The Power of Strength Training: Building a Stronger, Healthier You

Dr. Gio Feliciano
6 days ago
3 min read

Hello Everyone,

How are you feeling today?

Have you ever felt like your muscle strength isn’t quite where you want it to be? Or maybe you’re wondering if there’s more you can do to stay fit and resilient as you move through life’s many demands. If that’s the case, you’re not alone.

Today, let’s explore the importance of strength training—a vital yet often misunderstood part of wellness. While you’ve likely heard that “exercise is good for you,” what does that actually mean? And how does it fit into your wellness journey?

Understanding Physical Activity, Exercise, and Fitness. Before diving into strength training specifically, it’s helpful to understand a few related concepts:

Physical Activity – According to the World Health Organization (WHO), physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. It can include anything from taking the stairs and gardening to dancing with your kids or walking your dog. It’s the full spectrum of movement throughout your day.
Exercise – A more specific form of physical activity that’s planned, structured, and repetitive, to improve or maintain physical fitness. This is where intentional workouts like strength training come into play.
Physical Fitness – The ability to perform daily tasks with optimal performance, endurance, and strength while managing disease, fatigue, and stress. It’s about moving well, feeling strong, and living fully.

Now, pause and reflect.

Which of these three are you doing most often? Are you moving regularly but not quite challenging your muscles, or have you already started on a structured exercise plan? Wherever you are, there’s always room for growth.

What is Strength Training?

Strength training (also called resistance training) is any exercise that forces your muscles to work against a resistance, like weights, resistance bands, or even your body weight. This type of training is crucial because it stimulates muscle growth, increases bone density, and improves overall metabolic health. It’s also a great confidence booster as you begin to feel stronger in your body.

Big Bear Lake in California, after I graduated from the MPH, thanks to God!

Types of Strength Training.

Let's see the main categories of strength training:

Muscular Hypertrophy – Focuses on muscle growth. Typically involves moderate to heavy weights at 70-85% of your one repetition maximum (1RM), 1-3 sets of 8-12 repetitions, with 2-3 minutes of rest between sets.
Muscular Endurance – Focuses on a muscle’s ability to sustain repeated contractions over time. Uses lighter weights (<70% 1RM), 2-4 sets of 10-25 repetitions, with shorter rest periods (30 seconds to 1 minute).
Maximum Strength – Aimed at lifting the heaviest possible weight for a low number of reps, typically >80% 1RM, 2-6 sets of 1-8 repetitions, with longer rest periods (2-3 minutes). This is usually for more advanced lifters.
Explosive Power – Combines speed and strength, often used by athletes. Uses lighter weights (<60% 1RM), 1-3 sets of 3-6 repetitions, with 2-3 minutes of rest between sets.
Circuit Training – A fast-paced approach that cycles through different exercises with minimal rest, often including both strength and cardio elements. Great for overall conditioning and time-efficient workouts.

The FITT-VP Framework.

When planning your strength training routine, consider the FITT-VP principle:

Frequency – How often you train each muscle group (e.g., 2-3 times per week).
Intensity – How much resistance you use (e.g., percentage of 1RM).
Time – The duration of each workout or set.
Type – The kind of exercise (e.g., bodyweight, free weights, machines).
Variation – Mixing it up to avoid plateaus and keep your workouts engaging.
Progression – Gradually increasing the challenge as you get stronger.

Why Strength Training is Worth It.

The benefits go far beyond just looking toned. Regular strength training can help you:

Boost your metabolism
Improve balance and stability
Reduce your risk of falls and injuries
Increase bone density
Sharpen your mind and boost confidence
Improve your overall physical appearance and strength

So, what do you think? How worthy is it to invest in your muscle strength? What type of strength training might be the best fit for you?

Let’s check it. If you’re already training, what’s your next step? If you’re just getting started, which approach feels most achievable?

Keep moving forward, and remember—your body is wise. It’s never too late to build strength and resilience.

Wishing you health, strength, and confidence.

God bless you!

Dr. Giomarell Feliciano, M.D., MPH, CPT

Hello Everyone,

How are you feeling today?

Have you ever felt like your muscle strength isn’t quite where you want it to be? Or maybe you’re wondering if there’s more you can do to stay fit and resilient as you move through life’s many demands. If that’s the case, you’re not alone.

Today, let’s explore the importance of strength training—a vital yet often misunderstood part of wellness. While you’ve likely heard that “exercise is good for you,” what does that actually mean? And how does it fit into your wellness journey?

Understanding Physical Activity, Exercise, and Fitness. Before diving into strength training specifically, it’s helpful to understand a few related concepts:

Exercise – A more specific form of physical activity that’s planned, structured, and repetitive, to improve or maintain physical fitness. This is where intentional workouts like strength training come into play.

Physical Fitness – The ability to perform daily tasks with optimal performance, endurance, and strength while managing disease, fatigue, and stress. It’s about moving well, feeling strong, and living fully.

Now, pause and reflect.

Which of these three are you doing most often? Are you moving regularly but not quite challenging your muscles, or have you already started on a structured exercise plan? Wherever you are, there’s always room for growth.

What is Strength Training?

Types of Strength Training.

Let's see the main categories of strength training:

Muscular Hypertrophy – Focuses on muscle growth. Typically involves moderate to heavy weights at 70-85% of your one repetition maximum (1RM), 1-3 sets of 8-12 repetitions, with 2-3 minutes of rest between sets.

Muscular Endurance – Focuses on a muscle’s ability to sustain repeated contractions over time. Uses lighter weights (<70% 1RM), 2-4 sets of 10-25 repetitions, with shorter rest periods (30 seconds to 1 minute).

Maximum Strength – Aimed at lifting the heaviest possible weight for a low number of reps, typically >80% 1RM, 2-6 sets of 1-8 repetitions, with longer rest periods (2-3 minutes). This is usually for more advanced lifters.

Explosive Power – Combines speed and strength, often used by athletes. Uses lighter weights (<60% 1RM), 1-3 sets of 3-6 repetitions, with 2-3 minutes of rest between sets.

Circuit Training – A fast-paced approach that cycles through different exercises with minimal rest, often including both strength and cardio elements. Great for overall conditioning and time-efficient workouts.

The FITT-VP Framework.

When planning your strength training routine, consider the FITT-VP principle:

Frequency – How often you train each muscle group (e.g., 2-3 times per week).

Intensity – How much resistance you use (e.g., percentage of 1RM).

Time – The duration of each workout or set.

Type – The kind of exercise (e.g., bodyweight, free weights, machines).

Variation – Mixing it up to avoid plateaus and keep your workouts engaging.

Progression – Gradually increasing the challenge as you get stronger.

Why Strength Training is Worth It.

The benefits go far beyond just looking toned. Regular strength training can help you:

Boost your metabolism

Improve balance and stability

Reduce your risk of falls and injuries

Increase bone density

Sharpen your mind and boost confidence

Improve your overall physical appearance and strength

So, what do you think? How worthy is it to invest in your muscle strength? What type of strength training might be the best fit for you?

Let’s check it. If you’re already training, what’s your next step? If you’re just getting started, which approach feels most achievable?

Keep moving forward, and remember—your body is wise. It’s never too late to build strength and resilience.

Wishing you health, strength, and confidence.

God bless you!

Dr. Giomarell Feliciano, M.D., MPH, CPT

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