athletic woman in gym

Strength Movements: Strength Training for Athletes

Posted by Chris Manus on

If you're looking to take your athletic performance to the next level, then strength training is a must. Strength training should be an integral part of all athletes’ exercise routines no matter their sport or skill level. Not only will it help you become faster and stronger, but it can also greatly reduce the chances of sustaining injuries while playing sports. Here, we'll look at various strength-training exercises written with athletes in mind, each tailored to maximize workout benefits while minimizing muscle strain.

Here's Why Lifting Weights Is Crucial for Athletes

Every athlete should devote time to strength training as part of their workout routine. It is beneficial for muscle growth, enhanced motor control, and injury prevention. Strength training also increases muscle endurance and joint flexibility, offsetting repetitive strain during vigorous athletic pursuits. With strong core muscles to support the spine and arms, along with increased muscle control across a range of sports-related movements, athletes can make more calculated decisions based on agility and muscle strength when competing. Coordination marks an important milestone in an athlete's performance as it allows reflexes to be almost instantaneous when executing stunts or movements. Last but not least, the development of muscle memory granted by regular strength training helps athletes enhance their performance by increasing muscle contraction speed while helping them become more aware of their bodies in motion.

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Best Strength Movements for Athletes

Here are some of the top strength training movements that athletes should be incorporating into their workout routine.  


Squats are one of the most important exercises for athletes as they help to increase lower body and core strength as well as hip mobility. To perform squats correctly, stand with your feet slightly wider than shoulder-width apart and keep your chest up. Lower yourself down until your thighs are parallel to the ground, keeping your knees in line with your toes. Then push through your heels to return to a standing position. Make sure to keep your back straight throughout the movement. 


Deadlifts are another great exercise for athletes as they target multiple muscle groups at once. To perform a deadlift correctly, start by standing directly over a barbell with feet about hip-width apart, maintaining a neutral spine throughout the lift. Lower yourself by bending at the hips and knees until you can get an overhand grip on the bar (palms facing away from you). With arms straight, pull up on the bar until it reaches hip height before slowly returning it back to the floor. Be sure not to round or arch your back during this exercise!  


Pull-ups and chin-ups are great exercises for building upper body strength—especially in those hard-to-target muscles like lats, traps, biceps, and shoulders—while also teaching proper form when lifting heavier weights in other exercises. To do pull-ups or chin-ups correctly, begin by gripping a pull-up bar with palms facing away from you (for pull-ups) or towards you (for chin-ups). Engage your core while pulling yourself up until your chin is above the bar before lowering yourself down under control until your arms are fully extended again at starting position.

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How to Warm Up Before a Strength Training Session

man resting in gym while strength training

Warming up before a strength training session is essential if you want to see results. Doing a few simple exercises prior to your workout can help prime your muscles for action and make the rest of your session more effective. You can start by doing a 5-10 minute walk or light jog to increase blood flow throughout your body, then do some dynamic stretches such as arm circles, leg swings, and torso rotations. This will help raise muscle temperature, improve muscle function and coordination, and reinforce muscle patterning for the exercises ahead — all of which are key for achieving optimal muscle-building results.

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Tips on Progressing Your Strength Training Sessions


 woman flexing in gym

Increase Intensity Gradually 

When it comes to strength training, more is not always better. It's tempting to want to give it your all at every workout, but doing so too frequently can lead to fatigue and injury. Instead, it's preferable to gradually build up to full intensity. As you gain strength, increase the difficulty by doing more repetitions or lifting more weight. This will help you push yourself without jeopardizing your safety. 

Prioritize High-Quality Work Over Volume

While it's true that you should aim to work at a higher intensity level, when it comes to strength training, quality trumps quantity every time. Make sure that each rep is done with the correct form and that you are focusing on engaging the right muscles throughout the exercise. This will help maximize results while minimizing the chances of injury.

Vary Exercises Often 

It can be easy to fall into a routine with exercises—especially if they become too easy—but varying exercises often will help keep things interesting and maximize results. Try incorporating new exercises into your routine every few weeks or months so that your body never gets used to one particular exercise or workout regime. Not only will this keep things interesting, but it will also challenge different muscles in different ways which can help prevent plateaus in progress.  

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Improving Your Athletic Performance with Strength Training

Strength training can be an effective way to increase athleticism. It develops speed, power, and coordination in athletes, allowing them to perform better in their chosen sport. It also strengthens the muscles around joints, improving stability and preventing joint injuries. With a proper plan and good technique, strength movements can help any athlete improve their performance. All athletes should understand the importance of strength movements in order to optimize their physical potential and get the most out of every workout session. Lastly, don't forget how great our gummies are for energy, sleep & stress management. Visit our website to find more information about our performance-optimizing gummies.

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