Strength adaptations

• Muscle and connective tissue adaptations to weight training


  • Increase in percentage of fast-twitch (FG) muscle fibers
  • Increase in overall cross-sectional area of muscle
  • Increase in force production
  • Increase in tendon strength
  • Increase in speed of muscle contraction
  • Increase in ligament strength
  • Increase in strength through full range of motion
• Neural adaptations to strength training


  • Increased coordination of antagonistic muscle pairs
  • Increased speed of nerve transmission
• Metabolic adaptations to weight training

  • Increase in glycogen stores
  • Increase in phosphocreatine (PC) levels
  • Increase in ATP levels
  • Increased duration of ATP-PC energy system
  • Increased output of glycolytic energy system
• Increase in percentage of fast-twitch (FG) muscle fibers


  Increased explosiveness (e.g. higher jump, faster sprint start)
• Increase in overall cross-sectional area of muscle

  Increased strength (e.g. ability to lift heavier weights)
• Increase in force production

  Improved performance in activities requiring force (e.g. throwing, punching)
• Increase in tendon strength


  Increased efficiency of force transfer from muscle to skeleton
• Increase in speed of muscle contraction


  Ability to produce and repeat movements faster (e.g. faster punches, faster swimming starts)
• Increase in ligament strength


  More stable joints, reduced risk of injury
• Increase in strength through full range of motion


  Greater overall force production over a longer period of time
• Increased coordination of antagonistic muscle pairs

  Improved skill performance
• Increased speed of nerve transmission

  Improved reaction time and agility
• Increase in glycogen stores


  Ability to maintain pace for longer in endurance events (e.g. 400m run)
• Increase in phosphocreatine (PC) levels


  Longer duration of ATP-PC energy system (e.g. improved 200m performance)
• Increase in ATP levels


  Greater availability of immediate contractile energy
• Increased duration of ATP-PC energy system


  Ability to maintain top speed for longer in sprint events
• Increased output of glycolytic energy system


  Slower rate of fatigue in high-intensity endurance events (e.g. 400m run)