{"id":339815,"date":"2025-05-03T10:47:27","date_gmt":"2025-05-03T17:47:27","guid":{"rendered":"https:\/\/www.barbellmedicine.com\/?page_id=339815"},"modified":"2025-07-29T10:38:52","modified_gmt":"2025-07-29T17:38:52","slug":"strength","status":"publish","type":"page","link":"https:\/\/www.barbellmedicine.com\/training-programs\/strength\/","title":{"rendered":"Strength Programs"},"content":{"rendered":"\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-e8cd8ce319f30843f5c0fd450cb3c0d3\">Strength Programs<\/h2>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-c59ea3d7 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-9f91eb15\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Barbell Medicine Templates\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/V3HWlgHI1h8?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/www.barbellmedicine.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-b58ac18a\">\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-8cf2f15ea20779d98dbdd6d2272eaec8\" style=\"padding-right:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--20)\">We offer a large library of Programs specifically tailored to your goals and preferences. Our strength and conditioning programs are either designed for maximal strength development in the squat, bench press, deadlift, and overhead process, or for other themes of strength &amp; conditioning.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-463c60088b7e03fe44c8914e44a93a3c\" style=\"padding-right:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--20)\">You will find below each of our strength training programs below organized by focus areas. Click to see which best meets your goals and preferences or take our <a href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\">Program Quiz<\/a> to get specific recommendations.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-af7029dad73890d72b8889fee4eef286\">Beginner-to-Intermediate<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-4cd020c2 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-02fe552a\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/beginner-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners.png\" alt=\"Beginner Template\" class=\"has-border-color wp-image-276025\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Beginners-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-1f4d597a\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/the-bridge-version-3-0\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge.png\" alt=\"Bridge Template\" class=\"has-border-color wp-image-276023\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/The-Bridge-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-d42f9227\">\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/general-strength-conditioning-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"791\" height=\"1024\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-791x1024.png\" alt=\"\" class=\"has-border-color wp-image-340159\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-791x1024.png 791w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-232x300.png 232w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-768x994.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-1187x1536.png 1187w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-1583x2048.png 1583w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-600x776.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/05\/GSC1-Cover-Image-scaled.png 1978w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-cd08bd67\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/general-strength-conditioning-template-ii\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II-.png\" alt=\"General Strength and Conditioning II\" class=\"has-border-color wp-image-295877\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II-.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II--240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II--819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II--768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/04\/Compressed-General-SC-II--600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-211d403754b3656e85e968e017a01fcc\">Powerlifting Focus<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-0da68483 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-3f32fe24\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/strength-i-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1.png\" alt=\"Strength I Program\" class=\"has-border-color wp-image-331428\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Strength-I-Cover-1-600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-fbc72052\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/strength-ii-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1219\" height=\"1578\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover.jpg\" alt=\"\" class=\"has-border-color wp-image-335055\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover.jpg 1219w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover-232x300.jpg 232w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover-791x1024.jpg 791w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover-768x994.jpg 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover-1187x1536.jpg 1187w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-2-Gen2-Cover-600x777.jpg 600w\" sizes=\"auto, (max-width: 1219px) 100vw, 1219px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-30a7e371\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/strength-iii-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1219\" height=\"1578\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover.jpg\" alt=\"\" class=\"has-border-color wp-image-335248\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover.jpg 1219w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover-232x300.jpg 232w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover-791x1024.jpg 791w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover-768x994.jpg 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover-1187x1536.jpg 1187w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/03\/BBM-Strength-3-Gen2-Cover-600x777.jpg 600w\" sizes=\"auto, (max-width: 1219px) 100vw, 1219px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-95ed4601\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/low-fatigue-strength-template-and-programming-book\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book.webp\" alt=\"Low Fatigue Strength Training Program and Programming Book\" class=\"has-border-color wp-image-285766\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book.webp 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book-240x300.webp 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book-819x1024.webp 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book-768x960.webp 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Low-Fatigue-Strength-Training-Template-and-Programming-Book-600x750.webp 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-668df41eca03491278b6851d415c5e7d\">Muscular Size Focus<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-61317018 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-69fff092\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/push-pull-legs-powerbuilding-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4.png\" alt=\"Push Pull Leg Hypertrophy Program\" class=\"has-border-color wp-image-306445\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Push-Pull-Legs-PB-Template-Cover-4-600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-1a537dbf\">\n<figure class=\"wp-block-image aligncenter size-medium has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/powerbuilding-i-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"240\" height=\"300\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover-240x300.png\" alt=\"Powerbuilding