Muscular Strength and Endurance
There are many types of strength that an individual may need in order to improve performance and/or function. In order to understand the benefits of exercise, we must first define and describe the different types of strength.
The maximum amount of force an individual can produce in a one repetition maximum lift (one rep max or 1RM), irrespective of body weight and time of force development. This type of strength is particularly important for shot putters and football linemen where bodyweight has a high correlation to an increase in sports performance.
The maximum force that muscles can generate in relation to one’s body weight. This type of strength is important for individuals who have to move their entire body weight, such as a gymnast. This type of strength is also important for individuals who want to get stronger, but don’t necessarily want to gain mass, as well as an important strength stage to fulfill prior to mass-building.
Strength Endurance (muscular endurance)
The ability to sustain muscular contractions for a long duration of time. This type of strength is important for mid-level endurance events such as cycling or rowing.
The physics definition of power is Force x Distance ∕ Time. In other words, power measures how quickly work is performed (Work = Force x Distance). The different ways to increase power are to increase the Force (ex: weight), increase the Resisted Distance (ex: up if force is due to gravity) or to decrease the Time (ex: move faster). The factor most influential in increasing power is decreasing the time to perform a movement or exercise.