How to train strength without growing muscles?

How to train strength without growing muscles is a question that our female friends are more concerned about. Training strength is good for our body. What should we do if we want to make ourselves stronger but don’t want to build big muscles and don’t want to gain weight? We should focus on increasing resistance training. Let’s learn how to train strength without growing muscles.

Combine contrast training, plyometric training, and high-intensity training in the same training session. The physiological mechanism of this training method is post-activation potentiation (PAP). Basically, high-intensity training (~ < 5RM) is performed first, followed by a long rest period, usually 3-10 minutes. A similar plyometric movement pattern was then performed (5-10 reps). Research shows that plyometric exercises can improve or increase strength. A typical training example is to do a squat with weights behind your back, then lunge and jump up with your legs drawn.

Only when your weakest link is strengthened, can you be truly strengthened. The major muscle groups that are traditionally trained are called your prime movers (e.g. pectoralis major, lats dorsi, quadriceps, deltoids, hamstrings, etc.). Typically, your weakest links are in the muscles behind your back (e.g. rotator cuff, middle and lower serratus anterior, gluteus medius, abdominals, etc.). Working these muscles will reduce the likelihood of developing muscle imbalances and lower your risk of injury. The more of these muscles you gain, the more you can increase the power of your prime mover.

Combine contrast training, plyometric training, and high-intensity training in the same training session. The physiological mechanism of this training method is post-activation potentiation (PAP). Basically, high-intensity training (~ < 5RM) is performed first, followed by a long rest period, usually 3-10 minutes. A similar plyometric movement pattern was then performed (5-10 reps). Research shows that plyometric exercises can improve or increase strength. A typical training example is to do a squat with weights behind your back, then lunge and jump up with your legs drawn.

Regular strength training is very beneficial to our body. It can enhance the elasticity of our muscles, improve our own immunity, promote metabolism, and effectively delay the overall aging symptoms. Here I would like to remind everyone that before strength training, you should do sufficient warm-up exercises to avoid ligament sprains.