“Wow, you’re so strong.” I know you’ve heard that before! 🙂 Besides the obvious (you seriously impressed someone), what does it mean to be strong? There are many meanings to being strong (i.e. inner strength, personal strength, financial strength, muscle strength, emotionally strong, etc.), but I want to focus on your muscles. What makes them strong and what does that exactly mean?
First off, let’s define muscle strength. It’s the amount of force your muscles can exert to overcome an opposing force. For example, how much strength your quads need to exert in order to stand up from a seated position or from the floor. So far so good? Ok, so how do you make your muscles strong?
To get stronger, you have to lift weights. No way around it – you have to lift loads greater than you’re used to. The weight of the load is relative to each person’s fitness level, but it has to be greater than what they’re used to. For example, climbing stairs: To turn that into a strength training workout, strap on a weighted vest or bear hug a sandbag while you’re climbing. This adds load to something you are used to doing; hence, your muscles have to exert more force than usual and you get stronger. Of course, you need to have proper form to prevent against injuries. Proper form comes before increasing weights – always.
Just how much do you need to lift to get strong? Great question! Typically, muscle strength is gained when lifting loads about 80% of your maximum. Don’t know the maximum you can lift? It will be a weight that you can only do 5-8 reps for 3-6 rounds/sets. That being said, pushing yourself that hard is NOT a starting point if you are new to strength training! If you are new to strength training, you want to aim for a comfortable 8-10 reps. As you get stronger, you can increase your weights while maintaining proper form.
Why is it important to be strong? Another great question! Being strong can help reduce falls, improve balance, improve quality of life, decrease reliance on assistive devices to walk, make everyday tasks easier, and improve your self-confidence and feelings of independence. Really? Really!