layout: post title: Strength Training author: mo
Strength training is a practice that applies a stress to one’s body in order to create a physical adaptation. This adaptation usually results in the form of increased strength and or increased muscle mass.
I started strength training on March 2, 2015. As of today, I have completed 181 workouts using the Stronglifts 5x5 program.
Through this type of training I have learned to face new challenges and adapt to setbacks. I have learned to push myself through perceived limits and learned to take the necessary rest in order to progress.
Getting started is the hardest part. I found the following material to be extremely useful:
The main lifts found in most strength training programs are the Squat, the Overhead Press (aka the Press), the Deadlift, and the Bench Press. These are considered compound exercises because each lift works multiple muscle groups simultaneously. This is in contrast to other exercise that isolate a single muscle group .e.g. bicep curls.
Physical Strength
The goal of strength training is to gain more strength. The best way I have found to achieve this is with a low number of sets and a low number of reps per set and a technique known as progressive overload. The Stronglifts program recommends 5 sets of 5 reps. Starting Strength recommends 5 sets of 3 reps.
Each workout you gradually increase the amount of weight that you put on to the bar. It’s best to begin with a very low weight and focus intensely on technique. This will matter greatly as the weight starts to get heavier.
Failure is a part of gaining strength. It’s a good thing. It means you have reached a physical limit or boundary that now needs remediation. Food and sleep are vital to recovery. Over time, with the proper adjustments, your body can and will adapt. Learning how to fail safely is important in order to progress. Starting Strength will teach you proper technique and how to fail safely. I am on my third copy of this book and still re-reading chapters.
Mental Strength
There is a mental aspect to strength training that I did not anticipate when I first started. I have learned over time that if I have a sense or feeling that I may fail at a certain weight. There is a good chance that I will fail. The body seems to follow the mind. Learning to hack your mind to prepare yourself for success is an important lesson. Your outlook on your situation can affect the outcome. IronMind is filled with numerous short articles that explains how to overcome mental adversity and break through barriers.
Honesty
Very few moments can be more humbling than failing at a squat attempt. When done properly, there is little chance of injury. Failing in a crowded gym can be a good dose of humility. Learning to fail publicly with dignity is a valuable lesson. Learning to challenge yourself publicly beyond your limits can also be exhilarating when you hit a personal record (PR).
Partnership
It can be difficult to progress without help. Having a partner to help spot you on a difficult bench press, or provide the proper cues at just the right moment is essential. A partner adds a level of accountability that makes it difficult to deny. Form checks, knowledge sharing, motivation, accountabilty, and kinship are all benefits of having a good partner.
Strength training helps one to develop a strong mind, strong body and strong will.