Weight training methods used at CrossFit London RedSunCrossFit.com.

The following applies to strength training for beginners as well as advanced: It is important that you always perform the exercises cleanly and without evasive movements. This will avoid injuries. It is best to start any new muscle training under the guidance of an experienced trainer. Together with the trainer, you will also create a suitable training plan that is individually tailored to your skills and line.


Create a training plan

For your training plan, first determine your maximum performance – for each individual exercise. It is not fully exhausted during training, but only aimed for up to a certain percentage. If someone can bench press a maximum of 70 kilograms, the load of 50 percent for this athlete is 35 kilograms.

How much of the maximum load is called up during training depends on how fit the athlete is and what training goals he is aiming for.
Strength training for beginners

Strength training for beginners should take place in this area, namely at 50 percent of maximum strength. You should do at least five sets per exercise. One set corresponds to a set of repetitions in strength training. As a strength training beginner, you should perform 10 to 15 repetitions per machine and exercise. In between you pause for two minutes.
Strength training for advanced users

The principle of complex strength development applies to advanced users: ideally, you should train with 70 to 85 percent of your individual maximum performance. Three to six sets of five to ten repetitions each are ideal for your strength training. There should be a minute or two between sets.
Strength Training – How Often Do You Exercise?

Two to three training sessions a week are enough to achieve a strengthening effect. To just maintain fitness, it is enough to flex your muscles once a week.
Strength training – that’s behind it

But: what exactly is strength training? The aim of strength training is to build up muscles. This happens when the body is subjected to a force load to which it adapts. In order to be better prepared for future exertions, the muscles strengthen.

How the strength training works is controlled by the load. It depends on two factors:

the weight to be lifted
and how often each exercise is repeated.

If you want to train your muscle endurance, you lift less weight, but with more repetitions. If you want to increase muscle strength and muscle size, train with heavier weights and fewer repetitions.

You can train your strength in very different ways. In the past, for example, so-called bodybuilding using dumbbells was in demand. Most of the time, it was all about growing impressive muscle packs. Many athletes now prefer stationary equipment in the gym. They can be used to train the various muscle groups in a very targeted manner. Exercises that use your own body weight for strength training (bodyweight training) are also becoming increasingly popular.
Weight training – the equipment

Basically, for strength training you need (non-slip) sturdy shoes and body-hugging sportswear that cannot get caught in the equipment or slide up with your body weight during training. An exercise mat increases comfort during floor exercises. When training with weights, fingerless gloves with non-slip palms can also improve grip and protect sensitive skin from blisters.

If you don’t just want to train with your own body weight, you can vary your strength training with various accessories. The following are used, for example:

Dumbbells
rope
Kettlebells (weight ball with handle)
Sandbag
Chin-up bar

Most gyms also make it common to bring a towel with you. For hygienic reasons, it is used for machine training.
Forms of strength training

Depending on the goals you want to achieve, you will train in different ways:

Maximum strength training (achieve the greatest possible strength)
Speed ​​strength training (develop as much acceleration force as possible in the shortest possible time)
Strength endurance (ability to maintain strength performance for a long time)

In addition, there are various forms of muscle work that are used in training:

Concentric strength training: With concentric exercises, resistance is overcome, for example lifting a weight. This shortens the muscle.
Eccentric strength training: Eccentric strength exercises counteract resistance. In doing so, for example, a weight is slowly lowered. The muscle stretches.
Isometric Strength Training: Isometric strength exercises involve holding the tension in the muscle.

Strength training – that’s what it takes

Strength training increases the performance of the muscles. It increases strength, endurance, flexibility and resilience in everyday life.

Maximum strength: The maximum strength that a muscle can exert increases with strength training. So you can lift heavier loads. But athletic performance also benefits: with maximum strength, speed also improves.

With targeted training, the maximum strength per training unit can be increased by 0.5 to 2 percent. This means that within eight weeks with two training units you can achieve a total of 8 to 32 percent more strength.

Strength endurance: The strength endurance of the muscles benefits even more from training. It is between 1.7 and 2.2 percent per training unit. With more endurance, you tire more slowly. You can feel that when climbing stairs, for example.

The less trained a person is, the faster their performance improves. This is especially true for seniors who quickly benefit from strength training.