I Program\" class=\"has-border-color has-vivid-cyan-blue-border-color wp-image-324403\" style=\"border-width:4px;border-radius:6px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/10\/PB-I-cover.png 1080w\" sizes=\"auto, (max-width: 240px) 100vw, 240px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-2a56550f\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/powerbuilding-ii-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1.png\" alt=\"Powerbuilding II Program\" class=\"has-border-color wp-image-276035\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuilding-II-1-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-b3de86b8\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/powerbuilding-iii-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III.png\" alt=\"Powerbuilding III Program\" class=\"has-border-color wp-image-276034\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Powerbuild-III-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-94d723498e766dd8fb793c4d82cb23b2\">CrossFit-style Focus<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-acd82cd5 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-b9c16fbe\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/titan-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I.png\" alt=\"Tital I Program\" class=\"has-border-color wp-image-276040\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-I-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-22f2fe18\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/titan-ii-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II.png\" alt=\"Titan II Program\" class=\"has-border-color wp-image-276041\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Titan-II-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-c0a62301\"><\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-8db5685f\"><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-8245341fc205121a93c67effd8b25456\">Olympic Weightlifting Focus<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-123bcfc5 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-15f4a7e3\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/olympic-weightlifting-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting.png\" alt=\"Olympic-Weightlifting Program\" class=\"has-border-color wp-image-305873\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/Olympic-Weightlifting-600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-59542ab2\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/supertotal-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal.jpg\" alt=\"Olympic-Weightlifting\" class=\"has-border-color wp-image-305876\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal.jpg 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal-240x300.jpg 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal-819x1024.jpg 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal-768x960.jpg 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/08\/SuperTotal-600x750.jpg 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-dcfebf86\"><\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-9fa40b4f\"><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading .page-template-page-full-width .bbm-content { background-color:#your code; } has-black-color has-text-color has-link-color wp-elements-156d770f56c8736b99d61138fb5952dd\">Specialty Focus<\/h3>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-321d9663 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-048da48a\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/rowing-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1.png\" alt=\"Rowing Template\" class=\"has-border-color wp-image-300880\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2024\/06\/Rowing-Template-Cover-1-600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-cc81c346\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/time-crunch-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover.png\" alt=\"Timecrunch \" class=\"has-border-color wp-image-331021\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover-768x960.png 768w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2025\/01\/Gen-2-Time-Crunch-Cover-600x750.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-4c8da078\">\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><a href=\"https:\/\/www.barbellmedicine.com\/shop\/training-templates\/strength\/strongman-template\/\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman.png\" alt=\"Strongman Program\" class=\"has-border-color wp-image-276038\" style=\"border-color:#0693e3;border-width:4px;border-radius:12px;width:auto;height:300px\" srcset=\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman.png 1080w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman-600x750.png 600w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman-240x300.png 240w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman-819x1024.png 819w, https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Strongman-768x960.png 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-e9eeba2c\"><\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">Need help deciding on a program? Use our <a href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\">Program Quiz<\/a>:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-fill\"><a class=\"wp-block-button__link has-base-color has-vivid-cyan-blue-background-color has-text-color has-background has-link-color has-border-color has-medium-font-size has-custom-font-size wp-element-button\" href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\" style=\"border-color:#000000;border-width:2px;border-radius:12px;box-shadow:var(--wp--preset--shadow--natural)\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Get Recommendations<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-cbb4a4d9bd90426c60d46a8eb9d2b156\">What Our Clients Are Saying<\/h2>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-36ea3978 alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-ce30d295\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-a8c6887b07c6dd6eb2e0959b1b2ec866\" style=\"font-size:16px\">&#8220;The amount of info in the <strong>Strength II<\/strong> template is insane.&nbsp;Jordan and everyone at BBM are the best. I can&#8217;t wait to get into the Strengthlifting section.&#8221; &#8211;<strong><em>Kevin<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-889ced94\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-8c698673bf9445939efd865cc35d6ac3\" style=\"font-size:16px\">&#8220;<strong>General Strength &amp; Conditioning II<\/strong> was a great program!&nbsp;well varied exercise selection and lots of conditioning.&#8221; &#8211;<strong><em>Isaac<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-c063961a\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-dc8e0d7b082e67170ce284c57ed039b4\" style=\"font-size:16px\">&#8220;Lots of options with the <strong>Time Crunch<\/strong> template.&nbsp;I am really enjoying the number of options available with the programming.&nbsp;This template is essential if you are a parent like me to have this as a potential option.&#8221; &#8211;<strong><em>Phillip<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-ff61354b alignfull bbm-blocks-is-root-container\"><div class=\"bbm-blocks-container-inner-blocks-wrap\">\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-32541e4d\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-3bb7afcf39f17df5f05c97953a2c5fd8\" style=\"font-size:16px\">&#8220;<strong>Knee Rehab <\/strong>template has allowed me to return to squatting after a yearlong hiatus.&nbsp;Thanks to the BBM team for giving me advice along the way when I had questions around the program.