Weight training (strength).

The idea

Weight training uses external resistance, such as barbells, dumbbells, machines or the performer's own body mass, to overload muscles. To develop strength, the performer works with a high load relative to their one-repetition maximum, completes a low number of repetitions, and takes longer rest between sets so the phosphocreatine system recovers. A typical strength session might use three to five sets of three to six repetitions at a high percentage of maximum, with two to three minutes of recovery. Progressive overload is applied by increasing the load, sets or repetitions over time, and technique and safety, including spotting and controlled tempo, are essential because the loads are near maximal.

What earns the marks

• Weight training uses external resistance such as barbells, dumbbells, machines or body mass to overload the muscles.
• Strength development requires a high load relative to the performer's one-repetition maximum and a low number of repetitions.
• Longer rest intervals between sets allow phosphocreatine recovery so subsequent sets can be performed at high intensity.
• Progressive overload is applied by increasing load, sets or repetitions over time.
• Safe technique, controlled tempo and appropriate spotting are essential when working with near-maximal loads.

Common mistakes and how to put them right

• Thinking high repetitions with light weights build strength.

  Put it right: Strength requires high load and low repetitions, while high repetitions with light load target muscular endurance.

• Believing rest between sets should be very short.

  Put it right: Short rest prevents phosphocreatine recovery and reduces the load that can be lifted, so strength work needs longer recovery.

• Assuming any weight is a strength stimulus.

  Put it right: The load must be high relative to the individual's one-repetition maximum to produce a strength adaptation.

• Ignoring technique and safety.

  Put it right: Near-maximal loads increase injury risk, so controlled tempo, correct form and spotting are required.

Exam tips

• Identify the fitness component named in the question before judging the training variables.
• Match high load and low repetitions to strength, and light load with high repetitions to muscular endurance.
• Consider rest interval length as a distinguishing variable between strength and endurance training.
• Eliminate options that describe unsafe practice or that ignore progressive overload.