strength. Because of their greater starting strength and muscle mass, absolute gains are higher in men.[93] In older adults, women experienced a larger increase in lower-body strength.[94]
[edit]
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to growth plates in youth training programs that followed established guidelines.[95][96] The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised.[97] Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in strength training.[95][96]
Older adults[edit]
Aging is associated with sarcopenia, a decrease in muscle mass and strength.[98][99][100] Resistance training can mitigate this effect,[98][100][101] and even the oldest old (those above age 85) can increase their muscle mass with a resistance training program, although to a lesser degree than younger individuals.[98] With more strength older adults have better health, better quality of life, better physical function[100] and fewer falls.[100] Resistance training can improve physical functioning in older people, including the performance of activities of daily living.[100][98] Resistance training programs are safe for older adults, can be adapted for mobility and disability limitations, and may be used in assisted living settings.[98] Resistance training at lower intensities such as 45% of 1RM can still result in increased muscular strength.[102]