Strength is fundamentally defined as the basic ability to apply force against an object or resistance. This essential characteristic not only underpins various physical activities but also serves as a crucial foundation in the realm of fitness. In my personal training regimen, I prioritize strength as the first category of fitness among the four key components I assess for myself and my clients. The importance of strength cannot be overstated, as it influences overall performance, injury prevention, and functional capacity in daily activities.
Strength comes first
If your legs do not have the strength to stand, you cannot walk, run, squat, or do any other standing movement. In fact, you may not be able to do many other seated movements, such as cycling or rowing.
Think about it like this: can you do the movements in the list below without sufficient leg strength:
Ride a bike
Deadlift
Swing your kid in the air
Lunge
Drive a car
Swim
You get the idea. By that logic, if you do not have sufficient arm strength you cannot perform most of the movements listed about. Strength is the basis for all physical output.
Without muscles that function properly, which always requires strength, you cannot perform any activity. Strength comes first for this reason.
One rep max: the maximum expression of strength
One-rep max, often abbreviated as 1RM, is widely regarded as the most accurate representation of an individual's true strength. This measurement reflects the maximum amount of weight a person can lift for a single repetition in a given exercise, providing a clear benchmark for their strength capabilities. For instance, if an individual can squat 500 pounds for one complete rep, it signifies their peak squat strength level. This metric is particularly valuable for tracking progress over time and setting specific training goals, as it offers a tangible and quantifiable measure of strength development.
How to assess one rep max
Typically, to assess one rep max, you will pick an exercises and work to progressively heavier single reps until you reach the maximum weight you can lift. Reaching true failure—that is attempting but being unable to complete a rep at a given weight—is arguably the best measure of where your one rep max is. In this example, it would be the last weight you were able to complete for one rep. However, this is not always ideal, and there are alternatives, such as:
Keep increasing weight until you no longer feel safe attempting a higher weight
Use a calculator to determine one rep max based off multiple reps of lower weight
An online calculator is probably the easiest way to go, but there are different equations you can use as well.
Strength beyond one rep max
However, the discussion surrounding strength extends beyond traditional weightlifting metrics. The argument arises when considering other expressions of strength, which may not involve external loads but still require significant force application. For example, the ability to hold a handstand demands immense upper body and core strength, showcasing an individual's balance and control. Similarly, completing a muscle-up, which combines a pull-up with a dip, requires not only strength but also technique and explosive power. Furthermore, the ability to perform a pull-up, which relies solely on body weight, serves as another testament to one's strength capabilities. These movements, while lacking the conventional external load associated with one-rep maxes, illustrate the diverse nature of strength and highlight that it can manifest in various forms.
Both categories of strength expression—those measured by external loads and those demonstrated through bodyweight movements—represent valid and significant aspects of strength. It is essential to recognize that exercises such as the log press, clean and jerk, and other machine-based movements also exemplify strength in their unique ways. Each of these activities requires the application of force and the ability to overcome resistance, reinforcing the idea that strength is a multifaceted concept that encompasses a wide range of physical capabilities.
Moreover, within the broader category of strength, there exist various specialized forms, including speed-strength, strength-speed, and power. These variations can be grouped under the umbrella of strength, as they all involve the application of force, albeit in different contexts and with distinct objectives. Speed-strength focuses on the ability to exert force quickly, which is crucial in sports requiring explosive movements. Strength-speed emphasizes the capacity to move heavy weights at a relatively high velocity, bridging the gap between raw strength and speed. Power, another critical aspect of strength, combines both force and velocity, resulting in the ability to perform explosive actions effectively. Collectively, these variations enrich our understanding of strength and its importance in athletic performance and fitness training.
Where to start
There is no one place you have to start in order to build strength, and by proxy, build your overall physical performance.
For many people, a typical commercial gym is a good place to start. The reason for this is ease of accessibility. These gyms are open to everyone, offer low cost access to strength equipment as well as more, and allow a person to try different devices and styles of training.
Most gyms, for example, have cable machines, barbells, plate loaded machines, dumbbells, and other strength based equipment. You can try different devices and try different training styles on these devices. In simple terms, different training styles might mean utilizing high reps, low reps, a combination of low and high reps, slow reps, fast reps, etc.
However, with a quality program in place, you could try powerlifting, Olympic lifting, or other stylized training methods that cater to a commonly define, and often competed, form of training.
Be smart
You can wing it at the gym and see success. But you might just as easily see failure. At the very least, I suggest researching different strength methods, defining one you want to use, and then digging into that one in terms of research and application for at least a few months, if not a few years.
Progress takes time, consistency, and quality work.
Hiring a coach such as myself, can help make the process a safe and effective one, not to mention less stressful and easier to incorporate into your life.
— Nathan DeMetz
Personal Trainer & Nutritionist
Nathan DeMetz Personal Training LLC
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