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Science of Strength Training: Understand the anatomy and physiology to transform your body
Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each exercise and build your strongest body - at home or in the gym
Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health.
Inside the pages of this strength training book, you'll discover:
- The physiology and benefits of strength training
- Workout plans for beginners, enthusiasts, and personal trainers
- The hard dietary science that debunks common myths and important information to properly fuel your body
- Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each
Work towards your strength goals
In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn't, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being.
Not only that, but this title also includes full workout plans and over 100 individual exercises. You'll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians.
Discover more in the series
DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness.
How The Book Works
The first section -- human physiology -- introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.
The second section -- strength exercises -- is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge -- at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.
The third section -- preventing injury -- explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.
The final section -- how to train -- outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you'll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.
Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health.
Inside the pages of this strength training book, you'll discover:
- The physiology and benefits of strength training
- Workout plans for beginners, enthusiasts, and personal trainers
- The hard dietary science that debunks common myths and important information to properly fuel your body
- Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each
Work towards your strength goals
In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn't, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being.
Not only that, but this title also includes full workout plans and over 100 individual exercises. You'll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians.
Discover more in the series
DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness.
How The Book Works
The first section -- human physiology -- introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.
The second section -- strength exercises -- is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge -- at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.
The third section -- preventing injury -- explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.
The final section -- how to train -- outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you'll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.
224 pages, Paperback
First published April 8, 2021
703 people are currently reading
1222 people want to read
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Displaying 1 - 30 of 41 reviews
April 24, 2021
For a beginner this book would be very useful: well explained content paired with excellent diagrams, but there just wasn’t enough detail in the very short sections for me. It’s a good all round review of the science of strength training but there are other books that cover each section better such as Starting Strength, Strength Training Anatomy, and Scientific Principles of Strength Training.
Still, I got a good understanding of the fatigue model of exercise and a few more warmup and cool down regimes to follow.
If the author released a more detailed 600+ page follow up in the same style I’d preorder it 😄
December 23, 2025
Solid foundational book about strength training. Basic concepts explained in a clear, easy to understand format.
October 22, 2022
Very useful overview of the aspects of strength training. It has depth but maybe doesn't explain perfectly for a complete beginner, for example figuring out rest periods. There is a lot of info on rest, but it isn't obvious when you start exercising again or how long to rest generally (unless following a suggested program in the book or evenly spacing in a week). For me, as a beginner, I find I can be very sore and don't know how to judge my body. Exercises use gym equipment. Often exercises have dumbbell and resistance band variations for home. There is some body weight but not much.
October 17, 2022
Brilliant and very useful for when you are starting to get into strength training a bit more and you are struggling to target exactly the muscles you need: this has great illustrations for many exercises that can really help visualize what is supposed to be working (the "mind muscle connection") for maximum effectiveness.
Otherwise it's pretty detailed and would be great for someone studying human anatomy. Simple and useful, I will come back to it depending on what I need.
Otherwise it's pretty detailed and would be great for someone studying human anatomy. Simple and useful, I will come back to it depending on what I need.
May 18, 2025
The "science" part called to me because I'm honestly deeply suspicious of all fitness/dietary advice, unless it's backed up by studies/I know WHY something might work. There is so much pseudoscience out there, it feels all but impossible to know what is actually true.
Science of Strength Training contains the detailed explanations I wanted and feels largely trustworthy. It also helps you problem solve your own workouts. Where it did let me down was in the actual exercises, most of which require specialist equipment. I wouldn't be caught dead in a gym...
Science of Strength Training contains the detailed explanations I wanted and feels largely trustworthy. It also helps you problem solve your own workouts. Where it did let me down was in the actual exercises, most of which require specialist equipment. I wouldn't be caught dead in a gym...
January 25, 2024
As someone with a Biology degree, this book does a very good job of making the science accessible. Having said that, I wonder how much of it is necessary. I'm not overly sure what the overall intention is for this book and the series, but if someone wants an introduction to the gym, in place of a personal trainer maybe, and wants something to follow, then the in-depth science is irrelevant.
It does, however, offer very good visual and written descriptions of different exercises and movements. It also provides programmes for people based on their experience level. I'm not sure anyone in the 'advanced' category would be relying on a book such as this, but does offer progression for newbies.
As someone who has access to a personal trainer, it did help me to understand some of the choices that said PT has made with my programmes, and things to consider going forward as my goals change and/or when I move away from PTing and start to be more independent with my gym and fitness journey.