&#8221; &#8211;<strong><em>Rodion<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-041e5593\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-ca1f4c10564afab4622053733deef437\" style=\"font-size:16px\">&#8220;There are many things I have enjoyed about the <strong>Low Back Pain<\/strong> program so far.&nbsp;I like that there is a progress graph in addition to an alternative workout selection.&nbsp;It&#8217;s really helping my back and I&#8217;m looking forward to the next steps.&#8221; &#8211;<strong><em>Jeremy<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-bbm-blocks-container bbm-blocks-block-3b40ee78\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-contrast-color has-base-background-color has-text-color has-background has-link-color wp-elements-ad0594e2283f071752d7182f514e89aa\" style=\"font-size:16px\">&#8220;<strong>Powerbuilding III<\/strong> is a very effective training template for strength and size gains.&nbsp;I like the variety of the exercises.&#8221; &#8211;<strong><em>Cengiz<\/em><\/strong><\/p>\n<\/blockquote>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-485f4866eca59d84392a5dea5f4fa468\">Frequently Asked Questions<\/h2>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-group\" data-wp-context=\"{&quot;autoclose&quot;:false,&quot;isOpen&quot;:[]}\" data-wp-interactive=\"woocommerce\/accordion\" class=\"wp-block-woocommerce-accordion-group is-layout-flow wp-block-accordion-group-is-layout-flow\">\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-1&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-1-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-1\" class=\"accordion-item__toggle\"><span><strong>What are Training Programs?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-1\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-1-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-193ef45c44c57f8ea086bdf45572520c\">Our programs provide exercises to perform to best reach your goals. They offer specific or choices of exercises, programming for number of days of the week to exercise, sets and repetitions, and other details so that you&#8217;re armed with all that you need when you exercise. They also take into account the amount of experience you have and your preferences, such as how many days per week you have available to train.<\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-2&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-2-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-2\" class=\"accordion-item__toggle\"><span><strong>What is the difference between Program categories?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-2\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-2-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-21d9b363ad0d63c318f348a1b544513b\">The Endurance category is focused on conditioning and developing your overall fitness. Hypertrophy has a primary focus on building muscle size. Rehab is for those suffering from specific body part injuries that they would like to address with a tailored exercise program to return to full function. And, finally, Strength is focused on developing strength as the main goal above all others and perfectly suited for those casually or competitively engaged in weightlifting.<\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-3&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-3-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-3\" class=\"accordion-item__toggle\"><span><strong>How are the Programs delivered and used?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-3\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-3-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-50ca752cf9f0a905d889dd403b9f29b0\">You have a choice of how you&#8217;d like to use each Training Program based on your preferences. Each Program can be downloaded individual files, such as spreadsheets and PDF eBooks that contain instructions and all of the programming for your training sessions. We also have a <a href=\"https:\/\/www.barbellmedicine.com\/app\/\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Medicine App<\/a> (available for both <a href=\"https:\/\/apps.apple.com\/us\/app\/barbell-medicine\/id1536216161\" target=\"_blank\" rel=\"noreferrer noopener\">Apple iOS<\/a> &amp; <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.barbellmedicine.android_app&amp;hl=en_US\" target=\"_blank\" rel=\"noreferrer noopener\">Google Android devices<\/a>) that you can use instead that guides your training sessions directly in-App.<\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-4&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-4-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-4\" class=\"accordion-item__toggle\"><span><strong>What else is provided with the Programs?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-4\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-4-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-79c5078ac27c34a7ba0a7ee6b1d2a709\">We offer lifetime support and bug fixes for each of our Programs. If you have questions or issues with the material, you can contact us in our <a href=\"https:\/\/forum.barbellmedicine.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Forum <\/a>and we will be glad to provide you support.<\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-5&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-5-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-5\" class=\"accordion-item__toggle\"><span><strong>What is your Return Policy for Programs?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-5\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-5-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-3f2a4faedaa53fcf4ea9d79d1a360083\">Because of the electronic nature of our product and to protect our intellectual property, we do not offer any refunds or returns on Template purchases.<\/p>\n<\/div><\/div>\n<\/div>\n\n\n\n<div data-block-name=\"woocommerce\/accordion-item\" data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{&quot;id&quot;:&quot;woocommerce-accordion-item-6&quot;,&quot;openByDefault&quot;:false}\" data-wp-init=\"callbacks.initIsOpen\" class=\"wp-block-woocommerce-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 data-block-name=\"woocommerce\/accordion-header\" data-font-size=\"medium\" class=\"wp-block-woocommerce-accordion-header has-medium-font-size accordion-item__heading is-layout-flow wp-block-accordion-header-is-layout-flow\"><button aria-expanded=\"false\" aria-controls=\"woocommerce-accordion-item-6-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" id=\"woocommerce-accordion-item-6\" class=\"accordion-item__toggle\"><span><strong>Who are Programs good fit for?<\/strong><\/span><span class=\"accordion-item__toggle-icon has-icon-plus\" style=\"width:1.2em;height:1.2em\"><svg width=\"1.2em\" height=\"1.2em\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\"><path d=\"M11 12.5V17.5H12.5V12.5H17.5V11H12.5V6H11V11H6V12.5H11Z\" fill=\"currentColor\"><\/path><\/svg><\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"woocommerce-accordion-item-6\" data-wp-bind--inert=\"!state.isOpen\" id=\"woocommerce-accordion-item-6-panel\" role=\"region\" data-block-name=\"woocommerce\/accordion-panel\" class=\"wp-block-woocommerce-accordion-panel\"><div class=\"accordion-content__wrapper is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"has-contrast-color has-text-color has-link-color has-medium-font-size wp-elements-7549a47783b7b6555eecc2d3c5f741b9\">We consider our Programs a great Do-It-Yourself (DIY) approach for getting high-quality programing for your goals &amp; preferences at an unbeatable price. We recognize that some either don&#8217;t have the time and energy to use a Template or just prefer the expert advice &amp; guidance that comes from 1-on-1 Coaching. For those situations, we offer a comprehensive <a href=\"https:\/\/www.barbellmedicine.com\/coaching\/\" target=\"_blank\" rel=\"noreferrer noopener\">1-on-1 Coaching service<\/a> and we would be glad to work with you.