Muscular strength

Goals

• Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
• Build muscleChallenge your muscles with regular resistance training and steady recovery to build strength over time.
• Improve fitnessBuild well-rounded fitness — stamina, strength and more — through regular, varied activity you can keep up.
• Healthy agingStay active, steady and independent as you get older with a sustainable mix of gentle cardio, strength and balance work.
• Sports for teenagersSports and activities that suit teenagers, from team games to individual pursuits.

Disciplines

• BreaststrokeBreaststroke uses a simultaneous, symmetric arm sweep and a whip-like frog kick, with a distinct glide between strokes — technical, rhythmic and the slowest of the four strokes.
• ButterflyButterfly is swum with a simultaneous over-water arm recovery and an undulating dolphin kick — the most physically demanding stroke, built on rhythm and core-driven body movement.
• Freestyle WrestlingAn Olympic wrestling style where wrestlers may attack the legs and use holds below the waist to take down and pin their opponent.
• Greco-Roman WrestlingAn Olympic wrestling style that forbids holds below the waist, so wrestlers rely on upper-body throws, clinches, and lifts to score and pin.
• PairsPairs is skated by two partners who combine unison elements with lifts, throw jumps, twist lifts, and death spirals that are unique to the discipline.

Movement patterns

• PullDrawing a load or your own body toward the torso — horizontal rows and vertical pull-ups — building the lats, mid-back and biceps and balancing the push.
• JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
• SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
• PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
• LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.

Sports science

• Force and powerThe difference between how much force the body can produce and how quickly it can produce it — the mechanics behind strength and explosiveness.
• Training adaptationThe process by which the body changes in response to repeated training — the underlying reason exercise makes you fitter, stronger or more skilful over time.
• SupercompensationA widely taught model of how the body, after a bout of training and enough recovery, can rebuild to a slightly higher level than before.
• Recovery and adaptationThe idea that the body adapts during recovery, not during the effort itself — which is why rest is treated as part of training rather than a break from it.
• Managing fatigue and loadThe educational idea of balancing how much training you do against how well you recover, so effort turns into progress rather than into excess fatigue.

People

• TeenagersHow sport can fit into a teenager’s life for fitness, friendship, confidence and healthy routines, with supervision.
• Busy professionalsHow time-efficient sport can fit a packed schedule to protect fitness, energy and stress relief.
• Returning to sportHow to ease back into sport after a break, rebuilding gradually and listening to your body.
• ParentsHow busy parents can fit sport around family life with flexible, home-friendly and time-efficient options.
• Shift workersHow sport can fit irregular hours and changing sleep — portable, flexible activity that adapts to a rota rather than a fixed timetable.

Lifestyle

• At the gymHow to make the most of a gym — strength machines, free weights, classes and cardio kit under one roof.
• 15 minutesShort, focused bursts of movement you can fit into a spare 15 minutes, with no long session required.
• 20 minutesTwenty minutes is enough for a solid, focused workout — a proper run, an interval session or a full-body circuit.
• 30 minutesA half-hour is enough for a proper, well-rounded session across many sports and workouts.
• 1 hourA full hour opens up almost any sport, from a proper game to a longer ride, run or gym session.

Structured courses and paths on the platform that cover this directly.

• Rugby courseTeaches Muscular strength in its “Train your body for it” stage.

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• Protein Intake CalculatorLinks to Muscular strength from its own related list.

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• Muscular strength vs PowerSide by side on the qualities that differ.

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• Why does training have to get harder to keep working?What is understood, and what is still open.

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