Three rules for strength training

Motor activity stimulating strength is completely different from aerobic exercise. Both can require maximum effort, but strength exercise lasts a few minutes at the very most, while aerobic activity is cyclical and the motor activity is repeated for much longer.

Strength training is completed within a very short space of time, and a few key rules must be observed to avoid damaging the muscle structures involved in the movement.

  • First rule: warm up properly, and prioritise the muscle groups which will be subjected to the most stress. Activation does not necessarily need to be specific, but it is wise to try and move the relevant limbs - without overloading them - across all planes within the space, at a moderate rhythm, so as to expand the range of motor activity which is not usually required over the course of a normal day.
  • Second rule: know your own limits (1-RM), and work percentages. Observing the load percentages specified for each individual exercise will optimise training effectiveness in line with the set objective. If the exercise seems ‘too light’ or conversely ‘too heavy’, it may be useful to repeat the maximum test in order to recalibrate the load.
  • Third rule: follow the correct technique properly. Some exercises place mechanical stress on delicate structures, such as the spinal column. A squat exercise is only completely safe if the movement is carried out precisely; otherwise painful back injuries may occur.

These three simple rules will help you to train safely. By applying these simple pieces of advice,the benefits are increased and the risks reduced.