What is strength training?

The basic principles of strength training involve repeated overloading of a group of muscles, typically by contracting the muscles under heavy resistance and returning to the start position for several repetitions until failure. The basic method of resistance training uses the principle of progressive overload, in which the muscles are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger. Beginning strength-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of neuronalaction potentials that will produce a muscular contraction that is close to the maximum of the muscle’s potential.

How does strength training work?

Strength training works by overloading the muscles. This means that the muscle is working at a greater level to which it is normally accustomed to. If this method of training is used properly it can lead to a great growth of muscular strength and potential size as well.

How does strength training benefit you?

Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

They have been outlined by healthline as;

• Muscular hypertrophy. Also known as muscle building, this type of strength training uses moderate-to-heavy weights to stimulate muscle growth. 
• Muscular endurance. This refers to your muscles’ ability to sustain exercise for a period of time. Training to increase muscular endurance usually involves high reps using light weights or body weight.
• Circuit training. During this form of full-body conditioning, you cycle through various exercises with little to no rest between them. 
• Maximum muscular strength. This type of exercise involves low reps (usually 2–6) and heavy weights to improve your overall strength. It’s best reserved for experienced exercisers who have mastered their form.
• Explosive power. This training combines power and speed to improve your power output. It’s usually employed among trained athletes to improve their ability to perform explosive movements in their sport.