---
id:"kb-2026-00375"
title:"Strength Training"
schema_type:"TechArticle"
category:"health"
language:"en"
confidence:"high"
last_verified:"2026-05-22"
generation_method:"ai_assisted"
ai_models:["claude-opus"]
derived_from_human_seed:true
primary_sources:
  - title:"Starting Strength (3rd Ed, Mark Rippetoe)"
    type:"book"
    year:2011
    url:"https://aasgaardco.com/store/books-posters-dvd/starting-strength-basic-barbell-training/"
    institution:"The Aasgaard Company"
secondary_sources:
  - title: "MDN Web Docs — HTTP"
    type: "documentation"
    year: 2026
    url: "https://developer.mozilla.org/en-US/docs/Web/HTTP"
    institution: "Mozilla"
completeness: 0.88
ai_citations:
  last_citation_check:"2026-05-22"
---

## TL;DR

Strength training (resistance training) builds muscle strength and mass through progressive overload — gradually increasing resistance. ACSM recommends 2+ sessions/week for all major muscle groups. Benefits: increased bone density, metabolic rate, functional independence with aging, injury prevention.

## Core Explanation

Compound exercises (multi-joint): squat, deadlift, bench press, overhead press, pull-up — most efficient. Rep ranges: strength (1-5 reps, heavy), hypertrophy (6-12, moderate), endurance (15+, light). Progressive overload: add weight, reps, sets, or decrease rest. DOMS (delayed onset muscle soreness): normal after new/unaccustomed exercise, peaks 24-72h. Protein: 1.6-2.2 g/kg bodyweight daily for muscle gain.

## Further Reading

- [Starting Strength (3rd Ed, Mark Rippetoe)](https://aasgaardco.com/store/books-posters-dvd/starting-strength-basic-barbell-training/)