What is Strength?

Strength is not just about being able to lift heavy weights. It plays a crucial role in almost every aspect of fitness and performance. Whether you are an athlete looking to improve your game or just someone wanting to enhance your overall fitness, strength training should be a key component of your training.

So, what exactly is strength? In simple terms, it is the ability of your neuromuscular system - the connection between your nerves and muscles - to produce force against an external resistance. When you lift weights, your nervous system signals your muscles to contract and generate the force needed to move that weight. The maximum amount of weight you can lift is an example of your maximal strength.

Muscular strength is a combination of both the structural (muscle) and neural (nerves) components that allow you to get stronger. To improve your strength, you must follow proper strength training principles that stimulate the neuromuscular system to produce a greater maximal contraction. This involves progressively overloading your muscles by gradually increasing the weight or intensity of your exercises over time. As a beginner, you will experience rapid strength gains due to the adaptations occurring in your nervous system, which responds quickly to training.

Here at BMF Training we use the strength methods called Max Effort Method and Dynamic Effort Method. Check out our previous blog posts on thes methods of training.

When it comes to evaluating strength, there are different components to consider. One important factor is the rate of force development, which refers to how quickly you can generate force. This can significantly impact your performance in explosive movements. These improvements in strength can lead to better performance in various activities such as jumping, sprinting, weightlifting, and other sports. Another aspect is peak force production, which measures the maximum amount of force you can produce, typically assessed through your 1 repetition maximum (1RM) - the most weight you can safely lift for one repetition.

When comparing strength between individuals, it is essential to understand the difference between absolute and relative strength. Absolute strength is the amount of weight you can lift, regardless of your body weight. On the other hand, relative strength considers the ratio between your maximum strength and your body weight. This is particularly important for smaller and leaner individuals, as they may have a higher relative strength compared to someone who weighs more.

A crucial aspect to understand when discussing strength is the different types of muscle contractions. Eccentric contractions occur when muscles lengthen in response to an opposing force, such as the lowering phase of a bicep curl. Isometric contractions involve force generation without a change in muscle fiber length, like holding a plank position. Concentric contractions cause muscle fibers to contract, such as the upward movement in a bicep curl.

Ultimately, strength is the ultimate component of fitness. It serves as the foundation for all physical activities and can positively impact other areas of fitness, such as power, speed, agility, endurance, jumping ability, rate of force development, injury risk reduction, change of direction, and sport performance. Whether you are just starting or a seasoned athlete, making strength training a priority in your training will lead to significant improvements in your overall fitness and performance.