Once upon a time, only elite athletes would consider strength and conditioning training. But times have changed, and this form of exercise has become popular among amateurs and enthusiasts — at home, at the gym, and in group classes — because it not only enhances muscular strength but offers a comprehensive approach to overall physical performance, health and well-being.
Join us as we delve deeper into the world of strength and conditioning training, its benefits and why it should be a fundamental part of your fitness routine.
Strength and conditioning training vs. strength training
It’s a common misconception that strength and conditioning training is basically the same as conventional strength training. In reality, they address distinct aspects of the body and cater to different fitness goals.
Strength training is essentially about building muscle mass and power. It’s usually one component of a wider fitness regimen, focusing on improving muscle strength and tone through resistance training. This involves classic strength exercises like weightlifting and bodyweight training.
In contrast, strength and conditioning training is like a Swiss army knife in your fitness toolkit, offering a much more well-rounded approach. It targets various facets of physical fitness, including power, agility, speed, endurance and flexibility. More importantly, it’s about improving overall performance and ability, helping you run faster, jump higher, lift heavier and endure longer.
While strength and conditioning was originally designed to polish athletes’ performance, its versatility and wide-ranging benefits make it ideal for everyone from casual gym-goers to retirees seeking to maintain mobility and strength.
Key strength and conditioning exercises
Here are the most common exercises that make up a typical strength and conditioning workout:
- Gym equipment workouts: Exercises like leg presses, rope climbing and pull-ups utilise gym equipment to target different muscle groups, increasing overall strength. Leg presses target your quadriceps, hamstrings and glutes, contributing to a strong lower body. Rope climbing is a full-body workout, boosting upper body strength and enhancing grip strength. Pull-ups, a classic strength training exercise, primarily target your back muscles, promoting a strong and toned upper body.
- Bodyweight exercises: Exercises like push-ups, burpees and planks form the conditioning side of the training, improving stamina and muscle endurance. Push-ups are a compound exercise working for multiple muscle groups, enhancing upper body strength. Burpees, often termed the “king of exercises”, offer a full-body workout, skyrocketing your heart rate and improving cardiovascular fitness. Planks are a quintessential core-strengthening exercise, stabilising your entire core and improving posture.
These exercises offer a unique set of strength and conditioning benefits, making this type of training ideal for individuals with diverse fitness goals and capabilities.
The benefits of strength and conditioning
The main attraction to strength and conditioning training is the fact that it covers virtually every aspect of your fitness — from physical strength and endurance to mental health.
Fitness
Whether you’re a passionate runner, a tennis enthusiast or a dance aficionado, strength and conditioning training can enhance your performance by strengthening muscles, enhancing bone density and improving overall body composition. By incorporating specific strength and conditioning exercises, such as lifting weights like kettlebells and barbells, you can enhance your overall performance while maintaining mobility and agility.
Lifestyle
Beyond fitness, strength and conditioning can permeate your daily life, transforming your lifestyle for the better. Regular training offers a host of lifestyle benefits, including better posture, lower risk of injury during exercise, improved energy levels, a boosted metabolism and more robust overall health.
Mental Health
Physical exercise, including strength and conditioning training, can increase the release of serotonin, known for enhancing mood and reducing stress. Moreover, the sense of progress from consistent workouts can significantly boost your self-confidence and motivation.
Top tips for your strength and conditioning workouts
- Tailor your training: Strength and conditioning training is highly adaptable. That means you can modify workouts to suit your needs and limitations. Start with simpler exercises and gradually incorporate more challenging ones as your strength and endurance improve.
- Consider a personal trainer: When you work with a personal trainer, you can create a tailored program that targets your unique fitness goals. They’ll provide valuable insights into form, technique and progression, which will ensure you get the most out of your workouts and are far less likely to suffer setbacks like injuries.
- Join group classes: Group classes not only add variety to your workouts but also offer a supportive and motivating community of like-minded fitness enthusiasts.
- Complement your existing routine: Consider using strength and conditioning sessions as a supplement to your existing resistance and weight training routines. This can freshen up your schedule, introduce new challenges and ensure you continue to see improvements.