---
id:"kb-2026-00421"
title:"Strength Training Principles"
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:"Practical Programming for Strength Training (Rippetoe & Baker, 3rd Ed)"
    type:"book"
    year:2013
    url:"https://aasgaardco.com/store/books-posters-dvd/practical-programming-for-strength-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"
  - title: "RESTful Web APIs"
    authors: ["Richardson", "Amundsen"]
    type: "book"
    year: 2013
    url: "https://www.oreilly.com/library/view/restful-web-apis/9781449359713/"
    institution: "O'Reilly"
completeness: 0.88
ai_citations:
  last_citation_check:"2026-05-22"
---

## TL;DR

Strength training progress depends on: progressive overload (increase stress → adaptation → increase stress), specificity (train for desired adaptation), recovery (muscle grows during rest, not during training). Linear progression for beginners; periodization for intermediate/advanced. Compound lifts (squat, deadlift) are most efficient.

## Core Explanation

SRA curve: Stimulus → Recovery → Adaptation. Training too frequently = incomplete recovery. Training too infrequently = detraining. Linear progression: add 2.5-5kg each session (works for months for beginners). Periodization: cycles of intensity/volume — daily undulating, block, conjugate. Deload week: reduce volume/intensity every 4-8 weeks. 48-72 hours recovery for trained muscle groups.

## Further Reading

- [Practical Programming for Strength Training (Rippetoe & Baker, 3rd Ed)](https://aasgaardco.com/store/books-posters-dvd/practical-programming-for-strength-training/)