General strength training is often referred to as the foundation of any good program. It is moderate intensity exercise done at higher volume and usually means working with weights you can lift for six to twelve reps with shorter rest periods. The goal is not to push your heaviest numbers but to build capacity and resiliency. By improving your body’s ability to handle more work you create a base that supports either the demands of everyday life or the more specific training phases athletes go through as they get closer to competition.
There are many ways to approach this type of training. Circuit style strength training, high density escalating sets, and even classic programs like German Volume Training all fit under the umbrella of general strengthening. Each of these methods builds up your engine in slightly different ways but they share the same purpose which is to raise your overall fitness level. During these sessions we also want to keep heart rates mostly in Zone 2, which is about sixty to seventy percent of your maximum heart rate. This zone is where your body becomes more efficient at using oxygen and improves its ability to recover. In simple terms you are working hard enough to get stronger and fitter but not so hard that you burn out too quickly.
At AIM Athletic general strengthening is the foundation that shapes how I program our small group personal training sessions. While we do not run a dedicated general preparation block, our high weeks follow the same philosophy. On those weeks we complete more reps with lighter weights, lower rest intervals, and more overall work. That capacity then carries over into our low weeks where we can push heavier loads and higher intensity. This system creates a natural rhythm of building and applying strength that keeps members progressing safely and consistently.
For athletes general strength training plays an important role in a bigger training cycle. Hockey players in our off-season hockey training typically spend the first two to eight weeks after their season in this phase. Fighters would also use it in the first weeks following a camp. In both cases the general work builds the base needed for the more specific strength, power, and conditioning that comes later.
This approach is just as valuable in active rehab. Once pain free movement is restored the next step is building capacity again. For someone returning to work after an MVA that might mean gradually increasing their tolerance so they can handle a full eight hour day. It is not only about lifting in the gym but about creating the resilience to move through daily life with strength and confidence.
Whether you are training for sport, working through rehab, or simply looking to get stronger in our small group training or personal training programs, general strengthening is always the first step. It is the engine that powers everything else.
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