The FITT principle is a framework used to design exercise programs, which was developed by the American College of Sports Medicine (ACSM) in 1975. The acronym stands for Frequency, Intensity, Time, and Type and is used to prescribe and adjust exercise variables. Since then, the guideline is updated every four
Unlike other types of strength training, functional strength training currently has no common definition. Some personal trainers subscribe to functional strength training as an approach based on the SAID principle (Specific Adaptation to Imposed Demands), which states that muscles adapt to specific tasks we require from them. Others define it
Although the terms are often used interchangeably, strength and hypertrophy are different things. Strength refers to your ability to generate force. Hypertrophy simply describes an increase in muscle size. The two concepts should be thought of as distinct but related; an increase in muscle strength can lead to an increase
Knowing how and when to program different types of muscle contraction is like having a cheat code for reaching your fitness goals. If everyone in the gym knew how to program to reach their goals, the diet and fitness industry would not be the multimillion-dollar juggernaut that it is. Think
Strength training is not limited to a single type. For example, if you want to increase your maximum strength for powerlifting or just want to see how much you can lift, you might go for heavy, low-repetition and high-set exercises. However, if you’re looking to improve muscular endurance for long-distance
The American College of Sports Medicine (ACSM) recommends that if you are training for maximum strength and power, you should rest between 3 to 5 minutes between sets. For muscle growth, rest between 1 to 2 minutes. But sometimes, that might not be enough. Research shows that resting longer than
The number of sets and reps you do in a weight training exercise should depend on your fitness goals, such as getting stronger, more endurance, or more muscle mass. There’s no one-size-fits-all number for everyone, but research finds an optimal range that you can do to maximize strength gains or
Hot stones are added to a massage as an enhancement. The therapist holds a stone in their hand and applies it in gliding motions, inducing relaxation. It’s often used to soothe sore muscles and joints. This is a form of thermotherapy, the practice of using heat or cold in a
Resistance bands are often used in fitness and rehab settings to improve strength, motor control, flexibility, and body awareness. They are made of a strong type of latex, rubber, or fabric that can be stretched and pulled in various directions. While rubber and latex are commonly used because they’re lightweight,
Knowing how to use resistance bands to train pull-ups is like having a cheat code. The elasticity of the band provides just the right assistance to allow you to lift your body weight and build strength. Training this way can bridge the gap between those clunky pull-up assist machines and
Resistance bands come in many colors, materials, thicknesses, and shapes. Bands can be made of elastic fabric, flat latex, latex tubing with a handle, or the long, thick loops used to assist with difficult exercises in CrossFit. While bands can be useful for building strength, they are also portable and
Resistance band bars are a type of resistance bands that blend the benefits of elastic training with the firm grip of a barbell. They provide support and stability in the range of motion that sometimes engages more muscles than free weights. You can use them for exercises that are hard