If you want to know what muscle strength is, you’ve come to the right place. It is often confused with the concept of muscular endurance or muscle power, when in fact they are different concepts. However, they have many similarities between them and are components of a physical state that are necessary to be able to enjoy a good physical shape. Keep in mind that applying muscle strength is essential to maintain control over resistance when moving, both components being responsible for the contraction of particular muscle sets.
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 pull, push or lift a weight in a single movement. This force can be measured according to the amount of weight that is lifted. However, it is usual to differentiate between the strength of the upper body and the lower body train, measuring each of them independently. In the case of upper body strength is measured by bench lifting or similar, while the lower can be measured by deadlift or leg push-ups. In order to carry out the measurement of relative strength, the ratio between the individual’s body weight and the weight he has pushed, pulled or lifted must be taken into account. In this way, in the event that two people lift the same weight, the one with a lower body weight will be the one with the greatest relative strength.
What is muscular endurance?
Once you know what muscle 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 commonly used synonymously, muscular endurance is the ability of 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 such physical effort. Muscular endurance is usually measured by the number of repetitions that can be done in an exercise.
Some examples of muscular endurance are squats, push-ups or barbell pull-ups.
How to train muscle strength and endurance
Those people who seek to increase their level of muscle strength usually bet on the performance of exercises in which progressive resistance is sought, thus relating both strength and muscular endurance. In the sessions that are performed of muscular strength it is frequent that you exercise trying to support more weight at the cost of doing a lower number of repetitions. For this reason, it is advisable to carry out 3-4 exercises of each muscle set, divided into 3-4 sets of 6-8 repetitions per group. In this type of training, the recovery time between sets and exercises is essential. If not, you could return to training without enough strength. When it comes to muscular endurance, 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 sets would be shorter.
Thanks to the training of muscle strength and endurance, the body manages to hypertrophy 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 for improving 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 glutes, quadriceps, core and hamstrings. A good exercise for the work of the lower train. Press bench and pull-ups: They are two good options to work the upper train. They serve to enhance the triceps, shoulders and pectoral. Deadlift lifting: They are perfect for the work of the force at a global level. The femoral muscles and back are worked. Also, the buttocks, 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 muscle resistance training exercises. In this way you will get to enjoy a better workout.