Strength and Conditioning Defined

Strength training develops your ability to produce force against resistance—improving muscular, tendon, and neural performance—while conditioning trains your cardiovascular and energy systems to sustain that effort over time.

When combined, the two approaches improve performance, body composition, and resilience. The American College of Sports Medicine and the Centers for Disease Control and Prevention both recommend integrating progressive resistance with structured aerobic work for optimal long-term health and fitness [1, 2].

At Colfax Strong, our personal and semi-private training programs merge these methods into individualized plans for Denver athletes who want lasting results.

What Is Strength Training?

Strength training uses resistance—through barbells, dumbbells, kettlebells, cables, or bodyweight—to increase muscle force, coordination, and control. Sessions typically use lower repetitions, heavier weights, and compound, multi-joint movements.

Muscular Adaptations

Hypertrophy: Muscle growth driven by mechanical tension and progressive overload.

Neural Adaptations: Improved coordination and recruitment of motor units [3].

Bone & Connective Tissue: Increased bone density and tendon strength through load-bearing activity [4].

Load and Volume Guidelines

Training Level	Main Focus	Sets × Reps	Relative Load	Rest	Progression Cue
Beginner	Technique & base strength	1–3 × 8–12	~60–70% 1RM	1–2 min	Add 2–5% load once reps are easy
Advanced	Max strength/power	3–6 × 3–6 (strength) / 3–5 × 1–3 (power)	~80–95% 1RM	2–3+ min	Cycle load and volume over training blocks

(Adapted from American College of Sports Medicine, 2009 [1])

Popular Strength Training Movements

• Squats: Back, front, or goblet squats to build total-body power.
• Hinges: Deadlifts, Romanian deadlifts, and hip thrusts for posterior-chain strength.
• Pushes: Bench presses, push-ups, and overhead presses for upper-body control.
• Pulls: Rows and pull-ups for back strength and posture.

At Colfax Strong, our personal trainers ensure every movement pattern is mastered before increasing load or speed.

What Is a Conditioning Workout?

Conditioning develops aerobic and anaerobic energy systems—the pathways your body uses to produce and replenish energy during activity.

• ATP-PC System: Fuels short, explosive efforts (< 15 s) [5].
• Anaerobic Glycolysis: Powers high-intensity work lasting 20 s – 2 min.
• Aerobic System: Sustains longer bouts and drives recovery [6].

You can gauge intensity with the CDC’s talk-test guide [7]: moderate effort lets you talk but not sing, while vigorous effort limits conversation to a few words.

Conditioning Is More Than Cardio

Conditioning isn’t just running or cycling. It can include sled pushes, kettlebell complexes, or circuit training that combine muscular and cardiovascular stress. Integrating these modes improves endurance and movement economy [8].

In our semi-private sessions at Colfax Strong, coaches blend conditioning intervals with strength work to build durability without overtraining.

Key Differences Between Strength and Conditioning

Category	Strength Training	Conditioning Workouts
Intensity & Rest	High loads, low reps, long rest (2–3+ min)	Moderate loads or bodyweight, short rest or continuous work
Energy System	ATP-PC, short anaerobic bursts	Glycolytic and aerobic pathways
Performance Markers	1RM, bar speed, total volume	Heart-rate recovery, VO₂, time to complete

Benefits of Combining Both

Improved Body Composition: Strength builds lean mass; conditioning aids fat loss [6].

Reduced Injury Risk: Resistance work enhances tissue integrity; conditioning improves fatigue tolerance [4].

Enhanced Altitude Performance: At Denver’s 5,280 ft elevation, combining both prepares athletes for skiing, hiking, and running [9].

Training Principles for Denver Athletes

Living and training at altitude increases demand on your cardiovascular and respiratory systems. According to Kenney et al. (2021) [6], early workouts may feel harder due to reduced oxygen pressure—so ease in.

Tips for Mile-High Training:

• Alternate heavy strength and conditioning days.
• Avoid stacking maximal lower-body sessions with long endurance efforts.
• Reduce load or duration by 10–15% while acclimating.
• Prioritize sleep, hydration, and recovery between sessions.

Our personal training programs at Colfax Strong are tailored around these exact principles to help you thrive at altitude.

Sample Weekly Structure

3-Day Hybrid Schedule

• Day 1: Full-body strength (squat, hinge, push, pull) + short Zone 2 finisher
• Day 2: Conditioning intervals or sled work + mobility
• Day 3: Strength + loaded carries

4-Day Split (for advanced clients)

• Mon: Upper-body strength
• Tue: Aerobic base work
• Thu: Lower-body strength
• Fri: HIIT or intervals

This structure reflects how Colfax Strong’s semi-private training balances recovery and performance for Denver’s altitude and active lifestyle.

Build Your Strongest Self in Denver

Whether you’re prepping for mountain adventures or just want to look and feel better, the best results come from balancing strength and conditioning under expert guidance.

At Colfax Strong, our personal and semi-private training programs combine evidence-based programming with real coaching to help you move better, recover faster, and stay consistent year-round.

Schedule your free intro session here to build your custom strength and conditioning plan today.

FAQ: Strength and Conditioning for Denver Athletes

1. What’s the main difference between strength training and conditioning?
Strength training builds force and muscle; conditioning builds endurance and cardiovascular capacity. Combining both gives balanced, functional fitness.

2. Can I do strength and conditioning on consecutive days?
Yes. Alternate emphasis—train strength one day and conditioning the next—to avoid fatigue overlap.

3. How should I adjust my training at altitude in Denver?
Lower intensity by 10–15% for the first 1–2 weeks and focus on hydration and recovery.

4. How long should a conditioning session last?
Most range from 15–45 minutes depending on intensity. Zone 2 work builds endurance, while HIIT develops power and recovery speed.

5. Is personal training necessary for beginners?
Working with a personal trainer ensures proper form, progressive overload, and accountability—especially when starting or returning after injury.

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References

1. American College of Sports Medicine. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
2. Centers for Disease Control and Prevention. (2024a). How much physical activity do adults need? CDC Physical Activity Guidelines. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
3. Gollnick, P. D., & Saltin, B. (1982). Significance of skeletal muscle fiber types to metabolism and fatigue. Journal of Applied Physiology, 53(3), 798–804. https://doi.org/10.1152/jappl.1982.53.3.798
4. Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004). Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), 1985–1996. https://doi.org/10.1249/01.MSS.0000142662.21767.58
5. Robergs, R. A., & Roberts, S. O. (2000). Exercise Physiology: Exercise, Performance, and Clinical Applications. Mosby.
6. Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2021). Physiology of Sport and Exercise (7th ed.). Human Kinetics.
7. Centers for Disease Control and Prevention. (2023). Measuring physical activity intensity. CDC Activity Basics. https://www.cdc.gov/physicalactivity/basics/measuring/index.htm
8. Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M. C., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercise. Journal of Strength and Conditioning Research, 26(8), 2293–2307. https://doi.org/10.1519/JSC.0b013e31823a3e2d

Centers for Disease Control and Prevention. (2024b). Travelers’ health: Yellow Book – High-altitude travel and illness. https://wwwnc.cdc.gov/travel/yellowbook/2024/environmental-hazards-risks/high-altitude-travel-and-illness