Maximal strength

Maximal strength is the greatest external force a client can produce, labeled Fmm in Zatsiorsky’s definition of muscular strength.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 35.} Reaching that peak requires enough external resistance.^{2Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 33.} Maximal effort against a dime, a baseball and a heavy dumbbell produces different forces; strength is the highest of those values.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 36.}

Strength is the capacity to exert force at a given velocity, rather than only a slow-speed quality.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 45.} The nervous system determines how much of a muscle’s potential gets used: force rises with more motor units, larger units and faster firing.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 45.} Muscle size matters too, since force capacity is related to cross-sectional area.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 46.}

In practice

• The NSCA assigns loads of at least 85% of one-rep max, or 1RM, for 6 reps or fewer on core exercises when training strength.^{6Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 474.}
• Strength sets the ceiling for muscular power: producing force quickly offers little benefit if maximal force is low.^{7Hoffman, NSCA’s Guide to Program Design, p. 119.}
• Raising 1RM improves power in untrained clients, but trained athletes with a solid strength base need force and velocity trained together.^{7Hoffman, NSCA’s Guide to Program Design, p. 119.}
• When a movement allows less than about 0.3 seconds to produce force, rate of force development matters more than maximal strength.^{8Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 236.}