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what exercises are considered strength training?
mylife4eva
Posts: 116
so ive been told to do some strength training, but i dont have gym access. what are some exercises i can do at home?
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Replies
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I like jillian michaels no more trouble zones. She does it with 3lb weights. But you can do it without any. It is free on youtube.0
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It's not only the exercise, but the method.
Stronglifts 5x5 and Starting Strength are strength programs that include exercises and how to use the exercises to build strength (programming). For example, If you are doing 100 reps of squats you're not building strength but endurance.0 -
i love jillian michaels. im on day 7 on the 30 day shred, and its pretty tough
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It's not only the exercise, but the method.
Stronglifts 5x5 and Starting Strength are strength programs that include exercises and how to use the exercises to build strength (programming). For example, If you are doing 100 reps of squats you're not building strength but endurance.
do those programs require equipment?0 -
Bodyweight exercises count. Those require no equipment at all. There are a hundred million programs out there, google will take you to the promised land.0
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Look at Body by You or You are your own gym. Very little equipment needed.0
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Ones that increase strength, not muscle endurance.0
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Strength training is where you use progressive overload to increase muscle strength.
Resistance training is just training with resistance from either body weight or with either a machine of free weight, but not necessarily with overload. One can resistance train with lighter weights and higher reps which builds muscle endurance.
A.C.E. Certified Personal/Group FitnessTrainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
It's not only the exercise, but the method.
Stronglifts 5x5 and Starting Strength are strength programs that include exercises and how to use the exercises to build strength (programming). For example, If you are doing 100 reps of squats you're not building strength but endurance.
exactly. it's not the exercise but how you do it.
the general idea is that you should be progressively overloading the muscle to trigger microtears in the muscle that will cause it repair stronger than before. that means that you should be consistently increasing the weight or the intensity. because you get stronger by challenging yourself, not by doing the same routine with the same weights for 8 weeks.
i think i's safe to assume that most of the commercial videos (yep even jillian michaels) aren't true strength training programs and more in the muscle endurance camp. nothing wrong with doing them, but it's important to realize that not all resistance training is strength training0 -
what is the benefit, really, of building muscle endurance? just wondering. it seems that is what I am doing with all the DVD's and toutube videos that I do at home. I usually use 8-10 pounds but never higher and I don't notice any change in my muscles lately. of course I noticed change 6 months ago, when I started... the newbie gains. but since the types of videos I do are mainly high rep, I don't increase the weights. am I just spinning my wheels??
I am at home and don't have access to heavy weights to do the stronglifts or starting strength.
I do enjoy the resistance training that I do with high reps, but I am wondering if there is any benefit to it (to building the muscle endurance) or if I am really just wasting my time at this point!0 -
If all you can do is bodyweight exercises and can't get access to equipment, you have to start getting creative. Wear a weighted vest or hold a bag of rice over your shoulders while doing squats, have a family member load something on your back to do push-ups, somehow add weight to pull-ups.
An exercise is strength training if it is difficult for you to complete 6 good reps with proper form. That's it. For some people, a basic bodyweight squat is difficult. For those people, bodyweight squats are going to build their strength in that exercise. The concept of progressive overload (adding weight as the work becomes too easy) is the key.0 -
what is the benefit, really, of building muscle endurance? just wondering. it seems that is what I am doing with all the DVD's and toutube videos that I do at home. I usually use 8-10 pounds but never higher and I don't notice any change in my muscles lately. of course I noticed change 6 months ago, when I started... the newbie gains. but since the types of videos I do are mainly high rep, I don't increase the weights. am I just spinning my wheels??
I am at home and don't have access to heavy weights to do the stronglifts or starting strength.
I do enjoy the resistance training that I do with high reps, but I am wondering if there is any benefit to it (to building the muscle endurance) or if I am really just wasting my time at this point!
bumping for more info on muscle strength vs muscle endurance0 -
With a little research and creativity you can go a really long way with what you can do with bodyweight moves.
Places to start
YAYOG
Nerdfitness
Shot of adrenaline
uniquebodyweight exercies
and as you get stronger
goldmedal bodies
beast skills
At the very simplest form, things break down to push, pull, squat. You can further break it down to horizontal push/pull (Rows, push ups) and vertical push/pull (pike presses/pull ups)
BW squats, lunges, Bulgarian Split squats, skaters, pistols you can spend a good bit of time progressing up to there before needed weight added. Or just adding simple dumbells or other items to hold.
