High-Intensity Strength Training (HIST): Everything You Need to Know

Oct 13, 2022

Strength Training

High-Intensity Strength Training

High-intensity strength training (HIST) is a very specific and intense form of strength training. It’s common to confuse this method with high-intensity interval training (HIIT), but they are not the same!

Some basic concepts of high-intensity strength training include:

  • Volume: More is not better! Generally, you would engage in 5 to 10 exercises and finish in less than 30 minutes.
  • Frequency: How often do you repeat the exercise routine – number of sessions in a week, month, or year. For HIST, you will be doing 4 to 8 workouts every month, and you will not be overtraining.
  • Intensity: How much strength and energy you put into the exercise. It’s not about how much you lift but how you do it. It’s in the details of each exercise and the repetition where the greatest gains and higher intensity levels are experienced.

Research shows that these high-intensity training exercises are quite beneficial in burning calories, maintaining and increasing muscle tissue, but the percentage of people following such a routine is marginal and numbers decrease further with age. With 22.4% of young Americans physically inactive, it’s important to know the benefits of this type of exercise. Another study found that those who did strength training one to two times per week were associated with 41-47% reduction in all-cause mortality.

Benefits of High-Intensity Strength Training Exercises

The major benefits of high-intensity strength training include:

Increased Lean Body Mass:

High-intensity strength training will improve your body composition and reduce fat by building lean mass. After which, the cells repair themselves, growing stronger, especially when combined with a sound nutritional approach.

Increased Bone Density:

The more you exercise, the more pressure you put on your bones. This can help you achieve peak bone mass, which is maximum bone density and strength.

Increased Endurance:

The harder you train, the more your body becomes accustomed to certain workout regimes enhancing its capability of oxygen uptake, which increases your endurance.

Increased Injury Resistance:

High-intensity workout makes your muscle flexible and stronger, reducing your chances of injury when performing everyday activities.

Increased Metabolism and Reduced Weight:

HIST training workout increases metabolic rate, using fat as fuel while burning muscle glycogen from your body, helping you lose weight.

Besides, there are other benefits of HIST, including:

  • Improved brain function
  • Balanced blood pressure
  • Reduced body pain
  • Increased insulin sensitivity in persons with type-2 diabetes
  • Decreased stress levels and improved psycho-social health

What Are the Best HIST Exercises?

There isn’t a “best” high-intensity strength training exercise. Your trainer will guide you on some basic and common exercises that have been around for decades and are effective. You will need some patience, persistence, and practice. Moving slowly and thoughtfully will also be key to getting the most out of your workout.

Consult Living Proof NYC Professionals for High-Intensity Training Workout Today

With Living Proof NYC’s temperature-controlled studio, you will not break a sweat while performing your workout routines. Our highly-skilled strength professionals use an evidence-based approach to create a customized workout plan for every individual to help them achieve their goals. Schedule a free intro session and consultation to start your fitness journey today!