The Key to Strength

Photo credit: Olenka Kotyk

Strength.

It is defined as "the capacity [maximum amount that can be contained] to resist strain or stress".

Strength is what each person strives to achieve as we journey through life with varying forms of what the end goal is.

If you have been exposed to the fitness world in any form you will note the truth in that statement. The fitness industry has put out products for "strength" such as Dancing to the Oldies with good ol' Richard Simmons, Denise Austin's Buns of Steele, to today's Crossfit and HIIT programs.

Despite these diverse avenues to achieve "strength", there is one key factor that must be applied.

What is strength?

Although I defined strength above, I also showed there are different claims to what strength is.
SO it helps to first set the record that there are different forms of strength and understanding that will help you to utilize the key to strength well.

ABSOLUTE STRENGTH

Exactly how it sounds, this form of strength takes everything you have.

You will see this more commonly in solid grinds used in powerlifting such as the deadlift and back squats. The goal is to lift as much weight as possible.

Those who are heavier fare better with these movements.

Photo credit: Victor Freitas

PURE STRENGTH

Your bodyweight movements fall under this headline:

• pullups
  
• pushups
  
• handstands
• backbridges
• front levers
• dips
• etc

You need to have good body connectivity to effectively execute these movements.
Those who are lighter fare better with these movements.

ENDURANCE STRENGTH

This is strength over time. Think cardio.
Running, kettlebell snatches & swings, kickboxing, all of these require strength in maintaining form over time as well as good breathing patterns. This particular form of strength hits everyone equally.

The Key

Regardless of what style of strength you are working it is your rest time that is most important.
When you expend yourself, whether lifting heavy or testing your endurance, you are essentially breaking your body down, taking it to the end of its abilities and pushing past that point.

You aren't building your body up during this time.
You are breaking your body down.

The actual time that your body builds up, increases its strength, is during your rests whether it be rests between sets, rests between exercises, or most importantly rest between training sessions.

How much rest do you need?

As stated above, the amount of rest you need depends on the type of strength you are working.

If you are working on your absolute strength then you will require more rest time.
Powerlifters take 5 minutes or more between sets when training heavy, or near max.
The greater the effort, the more rest required.

The other forms of strength do not require as much rest time, yet if performing pull ups to max you may desire 5 minutes rest between sets as the body adapts to increased volume.

Keep in mind that your rest time is not limited to the immediate time in the gym, but also includes sleep. When you sleep your body works to repair cells. This is crucial to your overall health.

According to the National Heart, Lung and Blood Institute lack of sleep “can lead to physical and mental health problems, injuries, loss of productivity, and even a greater risk of death.”

Photo credit: Kinga Chichewicz

In his article, Cultivating Recovery, StrongFirst Director of Education Brett Jones states
"The SAID principle. (Specific Adaptation to Imposed Demands) is that well-known training principle. Essentially—“you get what you train for”—  or, that the body will adapt to the specific demands placed upon it."

I highly recommend you follow the link above to read what he has to say about recovery,
it will help your training go to the next level.

Want to ensure you are programming your training sessions in a way to build your body up and have sufficient recovery to avoid burnout and impairment to your overall health?
Join us for the Healthier You Weightloss Challenge in 2022.