Strength is the capability to move the body under load and is conveyed as an ability to produce muscular force across a spectrum of movement speeds. Strength is a physical article compelled by the biological need to overcome the force of gravity acting on the body or on environmental entities with which the body acts with. It is straightforwardly measured using implements usually found in gyms (i.e., barbells) or laboratories (i.e., dynanometers force platforms, etc.). Strength can be further partitioned into muscular force produced with no body movement (i.e., isometric strength), muscular force produced at slow speeds (i.e., low-velocity strength), and muscular force produced at high speeds (i.e., high-velocity strength). The term for beginners frequently used in the weight-training fraternity is novice. A novice programme is based on the notion that the trainee can suitably perform the exercises included in said programme. A beginner’s ability is quite far away from their genetic potential. Even though the weights they will use are heftier than they have formerly used and will prompt adaptation, it is light enough that the time necessary to recover and super-compensate is within the confines of 24 to 48 hours. In an ideal world, a novice programme exploits this particular phenomena found only in novices, and will add a little more weight to the bar in every workout session.
Development is quite rapid for beginners if this simple concept is adhered to. That said, too much too soon can compromise the adaptation mechanisms and can lead to over-training. In a novice this is quite a rare occurrence, but it is better to err on the side of caution. With that in mind, training three times a week for strength for the novice has been proven to be very effective, allowing enough time in the gym to provide a stimulus for the neuro-muscular system, while allowing the adaptation to take place with sufficient recovery between sessions and on the weekend.
• Kilgore, Lon, and Michael Hartman. Fit. Iowa Park, Tex.: Killustrated Books, 2011.
• Verkhoshansky, Yuri Vitalievitch, and Mel Cunningham Siff. Supertraining. 6th ed. – Expanded ed. Rome, Italy: Verkhoshansky, 2009.