Strength and Conditioning 101 – what you need to know

For athletes, gym goers and personal trainers alike, the term “strength and conditioning” is often thrown into conversations and work out plans, with few having a true understanding on the science behind it and the benefits that it can bring if delivered effectively.

So, what is strength and conditioning training? Well, to put it simply, it’s the method of deconstructing exercise techniques to work on the fundamentals and mechanics of each movement that in turn enhances the performance of an individual. By performance, this is in relation to a client:

Sprinting faster

Jumping higher

Improving flexibility

Lifting heavier

Improving recovery time

The UK fitness industry is healthier than it has ever been. With more gyms and more members, the market has seen its highest ever value exceeding £5bn with continued investment still expected as more opportunities for growth is available. With an increase in exposure to sports science and work out programmes, clients are receiving better returns and more engaging experiences from each session.

Here at Lifetime Training we understand the value that modern sports science can bring to any personal trainer or operator involved in the fitness industry. This can set you apart from the rest, drive better customer relationships and allow you to improve your craft.

Therefore, we wanted to showcase some benefits from adopting new techniques into your daily operations.

Strength and conditioning training feature a range of tools to improve health and physical performance in a variety of contexts. Focusing on these areas can be effective way in transforming your body and achieving great results.

With more accessibility to applications of strength and conditioning techniques and methods, personal trainers are growing a further understanding of the benefits of movement-based fitness which they can provide to all ranges of clients.

From core stability, endurance and plyometrics work, to weight training, there are several strength and conditioning solutions to utilise to reach the goals of your client.

Benefits of Strength and Conditioning Training

If you need more convincing, here are our nine reasons on why you should implement strength and conditioning training into your program.

Smash your clients PB’s:

Dedicating a program to strength and conditioning will ensure your client’s performance over time increases. Through focusing your client on the mechanics of certain movements, driving the details to apply, a strong increase in performance will be achieved across the board – whether this be physical or mental.

Futureproof against injuries:

Assessing a client’s movement pattern is a fundamental part of strength and conditioning training, with injury prevention beneficial to all people who take part in physical activity.

Enhanced General Health:

Exercise in general increases your overall health and wellbeing. But how can you improve it even further? The likes of HIIT training, plyometrics, strength training and cardio conditioning improves cardiovascular health as well as mental health.

Strengthen Bones:

Believe it or not, your bones can also benefit from strength training. As well as your muscles, strength training can improve your bone density through the likes of walking or running.


Due to an improvement in your movement mechanics, assessments can be developed to report on movement patterns and increases functionality. Improved posture can lead to a better overall respiratory system and circulation.


Strength and conditioning can improve competitiveness levels due to the serotonin levels that are released through exercise.

Muscle Mass and Metabolism:

Building up muscle from strength and conditioning training creates a boost in metabolism, which in return burns more calories through your resting period.

Enjoy your exercise routine:

When you recognise the improvements in your movement, working out can become more of a hobby rather than a chore. By looking at how to reduce the rate of injuries, people develop quality movement patterns, resulting in a reduced concern with the risk of injuries from the training programs.

Rapid Recovery from injuries:

As mentioned earlier, one focus is to reduce the rate of injuries through better movement. However, injuries are inevitable at some stage. Using strength and conditioning training makes your muscles stronger, thus aiding the recovery time process.

By including just some of these principles mentioned above into your clients’ training, both you and your client will start to reap the rewards from strength and conditioning programs – that can take your service to new heights. Not only will strength and conditioning add another key element to your training repertoire, it will also allow you to obtain a deeper understanding on the mechanics of movement, exercise and performance.

At Lifetime Training we offer a wide range of fitness courses for your professional and personal development including level 2 personal training courses and level 3 fitness instructor courses.

Lifetime training has also teamed up with S&C education, to offer strength and conditioning level four courses. For more information, visit our strength & conditioning page or contact us on 0203 142 9086.

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