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-bb49296dd73fda4f1843c4c78759ea74\" id=\"Beginners_Introduction_To_Strength__Conditioning_Training\">Beginners Introduction To Strength &amp; Conditioning Training<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Strength training, also known as&nbsp;<strong>resistance training<\/strong>, is a type of exercise where the muscles of the body create force via contraction against a load or weight. The load or weight may be external or internal to the individual, e.g. barbell (external) or body-weight (internal) exercises.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Strength is defined as the amount of force produced measured in a specific context. For example, a powerlifter completing a heavy 1-Rep-Maximum (1RM) squat is displaying force production in one context (e.g. a maximal, single-effort squat) whereas a gymnast or shot-put thrower is displaying force production in a different context. In sum, there are many different&nbsp;<em>types<\/em>&nbsp;of strength that are linked together by the common feature of muscular force production.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">All of what we mentioned so far are the basics of strength training. But what\u2019s the science behind it? There are a few biological phenomena that occur as our bodies build strength. Let\u2019s find out what those are.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-c4513372593fd11c47cbb717062ab1fc\" id=\"Muscle_Contractions\"><a><\/a>Muscle Contractions<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-4330f182a32cbda9d065892941ee9d1f\">For strength training to work, multiple, complex adaptations must occur across many tissues including the central nervous system, peripheral nervous system, muscle, tendons, and bones.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-6b573ccbdebb37365522fb431c2d879d\">It all starts with muscular contraction, where the muscle produces enough force to overcome the resistance and move it through the desired range of motion. In order to generate enough force to lift the weight, the brain sends a signal to the muscles to contract, which results in muscle fibers shortening through&nbsp;<a href=\"https:\/\/darebee.com\/fitness\/the-science-behind-lifting-for-strength.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">actin-myosin crossbridge production<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-2bbb3599ce91f788f7d381cc683c9549\" id=\"Actin-Myosin_Crossbridges\"><a><\/a>Actin-Myosin Crossbridges<\/h4>\n\n\n\n<p class=\"has-medium-font-size\">The&nbsp;<strong>actin-myosin crossbridges<\/strong>&nbsp;are at the core of muscle contractions and, by sliding past each other, allow us to produce the force necessary to (hopefully) overcome the resistance. As its name suggests, an actin-myosin crossbridge is a compound of two proteins; actin and myosin.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\"><strong>Actin<\/strong>&nbsp;is the protein that the thin filaments within muscle tissue are composed of.<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Myosin<\/strong>&nbsp;is the protein that makes up the thick filaments between muscle tissue.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">When a muscle is activated by the signal from the brain, the proteins in these filaments react with each other, creating crossbridges. [14] To improve strength performance we need to improve muscular force production. To do that, we need to form more crossbridges in a coordinated way and have them transfer force more efficiently to the bones to cause movement.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">From a muscle loading perspective, we need to make sure we use enough weight so that the muscles are required to produce high amounts of force in an efficient manner. We know that heavier loads (e.g. higher intensity) do this&nbsp;<em>better<\/em>&nbsp;than low loads. [5] This is somewhere around the 60 to 70% of someone\u2019s 1-Repetition Maximum (1RM), though even heavier loads (&gt; 90% 1RM) should be used to improve maximal strength. [15]<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repetitions that are too light do not require the muscles to form more crossbridges in an efficient way. But with the appropriate amount of resistance, muscle contractions will occur in a manner that builds strength over time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-2dad2cea9b240616950084704ce4dbad\" id=\"Muscle_Fiber_Recruitment\"><a><\/a>Muscle Fiber Recruitment<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-d3900e6334cd4d995908a63224ab7078\">Another factor that allows our bodies to build strength is&nbsp;<strong>muscle fiber recruitment<\/strong>, which is the phenomenon that occurs when our nervous system recruits&nbsp;<strong>motor units<\/strong>.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-101d82ab70d504210279141059285aa3\">Motor units consist of a single motor neuron and all of the muscle fibers they activate. All muscle groups contain motor units that come in a variety of sizes, and the smaller motor units are always activated first. As the mechanical load increases, the movement starts demanding more force, which is when bigger motor units are activated. This is referred to as&nbsp;<a href=\"https:\/\/pivotalmotion.physio\/effective-recruitment-pattern-and-avoiding-movement-injuries\/#:~:text=Muscle%20recruitment%20describes%20a%20motor,for%20displaying%20force%20very%20quickly.\" target=\"_blank\" rel=\"noreferrer noopener\">Henneman\u2019s size principle<\/a>.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-716fc0aaee73b660876d37dc868a5940\">While it may seem logical that heavier loads require more motor unit recruitment than lighter loads, recent evidence suggests that during dynamic movements, most motor units are recruited similarly during both light (&lt;50% 1RM) and heavy (&gt;85%) efforts. [16] For example, one study showed that there was similar activation of the quad muscles when doing single repetitions at loads ranging from 50% to 90% of a 1RM squat. [17] Rather, the major difference between lighter and heavier efforts does not appear to be the amount of muscle mass used, but rather how frequently they get the signal to contract, which is known as&nbsp;<em>rate coding<\/em>. [16]<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-fdec020ceaeb55e56986052ac827df06\" id=\"Neuromuscular_Adaptations\"><a><\/a>Neuromuscular Adaptations<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-d8c26c3db8b466a48259c33ea1af492c\">When the muscle is continually trained,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5983157\/#:~:text=Adaptations%20observed%20within%20the%20neuromuscular,1989).\" target=\"_blank\" rel=\"noreferrer noopener\">the nervous system<\/a>&nbsp;sends the signal to the motor units to contract more frequently, which both recruits more motor units total and increases the force each one produces. This allows the muscle to react better to increasing mechanical loads through a process called&nbsp;<strong>neuromuscular adaptation<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-412883e0de5e417a7832cefab145401d\" id=\"Muscle_Protein_Synthesis\"><a><\/a>Muscle Protein Synthesis<\/h3>\n\n\n\n<p class=\"has-medium-font-size\">Lifting weights at challenging loads generates a strong signal within the muscle to make more muscle, a process called&nbsp;<strong>muscle protein synthesis.&nbsp;<\/strong>Increases in muscle protein synthesis rates are helpful in repairing the&nbsp;<strong>muscle protein breakdown<\/strong>&nbsp;that occurs with resistance training. When more muscle protein is being synthesized than broken down, muscle size increases, which is called&nbsp;<strong>muscle hypertrophy<\/strong>.