# Strength Training
Confidence: high
Last verified: 2026-05-22
Generation: ai_assisted


## 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/)