Strength Training in 2024
Strength training has seen major advances and changes in recent years leading up to 2024. With new research, techniques, equipment and technology, how people strength train in 2024 looks quite different than even a decade ago.
One of the biggest shifts has been away from the traditional bodybuilding-style workouts focused almost solely on muscle size, to more functional, versatile training that builds usable strength, power, speed and overall athleticism. The goal for many is no longer just aesthetics and looking jacked, but rather becoming a better athlete and being able to excel at sports, activities and life demands.
This has meant that powerlifting, Olympic weightlifting, strongman training, CrossFit, kettlebells and other modalities have risen tremendously in popularity. Things like sprints, jumps and throws have also been incorporated more into training as people aim to be powerful, explosive and fast - not just muscular.
Equipment and Technology
Much of the equipment and technology for strength training has also changed greatly in recent years. Things like safety squat bars, Swiss bars, crossover symmetry systems, Rouge fitness equipment and Kabuki strength items have become very prevalent. More specialty bars, plates, racks and machines suited for serious strength training have emerged.
There has also been various new technology assisting and enhancing lifting. Things like digital weights, connected plates and bars, and sensors that track velocity, force, power output and more are now commonplace in gyms and homes. Apps, wearable devices and AI coaching provide unprecedented feedback and programming optimization too.
The use of things like blood flow restriction training, electrical muscle stimulation and cryotherapy have also increased. People now have access to and utilize methods previously only seen in elite pro and college settings. Recovery, mobility/flexibility and structural balance have also received more attention alongside simply lifting heavy.
Science and Programming
The actual programming and periodization of strength training has changed greatly with all the new science and research. Where simple linear progression using the same sets/reps schemes each session was once the norm, now programs are much more strategically advanced.
Concepts like phase potentiation, block periodization and conjugation inform training. Stress is managed through deloads, variations in volume/intensity and exercise selection and planned maximal strength peaks. Fatigue management and injury prevention are also better understood and applied.
The science on things like optimal protein intake for strength athletes, timing of nutrients, ideal power and velocity ranges for maximal strength gains and more have come a long way too. Programs now incorporate this knowledge for better results.
Nutrition and Supplements
Speaking of nutrition, many athletes now closely monitor macronutrient intake according to personal needs and goals. Things like tracking grams of protein per pound of bodyweight as well as timing the consumption of protein and carbs has shown to aid performance and recovery.
Supplement use has changed quite a bit too. Some once very popular compounds have been replaced by newer formulations. The "pump" enhancers of yesteryear for instance have been supplanted by things that may improve intracellular hydration, muscular endurance, power output, exercise capacity and focus.
Societal Shifts
Finally, some major societal shifts have facilitated changes in strength sports and training. The emergence of social media and content creation surrounding training has enormously increased it's popularity. Being a visible "fitness influencer" is now a thing.
Strength training is also no longer predominately just a male pursuit. Women have embraced lifting in huge numbers in recent years. They've proven serious muscular potential and ability to develop high levels of strength with proper training.
In summary, strength training in 2024 looks significantly different than the lifting environments most were initially introduced to. But the core principles of progressively overloading muscles remain as key foundations underlying the more advances approaches employed today. The future of getting stronger and more physically capable continues to rapidly advance and evolve.