The biggest factor is finding the appropriate level of difficulty to achieve the rep range you want.0 -
reason i ask is cause ive been told i need to strength train for a leaner flatter belly and figure0
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what is the benefit, really, of building muscle endurance? just wondering. it seems that is what I am doing with all the DVD's and toutube videos that I do at home. I usually use 8-10 pounds but never higher and I don't notice any change in my muscles lately. of course I noticed change 6 months ago, when I started... the newbie gains. but since the types of videos I do are mainly high rep, I don't increase the weights. am I just spinning my wheels??
I am at home and don't have access to heavy weights to do the stronglifts or starting strength.
I do enjoy the resistance training that I do with high reps, but I am wondering if there is any benefit to it (to building the muscle endurance) or if I am really just wasting my time at this point!
bumping for more info on muscle strength vs muscle endurance
The only people who need muscle endurance are endurance atheletes. In 90% of everyday situations in which you will find yourself, the heart and lungs are the limiting factor in any sort of sustained physical activity, not the muscles.0 -
I don't really agree with the definitions here.
Strength is a measure of how much pushing or pulling force you can apply against an object in your environment.
Strength training means a program designed to increase that capacity.
Example- pushing a stalled car out of an intersection. You might jam your chest or butt into the car and push. That kinetic chain is the same one you'll find in a squat. Or, if you push it with your hands, you'll be using the same kinetic chain one uses in the overhead press, with some added leg action.
A contrasting resistance training approach would be bodybuilding, where the goal is not strength, but rather appearance.0 -
I think for general health purposes, 'strength' and 'resistance' training are usually used interchangeably.
http://www.acsm.org/docs/brochures/resistance-training.pdf
http://www.mayoclinic.com/health/fitness/MY00396/DSECTION=strength-training
If you enjoy your Jillian DVDs, do them. They're not useless. Move up in dumbbell size to remain challenged.0 -
If looking to focus on an increase in strength vs 'hypertrophy' or muscular endurance - those that you can setup so they are 'heavy' enough you can be doing around 5 reps to failure.
You can get a reasonable setup at home for not too much cash.
Some body weight exercises you can do in this fashion, but others (such as leg ones), you'll have more trouble with in the long term.0 -
For bodyweight legs I am using two sets of 20 bodyweight squats, one hip width apart and one set with feet together as two warm-up sets, then onto the real work sets I do three sets of Pistol Squats and the reps are around 5 each set.
Initially I was using a chair to Pistol Squat from (sitting on the chair and getting up with one leg) and used a lower and lower sitting platform until I was doing them from *kitten*-to-grass, so you can adapt bodyweight exercises for strength; even legs.0 -
I don't really agree with the definitions here.
...
Shocking0 -
^^ Lul
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Look at the Nike Training Club. It's a free application packed with good exercises.0
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I think the big takeaway here, OP, is that there is no exercise that is intrinsically "strength training." Any resistance exercise can be performed for a variety of goals. The difficulty level at which you perform it dictates what outcome you are driving towards.0
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what is the benefit, really, of building muscle endurance? just wondering. it seems that is what I am doing with all the DVD's and toutube videos that I do at home. I usually use 8-10 pounds but never higher and I don't notice any change in my muscles lately. of course I noticed change 6 months ago, when I started... the newbie gains. but since the types of videos I do are mainly high rep, I don't increase the weights. am I just spinning my wheels??
I am at home and don't have access to heavy weights to do the stronglifts or starting strength.
I do enjoy the resistance training that I do with high reps, but I am wondering if there is any benefit to it (to building the muscle endurance) or if I am really just wasting my time at this point!
Well... endurance. If you train for endurance, you help prepare for repeating that movment. Think of many "endurance" events, like marathons. If you break it down, you can really say that the running they're doing is a LOT of reps of leg extensions and contractions.
The example I have is my job. I'm in the military. One of the common motions for those of us who carry rifles is to get into and up from a prone firing position (on our bellies). That being the case, developing endurance in the form of doing a lot of push-ups is helpful, because you're often going up and down, especially when the excrement has struck the rotary cooling device.
However, I would argue that, if you want to get the most out of your endurance, you also need to include training that increases your strength / power.
The program I use- You Are Your Own Gym, is actually broken down into power and endurance blocks as part of the standard protocol. And the best part is that, the only equipment I need is my iPad or smart phone, or I could even go low-tech with a book and a stopwatch.0 -
I don't really agree with the definitions here.
