Filed under: Muscle building
Another basic component of Physical Fitness (PFT) and Physical Readiness Tests (PRT) training involves muscular strength and endurance, but as with aerobic conditioning, you need to develop it over time, not just before your fitness tests. Whether you’re training or in the field, and even when you’re not thinking about it—such as moving ammunition boxes into a transport—your muscular strength and endurance are essential components of your overall fitness.
But training to improve muscular strength is not the same as training for muscular endurance. Muscular strength is the amount of force that a muscle can produce with a single maximum effort. Muscular endurance is the ability to sustain a muscle contraction over a period of time, or to repeatedly contract a muscle over a period of time.
Learn how to use the FITT principle to develop a muscular fitness routine that will build both strength and endurance to prepare for PFT/PRT and beyond. Read more...
If you’re trying to increase your muscle mass, whether you’re just starting a program or recovering from an injury, lifting lighter weights (with more repetitions) can be a useful way to minimize the risks associated with heavy weightlifting while still building muscle.
Lifting heavy weights can be risky, especially if you’re using improper form, don’t have a spotter, or try to lift weights during recovery from an injury. However, research suggests that lifting about 30% of your 1RM (one-rep-max) to fatigue has effects on muscle growth similar to lifting 70–80% of your 1RM. When your muscles are tired, they still use the same amount of energy, despite the weight, causing them to replenish protein loss in similar ways, resulting in muscle growth. It isn’t that lifting heavy weights is necessarily bad, but lifting lighter weights may be good for maintaining muscle mass and growth in certain cases, such as when your risk of injury may be greater than usual.
Tribulus terrestris is used as an ingredient in some dietary supplement products marketed as testosterone “boosters” and/or to enhance muscle strength. What is it and does it work? Read this OPSS FAQ about Tribulus terrestris to find out. Also, be sure to check the OPSS section often, as we add answers to other questions about ingredients in performance-enhancing and bodybuilding supplements. OPSS can help you learn how to choose supplements safely.
If you have a question about a particular dietary supplement ingredient or product, and you can’t find the answer on our website, please use our “Ask the Expert” button located on the OPSS home page.
Strength training is an important aspect of military fitness and resilience. Building muscle through strength and endurance training can increase bone density, improve balance and stability, and reduce your risk for injury. There are several training options for getting strong: free weights, machine weights, body-weight exercises, and/or circuit training are all effective strategies for building muscle. For more details, read HPRC’s Performance Strategies for Muscular Strength. If you have never done a resistance-training program, learn the proper form first by working out with a professional instructor, which will keep you injury-free and help you choose a program you can stick with. Training for the PFT/PRT? Read more about building muscular strength and endurance for optimal test results.