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">In humans,&nbsp;<strong>muscle size<\/strong>&nbsp;can change by altering the number of muscle fibers or the size of existing muscle fibers. [18] Increasing the number of muscle fibers is termed&nbsp;<strong>hyperplasia<\/strong><em>,&nbsp;<\/em>whereas an increase or decrease in the size of existing muscle fibers is called&nbsp;<strong><em>hypertrophy <\/em><\/strong>or&nbsp;<strong><em>atrophy<\/em><\/strong>, respectively. At present,&nbsp;<strong>hyperplasia<\/strong>&nbsp;has not yet been demonstrated in adults, rather changes in muscle size over a lifetime appears to be the result of&nbsp;<strong>hypertrophy<\/strong>&nbsp;and&nbsp;<strong>atrophy<\/strong>.&nbsp; [18,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17612520\/\">&nbsp;<\/a>19]<\/p>\n\n\n\n<p class=\"has-medium-font-size\">While some believe that&nbsp;<strong>muscle protein breakdown<\/strong>&nbsp;from lifting weights is key to causing the muscle to grow, the scientific evidence shows that very little muscle growth takes place when levels of&nbsp;<strong>muscle protein breakdown&nbsp;<\/strong>are high. Instead, muscle growth seems to mostly happen when relatively little&nbsp;<strong>muscle protein breakdown<\/strong>&nbsp;occurs from training. [20] Reduced levels of muscle protein breakdown from exercise occur if the program is well-suited to the individual\u2019s, e.g. not too much or not too little stress,&nbsp; and as they get used to the demands of the program.[21]<\/p>\n\n\n\n<p class=\"has-medium-font-size\">All of these phenomena play into the strengthening of the muscle. However, there is a specific set of factors that a training program must have to help lifters achieve the maximum amount of strength. We\u2019ll now look into a few of them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-6658f581e16d5565130a9100d5147bda\" id=\"Personalized_Training\"><a><\/a>Personalized Training<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-dd0bdddcc91d95577e5978e1e12c6807\">Strength training is heavily reliant on consistently challenging the body with a training load that matches the individual\u2019s current fitness level, goals, and resources. The responses to training are heavily influenced by&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/the-genetics-of-exercise-adherence\/\" target=\"_blank\" rel=\"noreferrer noopener\">genetics<\/a>, but not so much by&nbsp;<strong>age&nbsp;<\/strong>or&nbsp;<strong>sex<\/strong>&nbsp;based on current evidence. For example, one study looked at how men and women ages 19 to 78 responded to the same 6-month lifting program. Some people got a lot stronger, improving their strength by 60%, while some others actually lost strength (-8%) when following the same program. The response to the training programs varied independently of the&nbsp;<strong>sex<\/strong> or&nbsp;<strong>age<\/strong>&nbsp;of the subjects. [4]<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-ba175bae1a6247f8ce4dece353870f57\">Individuals respond uniquely to exercise, which is why applying the same programs to everyone would be unreasonable at best and detrimental at worst. If you are considering a strength training program, it\u2019s essential that you get help from a licensed professional first \u2014 but more on that later.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-9a6015afeb944a528ffb334ec1eecec7\" id=\"Progressive_Loading\"><a><\/a>Progressive Loading<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-fc6cc1e37b166ba6ed403f9db523b4be\">We\u2019ve mentioned that building strength requires continually challenging our muscles, and this is achieved through what we call&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/progressive-loading\/\" target=\"_blank\" rel=\"noreferrer noopener\">progressive loading<\/a>. In other words, as people get stronger, the weight or reps completed must increase to match this improvement so that all the biological phenomena are signaled to improve strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-49cf33b7d8dfd8d69e5b4cd2ddf58f51\" id=\"Recovery_and_Adaptation\"><a><\/a>Recovery and Adaptation<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-b117455ea50b3eda0040bda6ea7a8d25\">While challenging the muscle is crucial to building strength, we can\u2019t force strength gains to occur. Rather, the weight we lift week-to-week should track with an individual\u2019s performance potential. On days where someone is feeling strong, adding weight is likely the right call in order to match their current uptick in performance. On days where someone is not performing as well, reducing the load would be the move in order to match their current performance potential. We call this&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/autoregulation-and-rpe-part-i\/\" target=\"_blank\" rel=\"noreferrer noopener\">autoregulation<\/a>.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-95c9f3ad37ced38c8f0b0d90fcf8109a\">In addition to matching the training to what the individual needs based on real-time feedback, there are a few techniques that can help with recovery and adaptation rates.&nbsp;<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-adc7a6fad7370fa4cbfeab376224a888\">Here are some that can help us get back on our feet in a shorter period:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-71c32137467aeb603ad590bb7fa15c98\">Getting&nbsp;<strong>at least 6-8 hours of&nbsp;<\/strong><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/episode-93-sleep\/id1199780143?i=1000469637631\" target=\"_blank\" rel=\"noreferrer noopener\">sleep<\/a>&nbsp;daily.<\/li>\n\n\n\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-61fad707f4286aeb4cb5fbb98b550428\"><strong>Taking 30-minute naps<\/strong>, especially on days when we feel particularly fatigued. The usefulness of a nap can vary by individual, so be mindful if it works for you or if it disrupts your normal sleep. Either way, don\u2019t nap too long or too close to your normal sleep period. [23]<\/li>\n\n\n\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-b8b7d626e44263c75b7d441e89d7b3aa\">Having a&nbsp;<strong>nutritious and balanced diet<\/strong>.<\/li>\n\n\n\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-133ace62b2a4482bc4ade690609bfdec\"><strong>Consuming enough&nbsp;<\/strong><a href=\"https:\/\/www.barbellmedicine.com\/blog\/barbell-medicine-protein-recommendations\/\" target=\"_blank\" rel=\"noreferrer noopener\">protein<\/a>&nbsp;to support muscle protein synthesis.<\/li>\n\n\n\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-4c670e2cb33ddc7737098d5761f9f753\"><strong>Managing stress<\/strong>&nbsp;and&nbsp;<strong>mood<\/strong>.<\/li>\n\n\n\n<li class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-3857849684808c1b16802d9eddaaa95f\"><strong>Autoregulating&nbsp;<\/strong>training using real-time feedback during exercise. Some days will be lighter- a type of&nbsp;<strong>active recovery day&nbsp;<\/strong>where training is lighter- and other days will be heavier.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">Remember, building strength doesn\u2019t happen overnight, and can only be achieved through continually putting the right amount of stress on our muscles and allowing them to adapt over time. For individuals who are new to the world of strength training, or who don\u2019t have the necessary amount of knowledge to create the perfect program, this can be a lot to handle.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">This is why we stress how crucial it is to get help from licensed professionals. So, this brings us to our next point\u2014 how can Barbell Medicine assist you in your strength training journey?