GlossaryTraining · Goals
Strength training
Resistance work to improve muscle mass, strength, and bone health.
Definition and context
Resistance work to improve muscle mass, strength, and bone health. This definition summarizes the main objective of the concept so that any reader can quickly identify how to apply it.
Uses external loads or bodyweight with progression in volume or intensity. Improves body composition, insulin sensitivity, and functionality.
Why is it relevant?
Protects lean mass during a deficit, increases performance, and reduces the risk of injury and sarcopenia.
Applied example
How to apply it in Almendra
- Create base routines in Almendra and adjust sets/reps based on feedback.
- Send technique videos and form checkpoints.
- Record loads and RPE to guide progression.
Key recommendations
- Prioritize compound movements and solid technique.
- Progress gradually in load or repetitions.
- Include adequate rest between sets.
- Adjust volume if there is fatigue or poor sleep.
- Combine with sufficient protein and recovery.
Frequently asked questions
How many repetitions are best?
Moderate ranges (6-12) are versatile; combine with low ranges for strength and high ranges for muscular endurance.
Can I build muscle in a deficit?
Possible in beginners or with good stimulus and protein; more difficult in advanced lifters.
Related terms
Next step
Boost your nutrition practice with Almendra →
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