Put simply, strength is defined as a measure of the maximum force your muscles are able to apply to objects. Our muscles are amazing and complex, and they will adapt to exercise differently based on what you do with them. This is the basis behind the different types of training – depending on our specific intentions, we can work on our muscles to make them better in one of these aspects:

Strength   the force that can be applied to an object
Endurance   the ability to maintain muscular work for extended periods of time
Speed   the quickness of muscular contractions
Power   a combination of strength and speed (force per time)

Strength primarily comes from type II muscle fibers, which are indeed the muscle fibers that grow in size (hypertrophy) more than type I fibers (which primarily confer endurance).

If we improve the strength of our muscles, we increase the force we can apply to objects. That means we can lift heavier weights in the gym… but also heavier suitcases or backpacks when travelling, heavier furniture when moving, heavier kids when they start growing like trees, or a vending machine that falls on us when we ignored the warnings. But that’s not all! (Don't worry this isn't an infomercial) Without going into detail on each point, here are some of the proven (researched) benefits of strength training:

A common misconception for people interested in general fitness but not bodybuilding specifically, is that through lifting heavy you will wake up one day and be the hulk by accident. The bottom line is that no one will look like Arnold Shwarzenegger by accident. Professional bodybuilders follow very intense training and diet regimens, and are in most cases genetically oriented toward being able to build big muscles. It is theorized that our bodies have an inherent, genetically-determined limit for the size of our muscles. If we don’t push ourselves way, way beyond these limits (often requiring the addition of anabolic steroids), (un)fortunately we are unlikely to transform into muscular gorillas overnight.

In fact, strength training is most likely to lead to improvements in muscular density. It will not create puffed-up muscles as effectively as hypertrophy (size) – focused workouts, but will certainly help in forming a strong, toned, and balanced physique. Strength-based workouts are an integral part of balanced training programs - that is, as long as they are done safely! ...which brings us to

The answer is a resounding NO! However, when training with heavy weights it is absolutely essential to learn, use, and adhere strictly to perfect form for every exercise. While this is true for all types of exercises, it is especially important when dealing with heavy weights. Please ask a personal trainer to walk you through exercises, study them on fitness channels on youtube, and it is a great idea to have a training partner or knowledgeable spotter!

So, why shouldn’t you be afraid of strength training? Follow these guidelines, and you will begin to reap the benefits that accompany the simultaneous strengthening of your muscles, ligaments, tendons, bones, and mind-muscle connection!