<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">Ready to start your strength journey? Use our <a href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\">Program Quiz<\/a> to find your program:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-fill\"><a class=\"wp-block-button__link has-base-color has-vivid-cyan-blue-background-color has-text-color has-background has-link-color has-border-color has-medium-font-size has-custom-font-size wp-element-button\" href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\" style=\"border-color:#000000;border-width:2px;border-radius:12px;box-shadow:var(--wp--preset--shadow--natural)\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Get Recommendations<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\"\/>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-ba6cdbc1fa6e5bd55b7b2cca601c56fb\" id=\"What_Are_The_Benefits_of_Following_a_Strength_Training_Program\">The Benefits of a Strength Training Program<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Obviously, enhancing our physical strength is a massive benefit on its own, but the advantages of following a strength training program don\u2019t stop there. Strength training has the potential to offer a variety of physical and mental health benefits<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-8ea3774618a94eb3b7f20e23eb894e58\" id=\"Increase_in_Physical_Strength\"><a><\/a>Increase in Physical Strength<\/h3>\n\n\n\n<p class=\"has-medium-font-size\">This is the area that strength training specifically targets, and as so it is the area in which an individual will experience the most benefit. However, when we think of muscle strength, we shouldn\u2019t only consider a muscle group\u2019s ability to create maximal force in the gym.&nbsp; In fact, strength training has proven to improve power, endurance, and speed as well, in accordance with muscle adaptation and development. [24,25]<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-a559dcdf9f8e5842baed5ba3a620c634\" id=\"Lower_Risks_of_Diseases\"><a><\/a>Lower Risks of Diseases<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-28a1cdaf0083b090f34d7532ae922084\">Participation in strength training has long been associated with lowering the risk of many health issues such as type II diabetes,&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/strength-cancer-related-mortality-is-it-enough-to-exercise-or-do-you-actually-need-to-get-strong\/\" target=\"_blank\" rel=\"noreferrer noopener\">cancer<\/a>, and cardiovascular diseases. [3] It also appears that individuals who get stronger seem to have greater improvements in health compared to those who still lift, but don\u2019t get as strong. [26,27]<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-e82fd0615d03b1b7e4c4e6245843bafb\" id=\"Muscle_Hypertrophy\"><a><\/a>Muscle Hypertrophy<\/h3>\n\n\n\n<p class=\"has-medium-font-size\">While a strength-focused training program is unlikely to increase muscle size as much as a hypertrophy-focused program, strength training does drive large improvements in muscle size when programmed appropriately, especially in someone new to lifting.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-a061a446dd724c744447ed295912197b\" id=\"Improvements_in_Cardiovascular_Health\"><a><\/a>Improvements in Cardiovascular Health<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-b1f8c0a662189275a2bfe0a3b4e5be6f\">Strength training can improve&nbsp;<strong>cardiorespiratory fitness&nbsp;<\/strong>in those with lower levels of aerobic capacity, as well as improve performance in endurance-based sports. [25,28] Getting stronger also lowers resting&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/the-effect-of-resistance-training-on-high-blood-pressure\/\" target=\"_blank\" rel=\"noreferrer noopener\">blood pressure<\/a>&nbsp;and blood&nbsp;<a href=\"https:\/\/www.barbellmedicine.com\/blog\/a-basic-guide-to-cholesterol\/\" target=\"_blank\" rel=\"noreferrer noopener\">cholesterol<\/a>&nbsp;levels, reducing the risk of cardiovascular disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-73c63e67ed9b5cca8760c0f84f1139bc\" id=\"Increased_Bone_Mineral_Density\"><a><\/a>Increased Bone Mineral Density<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-96c370e2c9c9faa2285be46689b11924\">Strength training can&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\" rel=\"noreferrer noopener\">strengthen bones<\/a>&nbsp;and promote bone growth, which is crucial for individuals who are at risk of osteoporosis, such as menopausal women. [29]<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-7d56cb75865e948830008ef9487de3e4\" id=\"Enhanced_Body_Composition\"><a><\/a>Enhanced Body Composition<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-d831875092dc72b6900f2543c1c282c8\">It is well-known that strength training increases muscle mass, reduces risk of weight regain, and tends to reduce waist circumference by reducing abdominal fat. [35] Exercise training also appears to increase many individuals\u2019 sensitivity to feelings of fullness when eating, thereby potentially helping with weight maintenance or loss. [36]<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-b61a0f49fe0e06d15b14a63f27d5d3e7\" id=\"Reduced_Joint_Pain\"><a><\/a>Reduced Joint Pain<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-41f44018bcfa8fdc4506f732be8bafdf\"><a href=\"https:\/\/www.barbellmedicine.com\/blog\/the-barbell-medicine-guide-to-osteoarthritis\/\" target=\"_blank\" rel=\"noreferrer noopener\">Osteoarthritis<\/a>&nbsp;is one of the most common disabling conditions related to joint pain. It most often affects the knees, hips, and hands of middle-aged and older individuals.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-87d66370d33db444b402ee4f2ea39b49\">Strength training tends to produce clinically significant improvements in muscle strength, functional ability, and pain scores, even in patients with advanced disease [33] Additionally, starting to lift earlier seems to not only reduce loss of strength associated with osteoarthritis, but also slows down or even stops progression of the disease. [34]<strong><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-4648c776d0cbfbcc2ce4389c82b254fa\" id=\"Mental_Health_Benefits\"><a><\/a>Mental Health Benefits<\/h3>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-19e479920d3eee22962f6388e209b7a0\">Regular strength training has been proven to reduce the&nbsp;<a href=\"https:\/\/www.healthshots.com\/fitness\/staying-fit\/5-strength-training-benefits-for-mental-health\/#:~:text=Strength%20training%20brings%20down%20the,helps%20maintain%20your%20hormonal%20health.\" target=\"_blank\" rel=\"noreferrer noopener\">risks or symptoms of some mental health disorders<\/a>&nbsp;such as depression and anxiety. These effects seem to occur regardless of if the individuals actually get stronger, but rather a different mechanism that\u2019s currently unknown. [30, 31]<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color has-medium-font-size wp-elements-26c005aef3a214f5139a7f9f316e1c6a\">Strength training has also been proven to improve sleep quality in individuals, which is a huge plus, as getting enough sleep is pivotal to having good mental health. [32]<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-de9a699cb73b7a84c976478c49b79645\" id=\"Should_You_Start_Strength_Training\">Should You Start Strength Training?<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Anyone could benefit from becoming stronger. One obvious advantage would be the ability to perform daily tasks, such as carrying heavy objects or opening stubborn jar lids easily (which is a total flex, in our opinion).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">But jokes aside, strength training hosts a myriad of benefits for all groups of people, regardless of age, sex, and fitness level. From helping individuals with mood stability issues or anxiety to allowing us to age better, strength training is an enjoyable and healthy solution to many health issues.