There are a variety of ways to add strength training to your workouts, in fact, many of our RevWell TV workouts incorporate strength training to some degree.
If your sole focus is to strength train, it is important to know the goal of your training before you jump in and start lifting weights.
The NASM Optimum Performance Training model is built on the fact that there are different levels of adaptations that will occur, based on the stress that is placed on your body. Essentially, the body will “adapt” in some way to the demands that are placed on it. Different goals will require the use of one or more of the specific adaptations outlined below.
Stabilization
is the initial phase of training, where we figure out how to maintain correct posture and joint support during movement. It’s getting the right muscles to activate, at the right time, with the proper force, in the proper plane of motion. It’s important for everyone to work on balance to prepare our bodies for higher levels of training, regardless of what your strength training goal might be. In this phase, we utilize light weights, 1 to 3 sets of 12 to 20 repetitions, and a 4-2-1 tempo (so for a squat, you would go down for 4 counts, hold for 2, and up for 1 count), with a 90 second rest period.
TRY: Jessi’s RevX Bosu Stabilization Workout on RevWellTV
Muscular Endurance
is the ability to produce and maintain force production for prolonged periods of time. An effective way to increase muscular endurance would be to incorporate a superset technique into your workout. In the superset, we would do one stable exercise (ex: bench press) immediately followed by a stabilization (ex: stability ball or Bosu ball pushup) exercise utilizing the same muscle groups. This helps to increase core and joint stabilization which is the foundation of the other levels of adaptations. A good rule of thumb is to stay at the same set, rep, tempo, and rest ranges as in stabilization.
TRY: Rick’s Total Body Strength “Not by Might” on RevWell TV
Muscular Hypertrophy
is the enlargement of skeletal muscle fibers. Simply put, growing your muscle. If your goal is to increase the actual size of the muscle, we would utilize moderate to heavy weights, 3 to 5 sets of 6 to 12 repetitions, and a 2-0-2 tempo (down for 2 and up for 2), with a 60 second rest period.
TRY: Jeremiah’s RevX AMRAP on RevWell TV
Strength
is the ability of the neuromuscular system to produce internal tension to overcome external force. In other words, we’re getting stronger and are able to lift heavier loads. To grow stronger, utilize heavy weights and complete 4 to 6 sets of 1 to 5 repetitions (1 rep if you’re lifting at 100% of your 1 Rep Max). A fast or explosive tempo that can be safely controlled is used in strength training. Keep in mind, that since the weight is heavy, the movement may still be rather slow even when we’re using an explosive tempo. Longer rest periods of 3-5 minutes are recommended for individuals who are training for strength.
TRY: Kristen’s RevX Strength Progression on RevWell TV
Power
is the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. Power resistance training builds on stabilization and strength adaptations and then applies them as seen in everyday life and sporting activities. When training for power, utilize light to moderate weights and complete 3 to 6 sets of 1 to 10 repetitions. A fast or explosive tempo that can be safely controlled is also used in power resistance training. Longer rest periods of 3-5 minutes are recommended. Examples of power exercises include: squat jumps, tuck jumps, barbell cleans, medicine ball overhead throws and medicine ball chest passes.
Try: Tammy’s RevX HIIT on RevWell TV
Strengthened by Christ
In some ways, resistance training resembles our walk with Christ. When we’re new to moving our bodies in love and worship to our Creator, it may seem a little wonky, possibly off-balance, or maybe just a little awkward. As we continue to train (in all areas of our lives), we begin to improve our stability.
There are still things that will come against us, in fact, Jesus told us that in this world we will have trouble, but to take heart because He has overcome the world (John 16:33). We are His people who are made to endure hard things. We continue building endurance by prayer and spending time in His word. Consistently strengthening ourselves in Him, we can continue to run our race with endurance. He endured the cross and in Him, we have hope (Hebrews 12:2).
I am also reminded of the strength we have in Christ. When we are moving forward in faith, with the Holy Spirit, and operating in our gifts and talents, we are at our strongest. We grow strong; not because of who we are, but because of who He is in us. The same powerful Spirit of God that raised Jesus from the dead lives in you and me, and we get to live in that authority in our everyday lives.
In what areas of your life is God calling you to stabilize, endure, grow, strengthen, and embrace the power given by God?
Demetria Yanez is a Revelation Wellness Instructor from Platoon 20. Demetria and Adam have three daughters. Tamaira is 22, Kya is 20, and Lauryn is 19. Demetria is dedicated to motivate, encourage, and speak life to others, so that they may have the confidence and courage to show up well in the places God has called them.
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2 Responses
Wow! This was a really great article and I love that added workouts for each stage.
Thank you
You can find the workouts on RevWell TV! You can sign up and get access for free!