Muscle strength training is a form of exercise primarily aimed at increasing muscle power, improving muscular endurance, and enhancing overall body function. Through systematic practice using weights or resistance devices, it promotes muscle fiber growth, strengthens bone density, and improves metabolic functions. This therapy is commonly applied in rehabilitation medicine, injury prevention in sports, and chronic disease management. Its core principle involves stimulating moderate muscle damage to trigger repair mechanisms, thereby thickening muscle fibers and enhancing neuromuscular coordination.
Muscle strength training can be divided into two main types: "maximal strength training" and "muscular endurance training." The former involves heavier loads with fewer repetitions (e.g., squats and deadlifts), primarily stimulating fast-twitch muscle fibers; the latter involves moderate to low loads with higher repetitions (e.g., dumbbell curls), aiming to enhance the endurance of slow-twitch fibers. Its physiological mechanisms include:
Suitable for the following medical conditions:
The basic principle is 2-4 sessions per week, each lasting 60-90 minutes, with alternating muscle groups. Load intensity is recommended at 60-80% of 1-RM (one-repetition maximum). Beginners can start with bodyweight exercises. Advanced training may include:
Main therapeutic effects include:
Clinical studies show that six months of continuous training can reduce fall risk by 40% and significantly improve pain scores in patients with chronic back pain. Additionally, its effect on enhancing insulin sensitivity has been confirmed by multiple studies, making it suitable as a non-pharmacological treatment for prediabetic patients.
Main potential risks include:
Special Attention: Incorrect posture may lead to disc herniation; it is recommended to perform exercises under the guidance of a professional coach. Hypertensive patients should avoid the Valsalva maneuver during training to reduce cardiovascular risks.
Contraindications include:
Special populations should adjust their programs:
Interactions with medication include:
Recommended integrated physical therapy approaches:
According to Cochrane reviews, muscle strength training can increase bone mineral density by 2.3% within 6 months (95% CI 1.8-2.8%). For type 2 diabetes patients, a 12-week program can reduce HbA1c by an average of 0.6%. The World Health Organization recommends that people over 65 perform resistance training at least twice weekly.
Clinical trials confirm that programs combining core training can reduce medication needs in chronic lower back pain patients by 40%. Exercise physiology research indicates that progressive overload training can increase lean body mass by 2.5-4 kg and improve lipid profiles (LDL/HDL ratio decreases by 15-20%).
If traditional muscle strength training is not feasible, the following alternatives can be considered:
Supplementary alternatives include:
These alternatives should be tailored to the patient's physical condition. For example, those with poor cardiopulmonary function may prioritize water training, while arthritis patients may prefer low-impact resistance band systems.
It is recommended to undergo a professional coach's movement assessment before starting strength training to confirm joint flexibility and muscle balance. Warm-up exercises of at least 10 minutes, including dynamic stretching and light aerobic activity, are advised to increase muscle temperature and reduce injury risk. Patients with chronic illnesses should consult a doctor beforehand and adjust training intensity accordingly.
Should I stop training if I experience muscle soreness after strength training?Minor muscle soreness (DOMS) is normal and usually subsides within 24-72 hours after training. There is no need to stop training. However, if pain is accompanied by swelling, severe pain, or joint discomfort, training should be immediately halted and evaluated by a professional to rule out muscle strains or ligament injuries.
How can diet be combined to enhance the effects of strength training?Consuming high-quality protein (e.g., yogurt, chicken breast) and complex carbohydrates (e.g., oats, whole grains) within 30 minutes post-exercise can promote muscle repair and growth. The daily protein intake should be 1.2-2 grams per kilogram of body weight, along with adequate vitamin D and calcium intake to support bone and muscle health.
How should strength training be scheduled relative to cardiovascular training?It is recommended to perform strength and cardiovascular training separately to avoid excessive fatigue from high-intensity combined workouts. If performed on the same day, do strength training first, then rest for 30 minutes before aerobic exercise. It is advisable to alternate training different muscle groups on different days and ensure at least one full rest day per week for recovery.
What are the risks and precautions for elderly individuals performing strength training?Older adults should choose low-impact exercises (e.g., resistance bands, free weights) and start with low intensity to adapt gradually. Training 2-3 times per week focusing on muscular endurance rather than maximum strength is recommended. Monitoring blood pressure during exercise is important, and those with heart disease or osteoporosis should consult a doctor to adjust movements accordingly.
%201.svg)
Copyright © 2025 MedFrontiers. All Rights Reserved.