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">We\u2019d also like to stress that although strength training has historically been perceived as a&nbsp; masculine sport, women can benefit from strength training even more than men, as it reduces the risk of skeletal problems such as osteoporosis, which many women face as they get older.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">So, there are really no who\u2019s and how\u2019s when it comes to starting strength training, but only when\u2019s. And our answer to that is, what better time than now?<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\"\/>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color has-link-color has-medium-font-size wp-elements-869f2d7f26092c91afcd284c8c60be65\">Ready to start your strength journey? Use our <a href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\">Program Quiz<\/a> to find your program:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-fill\"><a class=\"wp-block-button__link has-base-color has-vivid-cyan-blue-background-color has-text-color has-background has-link-color has-border-color has-medium-font-size has-custom-font-size wp-element-button\" href=\"https:\/\/www.barbellmedicine.com\/template-quiz\/\" style=\"border-color:#000000;border-width:2px;border-radius:12px;box-shadow:var(--wp--preset--shadow--natural)\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Get Recommendations<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-base-color has-alpha-channel-opacity has-base-background-color has-background is-style-wide\"\/>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-4d7f856e83b961f9286544684656a94b\" id=\"References\"><em>References:<\/em><\/h2>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9e57a50e3ef637ff0fd2f75c7c669a50\">1. Huber, Machteld et al. \u201cHow should we define health?.\u201d BMJ (Clinical research ed.) vol. 343 d4163. 26 Jul. 2011, doi:10.1136\/bmj.d4163<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-43168719936610a5b4be343588ebc769\">2. Caspersen, C J et al. \u201cPhysical activity, exercise, and physical fitness: definitions and distinctions for health-related research.\u201d Public health reports (Washington, D.C. : 1974) vol. 100,2 (1985): 126-31.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-6d189d93adf866a8a3f2394d6aafb3d6\">3. Sullivan, J., Feigenbaum, J., &amp; Baraki, A. (2023). Strength training for health in adults: Terminology, principles, benefits, and risks. In: UpToDate. Grayzel J (Ed). Available from<a href=\"https:\/\/www.uptodate.com\/contents\/strength-training-for-health-in-adults-terminology-principles-benefits-and-risks\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;https:\/\/www.uptodate.com\/contents\/strength-training-for-health-in-adults-terminology-principles-benefits-and-risks<\/a><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-25b72a6dedffedb903f200390e8238ee\">4. Ahtiainen, Juha P et al. \u201cHeterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages.\u201d Age (Dordrecht, Netherlands) vol. 38,1 (2016): 10. doi:10.1007\/s11357-015-9870-1<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-5a2ffec96d502b6dda7c947236b940b3\">5. Schoenfeld, Brad J et al. \u201cStrength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.\u201d Journal of strength and conditioning research vol. 31,12 (2017): 3508-3523. doi:10.1519\/JSC.0000000000002200<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-773e3c99487d4766403420d0f8e925a4\">6. Figueiredo, Vandr\u00e9 Casagrande et al. \u201cVolume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training.\u201d Sports medicine (Auckland, N.Z.) vol. 48,3 (2018): 499-505. doi:10.1007\/s40279-017-0793-0<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e3f747f4571a158ff86a97c5b1c3d059\">7. Ralston, Grant W et al. \u201cThe Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis.\u201d Sports medicine (Auckland, N.Z.) vol. 47,12 (2017): 2585-2601. doi:10.1007\/s40279-017-0762-7<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-ed4f83eb8e390aa872211f1c94fa8f33\">8. Mor\u00e1n-Navarro, Ricardo et al. \u201cTime course of recovery following resistance training leading or not to failure.\u201d European journal of applied physiology vol. 117,12 (2017): 2387-2399. doi:10.1007\/s00421-017-3725-7<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a43ad31de897daf5b96900dac30e74c4\">9. Santos, Wanderson Divino Nilo Dos et al. \u201cResistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels.\u201d Journal of strength and conditioning research vol. 35,5 (2021): 1372-1379. doi:10.1519\/JSC.0000000000002915<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-2fe94279e8c05957849e638b70fd7154\">10.&nbsp; Pareja-Blanco, Fernando et al. \u201cEffects of Velocity Loss During Resistance Training on Performance in Professional Soccer Players.\u201d International journal of sports physiology and performance vol. 12,4 (2017): 512-519. doi:10.1123\/ijspp.2016-0170<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-86f1e2b013a9d05f4ec8485fbaecd68a\">11.&nbsp; Pareja-Blanco, F et al. \u201cEffects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations.\u201d Scandinavian journal of medicine &amp; science in sports vol. 27,7 (2017): 724-735. doi:10.1111\/sms.12678<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-fd65cab86a8738ab1f16f57f15d52ce6\">12.&nbsp; Carroll, Kevin M et al. \u201cSkeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity.\u201d Sports (Basel, Switzerland) vol. 7,7 169. 11 Jul. 2019, doi:10.3390\/sports7070169<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-851cd4db402512f81e10776f32e2ecd8\">13.&nbsp; Helms, Eric R et al. \u201cRPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions.\u201d Frontiers in physiology vol. 9 247. 21 Mar. 2018, doi:10.3389\/fphys.2018.00247<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-984e1b67d68074616c3c09ca574f037c\">14.&nbsp; Gash MC, Kandle PF, Murray IV, et al. Physiology, Muscle Contraction. [Updated 2023 Apr 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537140\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537140\/<\/a><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-444614473af396c22b781827337bd4a1\">15.&nbsp; Androulakis-Korakakis, Patroklos et al. \u201cReduced Volume \u2018Daily Max\u2019 Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition-A Pilot Study.\u201d Sports (Basel, Switzerland) vol. 6,3 86. 29 Aug. 2018, doi:10.3390\/sports6030086<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-44301206460057416dc404f36575cb92\">16.&nbsp; Potvin, Jim R, and Andrew J Fuglevand. \u201cA motor unit-based model of muscle fatigue.\u201d PLoS computational biology vol. 13,6 e1005581. 2 Jun. 2017, doi:10.1371\/journal.pcbi.1005581<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-67a4a1d051faee640d8089d8bd441b80\">17.&nbsp; van den Tillaar, Roland et al. \u201cComparison of muscle activation and kinematics during free-weight back squats with different loads.\u201d PloS one vol. 14,5 e0217044. 16 May. 2019, doi:10.1371\/journal.pone.0217044<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-ac612058afe99fe6dc5de2240bead836\">18.&nbsp; Pearson AM. Muscle growth and exercise. Crit Rev Food Sci Nutr. 1990;29(3):167-96. doi: 10.1080\/10408399009527522. PMID: 2222798.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-649429b5b65459e86baf8207b447241b\">19.&nbsp; Murach KA, Dungan CM, Peterson CA, McCarthy JJ. Muscle Fiber Splitting Is a Physiological Response to Extreme Loading in Animals. Exerc Sport Sci Rev. 2019 Apr;47(2):108-115. doi: 10.1249\/JES.0000000000000181. PMID: 30640746; PMCID: PMC6422761.