If you want to know what muscle strength is, you have come to the right place. It is often confused with the concept of muscular endurance or muscular power, when in fact they are different concepts. However, they have numerous similarities between them and are components of a physical state that are necessary to be able to enjoy good physical shape.
Keep in mind that applying muscle force is essential to be able to maintain control over resistance when moving, both components being responsible for the contraction of specific muscle groups.
What is muscle strength?
First, let’s define what muscle strength is. This is the ability to generate tension at the intramuscular level on a resistance, whether or not there is movement. This means that it is the ability to be able to pull, push or lift a weight in a single movement.
This force can be measured according to the amount of weight that can be lifted. However, it is usual to differentiate between the strength of the upper body and the lower body, measuring each of them independently.
In case of upper body strength, it is measured by lifting weights on a bench or similar, while lower body strength can be measured by deadlifting or leg curls.
In order to carry out the measurement of relative strength, the ratio between the individual’s body weight and the weight that has been pushed, pulled, or lifted must be taken into account. Due to this, in the event that two people lift the same weight, the one with the lower body weight will be the one with the greater relative strength.
What is muscular endurance?
Once you know what muscular strength is, it is time to do the same with the term muscular resistance, so that you can better understand the difference between the two concepts.
Although they are commonly used synonymously, muscular endurance is the ability of the muscles to pull, lift or push a weight for a period of time.
In this case, the importance lies mainly in the period of time in which it is possible to carry out said physical effort. Muscular endurance is generally measured by the number of repetitions that can be done in an exercise.
Some examples of muscular endurance are squats, leg curls, or pull-ups.
How to train muscular strength and endurance
Those people who seek to increase their level of muscular strength usually bet on performing exercises in which progressive resistance is sought, thus linking both strength and muscular resistance.
In muscle strength sessions, it is common to exercise trying to support more weight at the expense of doing a lower number of repetitions. For this reason, it is advisable to carry out 3-4 exercises for each muscle group, divided into 3-4 series of 6-8 repetitions per group. In this type of training, the recovery time between series and exercises is essential. If not, you could go back to training without enough strength.
As far as muscular resistance is concerned, it is important that progressive repetition exercises are carried out. In these, the weight will be lower but the number of repetitions higher.
The number of exercises and series is similar to the previous one, that is, 3-4, although the number of repetitions would increase to 10-12 depending on the exercise. In addition, the recovery time between series would be less.
Thanks to muscle strength and endurance training, the body manages to hypertrophy the muscles, so they grow while reducing body fat, strengthening bones, and improving physical performance. In addition, it also contributes to the improvement of physical appearance.
Exercise routine to improve muscle strength
If you want to improve muscle strength you should know that there are a lot of different routines for it. In any case, the base is always made up of what are known as multiarticular movements, in which different muscle groups are involved.
Some key exercises for improving muscle strength are as follows:
- Squats: Suitable for working the glutes, quadriceps, core and hamstrings. A good exercise for the work of the lower body.
- Bench presses and pull-ups: These are two good options to work the upper body. They serve to strengthen the triceps, shoulders, and chest.
- Deadlifts: They are perfect for global strength work. The femoral muscles and the back are worked. Also the glutes, arms, and hamstrings.
These exercises should be the basis of any routine for improving muscle strength. In addition, they can be complemented with other specific exercises and even with muscular resistance training exercises. This way you will get a better workout.