Physical preparation. Strength training
The programming of strength training is based on a good functional assessment to detect asymmetries/differences in strength between different muscles or extremities, neuromuscular control (stability of a joint to execute a coordinated action in an efficient and controlled manner so as not to injure and increase the performance) of different joints, detect weak muscles to work on them and release muscles with excessive over-activation.
The basis of good muscle work and avoiding injuries is good execution and that is why body awareness is key, and this will be the basis of all the exercises we do.
Frequently Asked Questions
What is strength training?
Strength training is a type of physical training that focuses on developing muscle strength through the use of free weights, weight machines, inertial machines, resistance bands, among other things.
What are the benefits of strength training?
The benefits of strength training include increasing muscle strength, improving bone density, reducing the risk of injury, improving metabolism, and reducing the risk of chronic diseases.
Is it necessary to have previous experience to perform strength training?
It is not necessary to have previous experience, but it is advisable to start with an adequate weight and proper technique to avoid injuries.
How many times per week should strength training be done?
It is recommended to perform strength training at least twice a week to obtain adequate benefits.
Is it possible to combine strength training with other types of physical training?
Yes, strength training can be combined with other types of physical training, such as aerobic and resistance training, to improve overall health and athletic performance.
What are the best strength training exercises?
It depends on the characteristics of each person, the objective that each person has and the sporting discipline they do.
Is it necessary to have a personal trainer for strength training?
It is not necessary, but it is advisable to have a personal trainer to design a personalized training plan and supervise proper exercise technique.
How many repetitions and sets should be performed in strength training?
The number of repetitions and sets depends on the skill level and the goal of the training. It is recommended to perform 8 to 12 repetitions, even 20 repetitions depending on the exercise and 2 to 3 sets for the development of muscle strength.
But I always say that it is just a number, that it serves as an orientation. But if we do an exercise that we can only correctly perform 4 or 6 repetitions and those that are missing due to fatigue or lack of strength we cannot perform with the correct technique, since we do 4 or 6 to avoid injuries.
The day will come when we can do the repetitions we need, without any rush. By doing more, we don’t work our muscles better.
What precautions should be taken when doing strength training?
It is recommended to perform a proper warm-up before each training session, maintain proper technique during exercises, maintain adequate hydration, and consult a doctor before starting a training program if you have any pre-existing health conditions.
What are the best ways to measure progress in strength training?
The best ways to measure progress in strength training include measuring body weight, measuring muscle strength, evaluating proper exercise technique, and evaluating the amount of weight lifted.
