Regular Training on Smart Strength Machines: Insights About a Well-Tried EGYM Method
We all know it, but what is really behind classical or regular strength training? Just like endurance training, strength training has many positive effects on our health and wellness. Not only do we build muscle, but we also contribute to the prevention of chronic diseases such as diabetes.
About 10 Min
Regular Training in Individual Mode
What Is Classical, Regular Strength Training?
To understand what strength training exactly is, we must first define the term strength. In sports, we generally understand "strength" as the "ability of the nerve-muscle system to overcome, maintain or counteract external forces and resistance through muscle activity." (HARTMANN/TÜNNEMANN 1988 in: STEMPER 2006, p. 79.)
In muscle activity or muscle work, a distinction is generally made between three types of work: isometric, concentric, and eccentric. While the length of the tense muscle does not change in isometric holding work, the muscle shortens in the concentric phase of lifting. The latter is also what we classically think of as strength training. The classic pull-up (pulling up: concentric; holding: isometric, lowering: eccentric) is an exercise in which all three modes of work are used.
The Different Dimensions of Strength
General strength capacity has different dimensions and is generally divided into maximum strength, speed strength, and strength endurance. Speed strength, in turn, is further subdivided into explosive strength and reactive strength. Our EGYM Smart Strength machines offer different training methods (Regular, Negative, etc.) and programmes (Athletic, Body Toning, Metabolic Fit, etc.) to train different strength abilities. Likewise, depending on the organisational form (station workouts in EGYM Open Mode or circuit workouts in EGYM Circuit Mode), the focus can be placed more on strength endurance or muscle building.
Regular Strength Training on EGYM Smart Strength Machines
Not all strength training is the same. Whether we work out on strength machines, in the free weight area with weights, or our body weight, at what intensity we do it, and at what intervals - the effects of strength training are as individual as the workout itself. Depending on the strength ability, there are different training methods to work it out.
Strength training on the EGYM Smart Strength machines offers many advantages because depending on the training goal, different training programmes can be run through, which in turn include different training methods.
With the regular training method on EGYM Smart Strength, your members work out the way they know it from classic strength machines. The intensity (weight) and the speed of movement are the same in the concentric and eccentric phases. In Workout Mode Individual, your members can freely design their workout and train according to their own load specifications.
Regardless of whether the training goal is to build muscle, improve strength endurance or increase maximum strength, the individual exercises’ load standards differ depending on which training goal your members are pursuing.
Below we have listed the load standards of classic strength training methods in the fitness and health sector, which can serve as a guide for your members:
Strength training to increase muscle mass
- Stimulus intensity (load in % of one-repetition maximum): 65-85% of 1RM
- Repetitions per set: 8-12
- Rest time per set (minutes): 2-3
- Sets per muscle group per workout: (3) 5-6
- Movement speed: Slow to brisk (2 sec. concentric / 2 sec. eccentric)
Strength training to develop maximum strength
- Stimulus intensity (load in % of single repetition maximum): 85-100 % of the 1RM
- Repetitions per set: 1-3
- Rest time per set (minutes): > 6
- Sets per muscle group per workout: 3-6
- Movement speed: explosive
Strength training to develop strength endurance (intensive)
- Stimulus intensity (load in % of one-repetition maximum): 40-65 % of the 1RM
- Repetitions per set: Approx. 20-30
- Rest time per set (minutes): < 2
- Sets per muscle group per workout: 3-5
* Depending on the literature source, other load normatives with different or similar parameters are given. (SOURCE: IST Study Institute)
Good to know:
Every EGYM strength machine offers the possibility to perform a strength test. This allows you to determine the exact maximum strength (1RM) for each muscle group, which in turn helps your members set the correct stimulus intensity based on their training goals.
In the Open Mode of EYGM Smart Strength, experienced members have maximum freedom and can perform different workout routines according to their training goals, whether split or pyramid training.
What Are the Goals of Strength Training?
Strength training in the form of functional strengthening and stabilisation exercises plays a vital role in fitness and health sports. And stabilisation exercises plays an important role in the prevention of postural deformities.
The goals may differ in detail depending on age, gender, or training condition but can be divided into the following areas:
- Preventive goals to prevent osteoporosis, arthrosis, and muscular imbalances.
- Rehabilitative goals to shorten the regeneration time after injuries or operations on the musculoskeletal system.
- Performance enhancement: strength is a necessary criterion in many sports in order to be able to achieve best performances
- Body shaping: toning, reduction of body weight and fat percentage
What Are the Effects of Classical Strength Training?
Every biological system reacts to a recurring but variable load stimulus with an increase in performance. This response to training stimuli can also be observed in strength training and is accompanied by an increase in the performance of all structures involved (muscles, tendons, ligaments).
Strength training thus brings about a number of positive adaptations in the body.
The musculoskeletal system consisting of tendons, ligaments, muscles, and bones, for example, becomes stronger, more functional, and more resistant. The central nervous system, cardiovascular system, endocrine system, and metabolism will also improve. In addition, weight training has a positive effect on well-being and physical appearance.
General Effects of Classical Strength Training:
- Muscle mass is built up for general body strengthening.
- The body learns to recruit as many muscle fibers as possible at the same time, which leads to an increase in strength.
- Calorie consumption increases as the body's muscle mass increase the metabolic rate.
- The reduction of fatty tissue is supported because strength training increases the release of growth hormones such as testosterone.
- Bones, joints, cartilage structures, and tendons also show signs of adaptation to strength training. For example, bone strength and stability, the strength of tendons, and that of ligaments and joint capsules increase. The cartilage tissue also undergoes adaptations.
- Coordination and body control increase.
- Controlled sequences of movements during strength training also prepare the body for stresses in everyday life (carrying heavy loads, standing up from a squatting position, or bending down).
- Strength training can reduce the risk of chronic back pain, diabetes, osteoporosis, and many other diseases. It also prevents injuries.
Those who neglect strength training must expect this to lead to imbalances, premature joint wear, or increased susceptibility to injury. So if you do strength training regularly, you help to make movement sequences and muscle development more efficient. Everyone should, therefore, consciously choose strength training to stabilize the entire body and prevent pain.