In order to build strength, the majority of personal trainers and strength coaches alternate low repetition, heavy resistance with modest resistance, slightly higher repetition training to overload fast-twitch or anaerobic muscle fibers. Some train to complete muscle failure and others limit aerobic cardiovascular training all in the name of "strength".
Technically, strength is defined as the amount of weight that can be lifted one time. Endurance is defined as the amount of weight that can be lifted repeatedly. Muscular endurance enhances the ability of the slow-twitch aerobic muscle fibers to fire. The two components of fitness work together on a continuum where strength gains are predominantly made in the 2-6 repetition range and endurance is the focus of programs with 14 or more repetitions. However, strength is also improved indirectly during programs consisting of greater repetitions. It is important to remember that the human body is composed of both types of fibers and that we need to train both to capacity. Bodybuilders and elite athletes have intense anaerobic strength training regimens that do not always translate well to the recreational lifter in need of improved total health.
So, what are the REAL options for the average Joe?
Ultimately, the majority of fitness participants hope to improve both strength AND endurance. Strength, from their perspective, means a leaner body, fewer aches, and less "help" needed to carry a package or open a pickle jar. Endurance, for the same group, means being slower to fatigue, staying more alert, and generally being less "out of breath". All these ideas are practical, applicable, valuable, and attainable. But how?
Most experts agree that building strength is a very complicated process. The client's personal fitness history, level of activity, current health, gender, age and predominant muscle fiber type all must be considered. Also, people need to acquire and improve strength in both their muscles and their bones. It is also important that we carefully assess the client's need as opposed to what they perceive. They may be saying "strength" while meaning "endurance". Does the 65 year old woman in our office really want to increase her squat or bench press max?
For the participant primarily in need of muscular endurance training, group fitness can provide a good option. BODYPUMP™ is a high repetition, low to moderate resistance workout that improves foundational strength, bone density, body composition, as well as muscular strength and endurance. This pre-choreographed barbell class addresses both major upper and lower body muscles in a scientifically set order of ten musical tracks lasting from 4 to 6 minutes each and consisting of approximately 90 repetitions per muscle group. Instructor focus is on form, education, and execution, not the amount of resistance on the bar. The barbells are adjustable and participants are encouraged to progressively overload their workouts focusing on the proper form and technique. In three, one-hour classes per week, the participant can improve their lean muscle mass, total well-being, and metabolism no matter who they are.
This class can sufficiently address functional strength and endurance without adding bulk. Adding bulk or muscular hypertrophy is greatest in programs consisting of 8 to 12 repetitions, which is greatly below what BODYPUMP™ offers. BODYPUMP™ also delivers a party atmosphere that many "groupies" find appealing and motivating. The music is outstanding and the choreography is designed specifically to fit the musical choices.
For the personal trainer, BODYPUMP™ can be an excellent place to send clients who need endurance training, but do not have the means to pay for multiple sessions each week. The BODYPUMP™ instructor has undergone an intense training and video assessment which helps guarantee safety and proper education of execution which is the same goal as a personal trainer. This class is also a great place to observe participants who may be in need of supplemental training for muscle imbalances, injury rehabilitation or athletic performance enhancements.
BODYPUMP™ can equalize the playing field for participants in that no matter what their fitness level, they will see gains in endurance and changes in their bodies. Once a participant has mastered a BODYPUMP™ class , they may be ready for additional strength training to complete their training regimen. Helping club members know the difference between strength and endurance will be crucial to converting group participants to clients. There is no need to "compete" with group fitness in this regard to participants.
In fact, BODYPUMP™ is a tremendous tool for the personal trainer as it is an excellent gateway class for participants to see and feel workout results quickly and in a non-threatening group environment. Personal training, then, becomes less intimidating. Also, encouraging participation in BODYPUMP™ allows trainers to focus on specific strength components in personalized sessions. Endurance needs are being addressed in class, most often as part of their membership and a balanced, complementary strength program can be easily designed for the client by the personal trainer.
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