We all know the term, but what really drives classic strength training? Just like endurance training, strength training has profound effects on our overall health and wellness. Beyond building muscle, regular resistance workouts are a powerful tool for preventing chronic conditions like heart disease and type 2 diabetes.

What is classic strength training?

To understand exactly how strength training works, we first need to define "strength." In sports science, strength is defined as the “ability of the neuromuscular system to overcome, maintain, or counteract external forces and resistance through muscle activity” (Hartmann/Tünnemann 1988, as cited in Stemper 2006).

When muscles work against resistance, they generally operate in one of three ways: isometric, concentric, or eccentric.

• Isometric: The muscle generates tension without changing length (e.g., holding a static position).
• Concentric: The muscle shortens as it exerts force (e.g., lifting a weight). This is what most people picture when they think of classic strength training.
• Eccentric: The muscle lengthens under tension (e.g., lowering a weight).

A classic pull-up perfectly illustrates all three phases: pulling yourself up is concentric, pausing at the top is isometric, and lowering yourself back down is eccentric.

The different dimensions of strength

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General strength capacity is multi-dimensional and is typically divided into maximum strength, speed-strength (power), and strength endurance. Speed-strength is further broken down into explosive strength and reactive strength.

Our EGYM Smart Strength machines offer targeted training methods (Classic, Eccentric, etc.) and training programs (Stay fit, Build muscle, Get lean & strong, Lose weight, etc.) to develop these specific strength dimensions. 

Additionally, depending on how your floor is organized—whether through station workouts in EGYM Pro or structured flows in EGYM Circuit—the focus can easily shift from strength endurance to muscle hypertrophy.

Classic strength training on EGYM Smart Strength machines

Not all strength training is created equal. Whether your members use selectorized machines, free weights, or their own body weight—and regardless of the intensity or rest intervals—the physiological effects are as unique as the workout itself.

Training on EGYM Smart Strength machines provides a distinct advantage: based on a member's specific goal, the system automatically selects specialized training programs and methods.

With the Classic training method on EGYM Smart Strength, members train exactly how they would on traditional strength equipment. The intensity (weight) and movement speed remain identical during both the concentric (lifting) and eccentric (lowering) phases. In Individual Mode, members gain full flexibility to customize their workouts and train according to their own personal load parameters.

Because training parameters shift depending on whether a member wants to build muscle, boost muscular endurance, or increase max strength, tailoring these variables is essential.

The following load parameters serve as an industry-standard guide for classic strength training methods in the fitness and health sectors:

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Load parameters and benchmarks*

Strength training for muscle hypertrophy (building mass)

• Stimulus intensity: 65-85% of 1RM (one-repetition maximum)
• Repetitions per set: 8-12
• Rest time per set: 2-3 minutes
• Sets per muscle group per workout: 5-6 sets (minimum 3)
• Movement speed: controlled (2 sec. concentric / 2 sec. eccentric)

Strength training to develop maximum strength

• Stimulus intensity: 85-100% of 1RM
• Repetitions per set: 1-3
• Rest time per set: > 6 minutes
• Sets per muscle group per workout: 3-6 sets
• Movement speed: explosive

Strength training to develop strength endurance (intensive)

• Stimulus intensity: 40-65% of 1RM
• Repetitions per set: Approx. 20-30
• Rest time per set: < 2 minutes
• Sets per muscle group per workout: 3-5 sets
• Note: Load parameters may vary slightly depending on the scientific literature source. Source: IST Study Institute

Good to know: Every EGYM strength machine features an automated, built-in strength test. This allows you to determine the exact maximum strength (1RM) for each muscle group, which in turn helps your members set the correct stimulus intensity based on their training goals.

In EGYM Pro, experienced members have total training freedom to execute advanced routines, from split programs to pyramid training.

What are the goals of strength training?

Strength training in the form of functional strengthening and stabilization exercises play a vital role in commercial fitness and health sports, especially when it comes to correcting muscular imbalances and preventing postural issues.

While specific goals vary based on age, gender, and current fitness levels, they generally fall into four key categories:

• Preventive: Warding off osteoporosis, arthrosis, and muscle imbalances
• Rehabilitative: Accelerating recovery and regeneration times following musculoskeletal injuries or surgeries
• Performance optimization: Developing the baseline strength necessary to achieve peak athletic performance
• Body recomposition: Toning muscles, managing weight, and reducing body fat percentage

What are the effects of classic strength training?

Every biological system reacts to a recurring but variable load stimulus with an increase in performance. In strength training, this adaptation manifests as an increase in the structural integrity and performance of the entire musculoskeletal system (muscles, tendons, ligaments, and bones).
Regular resistance training triggers several positive adaptations throughout the body:
The musculoskeletal system consisting of tendons, ligaments, muscles, and bones, for example, becomes stronger, more functional, and more resistant. The central nervous system, cardiovascular system, endocrine system, and metabolism will also improve. In addition, weight training has a positive effect on well-being and physical appearance.

General benefits of classic strength training:

• Muscle mass is built up for overall body strength and structural support.
• The body learns to recruit as many muscle fibers as possible at the same time, which leads to an increase in strength.
• Calorie consumption increases as the body's muscle mass increases the metabolic rate.
• The reduction of fatty tissue is supported because strength training increases the release of growth hormones such as testosterone.
• Bones, joints, cartilage structures, and tendons also show signs of adaptation to strength training. For example, bone strength and stability, the strength of tendons, and that of ligaments and joint capsules increase. The cartilage tissue also undergoes adaptations.
• Coordination and body control increase.
• Controlled sequences of movements during strength training also prepare the body for stresses in everyday life (carrying heavy loads, standing up from a squatting position, or bending down).
• Strength training can reduce the risk of chronic back pain, diabetes, osteoporosis, and many other diseases. It also prevents injuries.

Conclusion

Neglecting strength training leaves the body vulnerable to muscular imbalances, premature joint wear, and an increased risk of injury. Integrating regular, structured strength training into a routine optimizes movement patterns and ensures efficient muscular development. For long-term joint stabilization, pain prevention, and overall vitality, resistance training is a non-negotiable asset for every body.