Personally, I chose to take the nutrition advice with a pinch of salt. It helped to answer questions about pre-and post-workout nutrition choices. But there is other nutrition-based literature that I consider for my needs (Why We Eat (Too Much): The New Science of Appetite, Ultra-Processed People: The Science Behind Food That Isn't Food). I would say that this book is a good introduction to nutrition (for the gym) for most people who don't struggle with the same food-related issues that I struggle with.
Overall, it is a really good introduction to strength training, but I would say that it is an impractical reference for when actually in the gym (if that is the intention of the book). Having said that, I'm not sure there's much more the author/series could do beyond creating video content that would then have to be locked somehow so only someone who has purchased the book can access it - not easily possible, I am aware. The movements and exercises are well described, but I feel like most people would benefit from a video over a book for the sort of content this is covering.
It does, however, offer very good visual and written descriptions of different exercises and movements. It also provides programmes for people based on their experience level. I'm not sure anyone in the 'advanced' category would be relying on a book such as this, but does offer progression for newbies.
As someone who has access to a personal trainer, it did help me to understand some of the choices that said PT has made with my programmes, and things to consider going forward as my goals change and/or when I move away from PTing and start to be more independent with my gym and fitness journey.
Personally, I chose to take the nutrition advice with a pinch of salt. It helped to answer questions about pre-and post-workout nutrition choices. But there is other nutrition-based literature that I consider for my needs (Why We Eat (Too Much): The New Science of Appetite, Ultra-Processed People: The Science Behind Food That Isn't Food). I would say that this book is a good introduction to nutrition (for the gym) for most people who don't struggle with the same food-related issues that I struggle with.
Overall, it is a really good introduction to strength training, but I would say that it is an impractical reference for when actually in the gym (if that is the intention of the book). Having said that, I'm not sure there's much more the author/series could do beyond creating video content that would then have to be locked somehow so only someone who has purchased the book can access it - not easily possible, I am aware. The movements and exercises are well described, but I feel like most people would benefit from a video over a book for the sort of content this is covering.
March 9, 2025
As a lifetime athlete and lover of science, I thoroughly enjoyed this book. The explanations go into enough scientific detail to satisfy curiousity, but they’re worded in a way that’s easy to digest. The explanations are paired with extraordinary(!) diagrams, and they’re logically split into chapters that are long enough to cover the bases while short enough to keep the reader engaged. A great read either for long periods of time or piecewise, and for anyone interested in strength training or physiology in general.
July 11, 2025
I thought this was a good intro to strength training. I am trying to figure out a strength training program that will be good for me, and I feel like this gave me good ideas for where to start. Also, I liked the thorough explanation of the workouts as well as the variations. I didn't read through all of the science at the beginning since that didn't interest me as much, and I didn't care for the nutrition section. Overall, interesting and helpful read.
April 17, 2024
It is a good book for beginners. If you have never visited sport gyms or have never tried strength trainings - you definitely could explore a lot of from this book. And even in this case, you should give more attention for practice, this book just decrease your time to understand your personal workout program and goals
I do not explore sth new here, but It was very interesting for me to read
I do not explore sth new here, but It was very interesting for me to read
April 8, 2022
Excellent!
September 20, 2023
great book for beginners
April 10, 2025
Loved it ! 5 stars !
January 31, 2024
If I were rating this based on my own reading of the book, would probably be closer to 3 stars, but for the target audience think deserving of 4-5. I have a pretty established base of knowledge about resistance training so probably 85+% of this book was review for me, but it was still enjoyable to read / skim.
The first section, on Human Physiology, will be of most interest to advanced lifters. I really enjoyed looking at the biology of muscle tissue and how hypertrophy and strength gains work at a molecular level. It's a layer deeper than what the 'science-based lifting' guys talk about, and actually helps make a lot of their prescriptions make sense once you look more at the underlying biology. I got (positive!) flashbacks to AP Bio a decade ago.
Many, many quibbles I have with various sections, but nothing I outright disagreed with or that struck me as too off-base. Overall a very good skim for experienced lifters and a very good read for those new to it.
The first section, on Human Physiology, will be of most interest to advanced lifters. I really enjoyed looking at the biology of muscle tissue and how hypertrophy and strength gains work at a molecular level. It's a layer deeper than what the 'science-based lifting' guys talk about, and actually helps make a lot of their prescriptions make sense once you look more at the underlying biology. I got (positive!) flashbacks to AP Bio a decade ago.