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-f7bbf21777123d5057ce90cc688119d4\">20.&nbsp; Biressi S, Molinaro M, Cossu G. Cellular heterogeneity during vertebrate skeletal muscle development. Dev Biol. 2007 Aug 15;308(2):281-93. doi: 10.1016\/j.ydbio.2007.06.006. Epub 2007 Jun 13. PMID: 17612520.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b4dd7be8623abd34fcc68da6a6e4bfdc\">21.&nbsp; Damas F, Libardi CA, Ugrinowitsch C. The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. Eur J Appl Physiol. 2018 Mar;118(3):485-500. doi: 10.1007\/s00421-017-3792-9. Epub 2017 Dec 27. PMID: 29282529.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b41f16336032e30e04230ce49adde559\">22.&nbsp;&nbsp; McHugh MP. Recent advances in the understanding of the repeated bout effect: the protective effect against muscle damage from a single bout of eccentric exercise. Scand J Med Sci Sports. 2003 Apr;13(2):88-97. doi: 10.1034\/j.1600-0838.2003.02477.x. PMID: 12641640.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-aea301bde65bbfd6d3c8f97e1c054511\">23.&nbsp;&nbsp; Cunha LA, Costa JA, Marques EA, Brito J, Lastella M, Figueiredo P. The Impact of Sleep Interventions on Athletic Performance: A Systematic Review. Sports Med Open. 2023 Jul 18;9(1):58. doi: 10.1186\/s40798-023-00599-z. PMID: 37462808; PMCID: PMC10354314.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-50fbdaafb7c6e41d28e33b963f63d998\">24.&nbsp; Andersen V, Prieske O, Stien N, Cumming K, Solstad TEJ, Paulsen G, van den Tillaar R, Pedersen H, Saeterbakken AH. Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis. J Sci Med Sport. 2022 Dec;25(12):1023-1032. doi: 10.1016\/j.jsams.2022.08.009. Epub 2022 Aug 28. PMID: 36130847.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b0b5a1a016f6e87bdbf7f1660e5548be\">25.&nbsp; Balabinis CP, Psarakis CH, Moukas M, Vassiliou MP, Behrakis PK. Early phase changes by concurrent endurance and strength training. J Strength Cond Res. 2003 May;17(2):393-401. doi: 10.1519\/1533-4287(2003)017&lt;0393:epcbce&gt;2.0.co;2. PMID: 12741884.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-70da801c65b2767ca0014c2214a46192\">26.&nbsp; Igarashi, Yutaka. Effects of Differences in Exercise Programs With Regular Resistance Training on Resting Blood Pressure in Hypertensive Adults: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research 37(1):p 253-263, January 2023. | DOI: 10.1519\/JSC.0000000000004236<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-1d501d352bd1a8e02ecd9f90c1f58fa6\">27.&nbsp; Jansson AK, Chan LX, Lubans DR, Duncan MJ, Plotnikoff RC. Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength: a systematic review and meta-analysis. BMJ Open Diabetes Res Care. 2022 Mar;10(2):e002595. doi: 10.1136\/bmjdrc-2021-002595. PMID: 35273011; PMCID: PMC8915309.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-d3f37255bda1776647aaa3e42834b0e6\">28.&nbsp; Ozaki, H., Loenneke, J.P., Thiebaud, R.S. et al. Resistance training induced increase in VO2max in young and older subjects. Eur Rev Aging Phys Act 10, 107\u2013116 (2013).<a href=\"https:\/\/doi.org\/10.1007\/s11556-013-0120-1\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;https:\/\/doi.org\/10.1007\/s11556-013-0120-1<\/a><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-7bc203140eb1063b38acbe225c93f472\">29.&nbsp; Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002\/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. PMID: 28975661.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-5217c395d6a91c4564188e2640d66058\">30.&nbsp; Gordon BR, McDowell CP, Lyons M, Herring MP. The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Med. 2017 Dec;47(12):2521-2532. doi: 10.1007\/s40279-017-0769-0. PMID: 28819746.<\/p>\n\n\n\n<p class=\"has-contrast-color has-text-color has-link-color wp-elements-3285d6b8c40bdb914532e3737d8a6cfc\">31.&nbsp;&nbsp; Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001\/jamapsychiatry.2018.0572. PMID: 29800984; PMCID: PMC6137526.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-dcb816aee00291284a8c3678586c17be\">32.&nbsp;&nbsp; Kovacevic A, Mavros Y, Heisz JJ, Fiatarone Singh MA. The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Med Rev. 2018 Jun;39:52-68. doi: 10.1016\/j.smrv.2017.07.002. Epub 2017 Jul 19. PMID: 28919335.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-ccdd252933240a3ecd8e278065c2617e\">33.&nbsp;&nbsp; Turner MN, Hernandez DO, Cade W, Emerson CP, Reynolds JM, Best TM. The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports Health. 2020 Mar\/Apr;12(2):200-206. doi: 10.1177\/1941738119887183. Epub 2019 Dec 18. PMID: 31850826; PMCID: PMC7040944.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-7b6c4c85c8bf7b0aab047ee9d54538f9\">34.&nbsp; Kristensen J, Franklyn-Miller A. Resistance training in musculoskeletal rehabilitation: a systematic review. Br J Sports Med. 2012 Aug;46(10):719-26. doi: 10.1136\/bjsm.2010.079376. Epub 2011 Jul 26. PMID: 21791457.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-6cca36eed66e64dacdd62d74a7024464\">35.&nbsp; O\u2019Donoghue, G, Blake, C, Cunningham, C, Lennon, O, Perrotta, C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis. Obesity Reviews. 2021; 22:e13137.<a href=\"https:\/\/doi.org\/10.1111\/obr.13137\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;https:\/\/doi.org\/10.1111\/obr.13137<\/a><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e85701fb224c8efdc85ff133a177b619\">36.&nbsp; Hopkins, Marka,b; King, Neil Ac; Blundell, John Ea. Acute and long-term effects of exercise on appetite control: is there any benefit for weight control?. Current Opinion in Clinical Nutrition and Metabolic Care 13(6):p 635-640, November 2010. | DOI: 10.1097\/MCO.0b013e32833e343b<\/p>\n\n\n\n<div id=\"mediavine-settings\" data-blocklist-leaderboard=\"1\" data-blocklist-sidebar-atf=\"1\" data-blocklist-sidebar-btf=\"1\" data-blocklist-content-desktop=\"1\" data-blocklist-content-mobile=\"1\" data-blocklist-adhesion-mobile=\"1\" data-blocklist-adhesion-tablet=\"1\" data-blocklist-adhesion-desktop=\"1\" data-blocklist-recipe=\"1\" data-blocklist-auto-insert-sticky=\"1\" data-blocklist-in-image=\"1\" data-blocklist-chicory=\"1\" data-blocklist-zergnet=\"1\" data-blocklist-interstitial-mobile=\"1\" data-blocklist-interstitial-desktop=\"1\" data-blocklist-universal-player-desktop=\"1\" data-blocklist-universal-player-mobile=\"1\" ><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Strength Programs Beginner-to-Intermediate Powerlifting Focus Muscular Size Focus CrossFit-style Focus Olympic Weightlifting Focus Specialty Focus Need help deciding on a program? Use our Program Quiz: What Our Clients Are Saying Frequently Asked Questions Beginners Introduction To Strength &amp; Conditioning Training Strength training, also known as&nbsp;resistance training, is a type of exercise where the muscles of [&hellip;]<\/p>\n","protected":false},"author":18209,"featured_media":337334,"parent":339783,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-full-width.php","meta":{"publish_to_discourse":"","publish_post_category":"","wpdc_auto_publish_overridden":"","wpdc_topic_tags":"","wpdc_pin_topic":"","wpdc_pin_until":"","discourse_post_id":"","discourse_permalink":"","wpdc_publishing_response":"","wpdc_publishing_error":"","footnotes":""},"class_list":["post-339815","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Strength and Conditioning Programs - Barbell Medicine<\/title>\n<meta name=\"description\" content=\"Expertly created strength training programs to suit your goals and preferences with detailed programming and supporting information.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.barbellmedicine.com\/training-programs\/strength\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength and Conditioning Programs - 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