How much resistance training needs to be included in a training program to be effective?
A recent systematic review asked this question. The authors concluded that there is a clear dose-response effect regarding strength training and its injury prevention effect. This means that the greater the volume and intensity of strength training undertaken the greater the injury preventative effects were experienced. This was observed for both acute and overuse injuries across all types of sports (Lauersen et al 2018).
Written by Michael Bushell, Physiotherapist
Also, the types of strength exercises performed did not have a significant influence on those preventative effects. Finally, the bonus is that there were modest increases in sports performance observed amongst subjects who participated in regular strength training. Therefore, a full-body resistance training regime is recommended to help lower this risk of injury in any athlete and improve your sports performance regardless of skill level and activity type. This may equate to 2-3 short sessions a week containing 4-6 exercises. This is really nothing considering how much time we spend training and playing, especially when the benefits of hopefully avoiding injury in the future is considered.
Your physiotherapist can specifically design a strength training program suitable for your fitness and sporting goals. So start getting strong because you can’t go wrong!
Strength training is a broad term referring to any exercise that uses some form of resistance to strengthen and build muscle. You create that resistance and put your muscles to work by using hand-held weights, weight machines, resistance bands, resistance balls, and even your own body. Grab your protein shake and your shaker bottle for a worthy post-workout snack!
Examples of strength exercises
- Lifting weights.
- Using resistance bands.
- Bodyweight exercises for resistance training, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall.
- Using weight machines at a gym.
Benefits of strength training
Written by Michael Bushell, Physiotherapist, In Touch Physiotherapy, Singapore