Many, many quibbles I have with various sections, but nothing I outright disagreed with or that struck me as too off-base. Overall a very good skim for experienced lifters and a very good read for those new to it.
January 29, 2023
Determining maintenance calories: 10 kcal x weight in Ib x activity multiplier
Sedentary 1.3-1.6
(<8,000 steps a day)
plus 3-6 days of strength training
Lightly active 1.5-1.8
(8-10,000 steps a day)
plus 3-6 days of strength training
Active 1.7-2.0
(10-15,000 steps a
day) plus 3-6 days of strength training
Very active 1.9-2.2
(15,000+ steps a day)
plus 3-6 days of strength training
Training the calf muscles not only adds size and strength to the lower leg; but also aids in increasing stability at the knee.
Strong abs lead to a healthy core, a protected spine, and reduced lower-back injury.
46% OF INURIES ARE SPRAINS (DAMAGE TO A LIGAMENT) AND STRAINS (AN OVERSTRETCH OR TEAR IN A TENDON OR MUSCLE).
Overuse injuries: Tendinitis is the inflammation of the tendon and the microtears resulting from overloading of the muscle-tendon unit with too much load or too sudden a movement. Tendinosis is the degeneration of the tendon in response to chronic overuse without proper time to heal.
Tears- microtears to tendons or muscles or bigger tears in the muscle-tendon unit.
Tendinitis- acute inflammation at the joint.
Tendinosis- degeneration of the tendon from chronic overuse.
Impingement-pinching of the tendons within the rotator cuff.
Sedentary 1.3-1.6
(<8,000 steps a day)
plus 3-6 days of strength training
Lightly active 1.5-1.8
(8-10,000 steps a day)
plus 3-6 days of strength training
Active 1.7-2.0
(10-15,000 steps a
day) plus 3-6 days of strength training
Very active 1.9-2.2
(15,000+ steps a day)
plus 3-6 days of strength training
Training the calf muscles not only adds size and strength to the lower leg; but also aids in increasing stability at the knee.
Strong abs lead to a healthy core, a protected spine, and reduced lower-back injury.
46% OF INURIES ARE SPRAINS (DAMAGE TO A LIGAMENT) AND STRAINS (AN OVERSTRETCH OR TEAR IN A TENDON OR MUSCLE).
Overuse injuries: Tendinitis is the inflammation of the tendon and the microtears resulting from overloading of the muscle-tendon unit with too much load or too sudden a movement. Tendinosis is the degeneration of the tendon in response to chronic overuse without proper time to heal.
Tears- microtears to tendons or muscles or bigger tears in the muscle-tendon unit.
Tendinitis- acute inflammation at the joint.
Tendinosis- degeneration of the tendon from chronic overuse.
Impingement-pinching of the tendons within the rotator cuff.
June 30, 2025
This book is a great place to start if you’re new to strength training or need a clear refresher. The standout feature has to be the anatomical diagrams — they are sharp, easy to understand, and really help you see exactly which muscles you’re working. If you’re a personal trainer, it’s a handy tool to explain things to beginners without getting too technical.
That said, the content itself feels quite basic. It doesn’t dig into the nuances of how training changes depending on your age, gender, or specific goals. The nutrition section is especially broad, missing the chance to offer tailored advice that many would find useful.
As someone with experience, I found it more of a tidy overview than a source of new insights. The book keeps things simple and straightforward, which works well for newcomers but leaves those looking for depth wanting more.
Overall, it’s a well-organised and approachable introduction, with visuals that really add value. Just don’t expect this to be the definitive guide if you’re after advanced or personalised training information.
Verdict: Perfect for beginners and trainers working with them, but a bit too general for experienced lifters wanting more nuance.
That said, the content itself feels quite basic. It doesn’t dig into the nuances of how training changes depending on your age, gender, or specific goals. The nutrition section is especially broad, missing the chance to offer tailored advice that many would find useful.
As someone with experience, I found it more of a tidy overview than a source of new insights. The book keeps things simple and straightforward, which works well for newcomers but leaves those looking for depth wanting more.
Overall, it’s a well-organised and approachable introduction, with visuals that really add value. Just don’t expect this to be the definitive guide if you’re after advanced or personalised training information.
Verdict: Perfect for beginners and trainers working with them, but a bit too general for experienced lifters wanting more nuance.
