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Strength Training - Why should you do it?
It is arguable that absolute strength training is the only method of training that carries over to every sport/discipline with the possible exception of extreme endurance training. If we are training for size it only makes sense to suggest that e.g someone who performs a flat bench press for 100kg for 10 reps will have a better developed chest than someone who can only perform 80kg for 10 reps.
Even in the case of training for plyometrics - absolute strength must be there in order for a better power output to be achieved, for power is strength+speed, in essence it is better to train for strength first before focusing on speed.
It is in my own opinion and the opinion of many others therefore that if you are new to weightlifting and are unsure where to get started that a basic strength routine will be best for you until you have developed a solid foundation to be worth carrying over to other sports or goals.
In general training consensus it is assumed that strength training is low volume, high weight training that is usually put around a 1-5 rep range. While there are more strength focused athletes training in this rep range than others - this is not the only way to gain strength. It can be an intimidating task for novice trainees to have to lift challenging weights immediately without a spotter around incase things don't go so smoothly - and since most of the time when people start training it is on their own I feel this is an important issue to address.
I would actually recommend someone who is totally new to any form of training to train in a higher rep range, I feel an unconditioned trainee should become accustomed to training with higher volume, then should they decide to advance their training into hypertrophy routines they won't be immediately shocked with a world of soreness and won't have much trouble adapting to new routine that's still in high volume - and if they decide to focus further on strength they will find it easier to become accustomed to a lower volume routine, maybe even find it relatively easy at first (which is a good thing).
The only golden rule that we should stick to with strength training is progressive overload. As long as there is always some form of progressive overload where the workout weight or the total reps is increased throughout your programme efficiently (most beginners can increase weight every workout) then you are training for strength. This means that a set rep range does not matter, going from 80kg for 10 reps to 100kg for 10 reps on a lift is still an increase in strength so if you enjoy doing high rep training then feel free to stick to it.
There are obviously routines that are more suited to an individual based upon their lifting experience and whatever level of strength they're currently at. So here I've put links to Routines I think are suitable for Novice and Intermediate athletes.
How do you know what level you're at? there are various formulas out there for calculating someones strength to weight ratio. I personally use the strength standards table on EXRX.net because it already lays out the formulas on a table. As you will see the weights are increased for heavier individuals as more muscular/higher bodyfat trainees can usually shift more weight - although it should still be taken with a pinch of salt as tall people (6ft+) will naturally weigh more than shorter people.
Bare in mind these formulas are obviously more easily achieved if you are lower bodyfat, so if you're someone who is on the higher bodyfat side of life then this table will not be best accurate for you. I suggest if you're an overweight trainee just getting into things and want to start strength training that the high volume novice routine in conjunction with a diet aimed towards fat loss and additional cardio will be the best way for you to start.
If you're just too damn curious and can't decide where you fit in then feel free to send me a message on facebook with your height, body fat and your bench/squat/deadlift and I'll tell you what I think.
