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The Basics of Strength Training

Published on April 9th, 2019

We’ve all turned to cardiovascular exercises like running or hopping on the elliptical to get our desired results, but what about strength training and the benefits that it has to offer? Strength training forces your body’s muscles to contract because of tension due to weights or your body weight in order to stimulate growth, strength and endurance. If you have never participated in strength training, here are some tips from our team at Chicago Chiropractic and Sports Injury Centers.

Types of Muscle Contractions

  • Isometric: the muscle doesn’t lengthen
  • Isotonic: the muscle shortens and lengthens
  • Joint movements: There are four main joint movements, including flexion, extension, abduction and adduction.

Building Strength

If you are hoping to build strength, you’ll need to lift increasingly heavy weights or increase the volume of work over time. You should aim for using heavier weights with fewer repetitions in addition to longer rest periods if you want to focus on building strength.

Building Size

If you want to increase the size of your muscles, you’ll want to use lighter weights and complete more repetitions, taking shorter rest periods in between. This process helps your muscles tear at the micro level while the movement is happening, followed by them repairing themselves stronger when recovery is over.

Building Endurance

You will want to aim for as many repetitions as possible if you are hoping to build muscle endurance (15-20 repetitions per set). While this will provide some strength and hypertrophy, it will mainly increase your aerobic conditioning.

Do you have more questions about strength training and how to get the most out of your time at the gym? Contact our team at Chicago Chiropractic & Sports Injury Centers today!


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