...
Shocking
it tends to happen to people who like their definitions to be definitive.
I got my definition from Mark Rippetoe. I think he's right. What do you think, or are you only commenting on who, in your opinion, fits in to the prevailing social structure better than others?
good definitions are awesome. they help you organize your thoughts and get better at doin' stuff.
for instance if I ask you for the difference between strength and power, what say ye? of course, if the subject doesn't actually interest you, feel free to let the grownups discuss it.0 -
Many people use strength training as a synonym for resistance training, which is a very global term which more or less means anything that places a load (even a light one) on the muscles. This is incorrect. Strength training is a TYPE of resistance training. It is training with the goal of building strength, which is done following specific formats revolving around compound exercises and linear progression. It CAN be done with bodyweight only but it is MUCH more challenging because the only way to progress as you get stronger is to move onto variations of the exercise which are not only more strength intensive, but also more challenging of your balance and flexibility. With weights, it's as simple as slapping on heavier weights.
Does it require a lot of equipment? When doing it using weights, yes. You need the ability to add weight _every_single_workout_, which means requiring access to a tremendous amount of weights. There are other methods that give you ways around this, though (see TRX/suspension training, bodyweight, sandbags, etc).0 -
i love jillian michaels. im on day 7 on the 30 day shred, and its pretty tough
Um...this is circuit training.....mostly cardio with some strength training thrown in.
At home without equipment start with body weight exercises....then move toward weights.
http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm
The idea is - you want a challenge. Lifting 3 lb dumbbells over and over is not terribly effective for the vast majority of people.0 -
If you want a couple of example of strength endurance....bumping for more info on muscle strength vs muscle endurance
1)
Racing a motorbike around a circuit with five corners and a lap time of 60 seconds. For every corner you hit the brakes and have to brace yourself against the deceleration force. So every minute you are having to do this five times. In a 30 minute race you are up to 150 reps. So bench press training for ultimate muscle strength of one rep isn't as appropriate training as doing 100 push ups.
2)
Cycling up a long steep hill. Turning the pedals once turning a huge gear (strength) isn't as useful as being able to grind up the hill turning a low gear for five minutes (strength endurance). So training for a big 1RM max on squats wouldn't be as useful as lots of bodyweight squats.
Hope this makes sense!0 -
If you want a couple of example of strength endurance....bumping for more info on muscle strength vs muscle endurance
1)
Racing a motorbike around a circuit with five corners and a lap time of 60 seconds. For every corner you hit the brakes and have to brace yourself against the deceleration force. So every minute you are having to do this five times. In a 30 minute race you are up to 150 reps. So bench press training for ultimate muscle strength of one rep isn't as appropriate training as doing 100 push ups.
2)
Cycling up a long steep hill. Turning the pedals once turning a huge gear (strength) isn't as useful as being able to grind up the hill turning a low gear for five minutes (strength endurance). So training for a big 1RM max on squats wouldn't be as useful as lots of bodyweight squats.
Hope this makes sense!
Yes, but at some point wouldn't the endurance athlete need strength so that the amount of force they have to apply in these situations is much less than the maximum force they're able to apply, thus making it easier?0 -
If you want a couple of example of strength endurance....bumping for more info on muscle strength vs muscle endurance
1)
Racing a motorbike around a circuit with five corners and a lap time of 60 seconds. For every corner you hit the brakes and have to brace yourself against the deceleration force. So every minute you are having to do this five times. In a 30 minute race you are up to 150 reps. So bench press training for ultimate muscle strength of one rep isn't as appropriate training as doing 100 push ups.
2)
Cycling up a long steep hill. Turning the pedals once turning a huge gear (strength) isn't as useful as being able to grind up the hill turning a low gear for five minutes (strength endurance). So training for a big 1RM max on squats wouldn't be as useful as lots of bodyweight squats.
Hope this makes sense!
Yes, but at some point wouldn't the endurance athlete need strength so that the amount of force they have to apply in these situations is much less than the maximum force they're able to apply, thus making it easier?
I get what you're saying but I just had to correct you in the motorcycle specific analogy:
The bracing is done with the lower body, squeezing in on the tank. If you load the handlebars under heavy braking you run the risk of overloading the suspension in a way that upsets steering geometry, potentially leading to a wreck. The best exercise to prepare for riding in this manner, based on my experience, is the basic squat with a sightly offset foot stance (heel of one foot in line with the toe of the other).0
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