Understanding Muscular Strength

Muscular Strength

Consider and compare the strength of a lineman football player and a basketball guard. When observing, there is an evident difference in strength. So what exactly is muscular strength? How does it affect athletes or individuals with various physical capacities?

Muscular strength is the  maximal amount of force that a muscle can exert against a resistance within a single effort.1 This type of training is based on progressive resistance exercises. The concept is mainly used within competitive sport teams, recreational athletes, as well as fitness competition athletes.1

Muscular strength is measured by cable tensiometry, non-motorized dynamometry, and most commonly used by individuals that are training, the One Rep Max (1RM). Cable tensiometry and non-motorized dynamometry are both instruments that measures at a certain joint such as the hand. 1RM is the maximum amount of weight that a given muscle can move for one complete repetition.1  For example, to measure the muscular strength for a squat, a person  would perform a single squat for one rep with an amount of weight that is most tolerable for him/her for a complete muscle contraction. To improve one’s muscular strength requires the use of heavier weights and fewer repetitions.

The American College of Sports Medicine recommends following FITT guidelines for strength training; Frequency, Intensity, Time, and Type.2 Each technique varies depending on one’s physical capabilities. To learn more, please follow the link; www.acsm.org Frequency refers to the occurrences of training days. Intensity is the amount of effort that should be invested within the training program day by day. Time refers to the duration of the workout for a specific day. Lastly, type refers to the type of strength training whether it is circuit or resistance training.  

There are many benefits of strength training, which include building muscle to improve your body composition, increasing one’s bone strength, as well as reducing the likelihood of future injuries. “Other benefits of training include improved self image, increase in bone density, increase in stamina, and decrease in the effects of aging, as well as an increase in the overall quality of life”.2

In order to further examine strength training, there are specialities one can master in by accumulating continuing education classes. There are several certifications one can receive within the strength and conditioning field; however, the most popular is becoming a Strength and Conditioning coach and receiving the Certified Strength and Conditioning Specialist certification.

1Assunção, A. R., Bottaro, M., Ferreira-Junior, J. B., Izquierdo, M., Cadore, E. L., & Gentil, P. (2016). The Chronic Effects of Low- and High-Intensity Resistance Training on Muscular Fitness in Adolescents. PLoS ONE, 11(8), e0160650. http://doi.org/10.1371/journal.pone.0160650.

2Cormie, Prue, Michael R. Mcguigan, and Robert U. Newton. "Developing Maximal Neuromuscular Power." Sports Medicine 41.2 (2011): 125-46. Web.