Though strength training is incorporated in Martial Arts through resistance, such as push-ups, for the most part this section refers to the benefits of considering strength training as a supplementary activity to benefit not only our martial arts performance, but also our general quality of life.

Strength training is exercise that uses resistance, usually weights, to strengthen and condition the body, improving muscle tone and endurance."Strength training" is used here as a general term synonymous with the terms: "weightlifting" and "resistance training."

Learning to do strength-training exercises properly is very important and is not something that can be taught properly through words and pictures, but requires someone with experience to work with you hands on.

The guidelines and information provided in this section are valuable only in the context of getting a proper introduction to the equipment and techniques at your local facility.

Most gyms, fitness clubs, community centers and other strength training facilities provide orientations to the equipment and basic instruction on their use.

Benefits of Strength Training

· increases muscle size (if desired)
· increases muscle tone
· increases muscle strength
· increases muscular endurance
· increases tendon strength
· increases bone strength
· increases ligament strength
· increases physical performance
· increases appearance
· improvement in metabolic efficiency
· decreases risk of injury
· increases body awareness
· increases self-confidence

Exactly what you can expect from Strength training

Strength training beginners (both men and women) gain about three to five pounds of muscle and 25-45% more strength and endurance after 10-12 weeks of consistent weightlifting.

For example, a 170lb man who has 20% body fat - 34 pounds of fat weight and 136 pounds of lean body weight. By strength training he may replace 5lbs of fat with 5lbs of muscle, he still weighs 170lbs, but he is now 17% fat - with 29lbs of fat weight and 141lbs of lean body weight.

Though his body weight has stayed the same, strength, muscle tone, and metabolism have improved, giving him a firmer, fitter appearance.

How Strength Training reduces the risk of injury
Our muscles also function as shock absorbers and balancing agents throughout our body.

Conditioned muscles help lessen the repetitive landing force in weight bearing activities, this includes activities such as jogging or many of the training techniques used in martial arts. Lessening the landing force means lessening the risk of injury.

Well-balanced muscles also reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.

For example, jogging places more stress on the hamstrings and calves than it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries. If you train your quadriceps this muscle imbalance and the risk of injury can be reduced - this is why physicians often recommend quadriceps-strengthening exercises for people with knee problems.

To reduce the risk of unbalanced muscle development, make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (not necessarily on the same day).

Lower back pain problems are common and are muscular in nature and, therefore, preventable. Safe, effective strength-training programs work well not only for injury rehabilitation, but for injury prevention as well.

A sound strength-training program that includes all major muscle groups is the most effective way to decrease risk of injury.