The 7 Different Types Of Strength

Strength is an important aspect of physical fitness that can be developed in a variety of ways. While traditional weightlifting and resistance training may come to mind when thinking of strength, there are actually seven distinct types of strength that can be developed through different training modalities. In this blog post, we will explore the seven different types of strength, including agile strength, strength endurance, explosive strength, maximum strength, relative strength, speed strength, and starting strength.

Agile Strength

Agile strength is the ability to move quickly and easily while maintaining control and balance. This type of strength is important for activities that require rapid changes in direction and quick movements, such as basketball, soccer, and martial arts. To develop agile strength, training programs typically involve exercises that improve balance, coordination, and agility, such as agility ladders, cone drills, and plyometrics.

Strength Endurance

Strength endurance, also known as muscular endurance, is the ability to sustain a submaximal force over an extended period of time. This type of strength is important for activities that require prolonged, repetitive movements, such as distance running, cycling, and rowing. To develop strength endurance, training programs typically involve high-repetition, low-weight exercises, with a focus on exercises such as the push-up, pull-up, and squat. Rest periods are typically shorter to promote muscular endurance and improve cardiovascular fitness.

Explosive Strength

Explosive strength is the ability to generate force quickly. This type of strength is important for activities that require quick, explosive movements, such as sprinting, jumping, and throwing. Explosive strength is also important for activities that require a combination of strength and speed, such as martial arts and team sports. To develop explosive strength, training programs typically involve high-intensity exercises such as plyometrics, Olympic lifts, and sprints. Rest periods are typically shorter to allow for adequate recovery between sets.

Maximum Strength

Maximum strength is the ability to produce force against a maximal load for one repetition. This type of strength is typically associated with powerlifting and Olympic weightlifting, where athletes aim to lift as much weight as possible for a single repetition. Maximum strength is important for activities that require the ability to generate maximal force, such as powerlifting, strongman competitions, and activities that require lifting heavy objects. To develop maximum strength, training programs typically involve low repetitions with heavy weights, with a focus on exercises such as the squat, deadlift, and bench press. Rest periods are typically longer to allow for adequate recovery between sets.

Relative Strength

Relative strength is the ability to produce maximal force relative to body weight. This type of strength is important for activities that require a high strength-to-weight ratio, such as gymnastics, calisthenics, and combat sports. Relative strength can also be important for general health and longevity, as it can reduce the risk of injury and improve overall physical function. To develop relative strength, training programs typically involve bodyweight exercises such as push-ups, pull-ups, and dips, as well as exercises with added resistance that allow for a high strength-to-weight ratio, such as weighted chin-ups and dips.

Speed Strength

Speed strength is the ability to produce force at high speeds. This type of strength is important for activities that require quick, explosive movements, such as sprinting, jumping, and throwing. Speed strength can also be important for athletes who need to move quickly in a particular sport or event, such as track and field or football. To develop speed strength, training programs typically involve exercises that emphasize the speed of the movement, such as power cleans and snatches, as well as sprinting drills.

Starting Strength

Starting strength is the ability to produce maximal force from a static position, such as starting a deadlift or squat. It is also referred to as static strength or isometric strength. Developing starting strength involves training with maximal resistance for short durations. Exercises such as the isometric squat, where the lifter holds a squat position with maximal resistance, can help to develop starting strength.

In conclusion, strength training is not a one-dimensional practice. The 7 different types of strength offer a more comprehensive view of the various abilities that can be developed through strength training. Each type of strength is important for specific activities or goals, and it's essential to incorporate a variety of training methods to achieve a well-rounded strength and fitness level. A well-designed strength training program that takes into account these different types of strength can lead to improved athletic performance, injury prevention, and overall health and fitness.