December 26, 2023
Excellent illustrations highlighting muscle groups under tension for different movements. Helpful color-coded keys and terminology guides. This is a comprehensive book about basic strength exercises and their many variations with different equipment. Really must be paired with a coach or other knowledgeable guide who can show the full movements and train you how to do them safely and effectively to avoid injury and get desired results. The wording of exercises is good, but it's sometimes lacking in specificity because neither the words nor the pictures show enough detailed points of performance. Still, this is a good supplemental resource for someone strength training and interested in what's going on beneath the surface.
September 24, 2025
Un libro imprescindible para maximizar tu entrenamiento
Este libro me atrapó desde la primera página, literalmente me lo devoré porque era justo lo que estaba buscando para entender a profundidad mis entrenamientos y llevarlos al siguiente nivel. La manera en que explica la técnica, cómo evitar lesiones y cómo perfeccionar cada movimiento lo convierte en una guía completa tanto para principiantes como para quienes ya llevamos tiempo entrenando.
Me ayudó a comprender la importancia de la correcta ejecución y a aplicar lo aprendido de inmediato en el gimnasio, notando mejores resultados y más confianza en mis rutinas.
Sinceramente, creo que no solo es un libro para leer, sino para tenerlo siempre a la mano como referencia.
Lo recomiendo al 100%.
Este libro me atrapó desde la primera página, literalmente me lo devoré porque era justo lo que estaba buscando para entender a profundidad mis entrenamientos y llevarlos al siguiente nivel. La manera en que explica la técnica, cómo evitar lesiones y cómo perfeccionar cada movimiento lo convierte en una guía completa tanto para principiantes como para quienes ya llevamos tiempo entrenando.
Me ayudó a comprender la importancia de la correcta ejecución y a aplicar lo aprendido de inmediato en el gimnasio, notando mejores resultados y más confianza en mis rutinas.
Sinceramente, creo que no solo es un libro para leer, sino para tenerlo siempre a la mano como referencia.
Lo recomiendo al 100%.
December 26, 2023
The Pareto principle states that 20% of the actions yield 80% of the results. If you want a book that focuses on the remaining 80% that yields only 20% of the results, then this is the book for you. Very technical, but hardly any information that would be helpful in structuring an actual training program. What little information it does have in this regard, is questionable to say the least.
I'd say pass on this one. There's better information elsewhere.
I'd say pass on this one. There's better information elsewhere.
November 26, 2025
Es muy útil e interesante si buscas conocer nuevos ejercicios y perfeccionar la técnica. Incluye consejos importante sobre el calentamiento y la prevención de lesiones, un punto a tener en cuenta a la hora de entrenar. Creo que es una guía muy completa donde se integra todo lo necesario para llevar a cabo buenos entrenamientos de fuerza que te permitan progresar, aunque he echado de menos una mayor variedad de rutinas.
March 22, 2024
Excellent Read for Anyone Seeking Fitness
I enjoyed the approach to relate each muscle group, primary and secondary, to the exercise that targets that muscle. The details are easy to understand and put into action. The graphics were excellent and well done. I highly recommend this book to anyone seeking to strenthen their body and become fit.
I enjoyed the approach to relate each muscle group, primary and secondary, to the exercise that targets that muscle. The details are easy to understand and put into action. The graphics were excellent and well done. I highly recommend this book to anyone seeking to strenthen their body and become fit.
August 10, 2024
2.5⭐
Mostly decent. The exercises aren't anything new but the caloric recommendation is what brings this down. It's pretty different from everything else I've seen and read recently (except the recommended protein). I honestly wonder if it's just a unit mix up. It looks similar to the equations for kg but it's listed with lbs.... Anyway that small thing made me stop trusting any of the nutrient section.
Mostly decent. The exercises aren't anything new but the caloric recommendation is what brings this down. It's pretty different from everything else I've seen and read recently (except the recommended protein). I honestly wonder if it's just a unit mix up. It looks similar to the equations for kg but it's listed with lbs.... Anyway that small thing made me stop trusting any of the nutrient section.
November 26, 2024
Sách có 2 phần chính là phân tích giải phẫu học của các bộ phận trên cơ thể và các nhóm cơ phối hợp với nhau như nào khi cơ thể thực hiện các bài tập khác nhau. Hình vẽ rất chi tiết và đẹp. Sách phù hợp với người mới tập hoặc những ai chưa có kiến thức về giải phẫu học. Còn tôi nghĩ dân tập lâu năm thì mấy kiến thức này không có gì mới hết.
May 25, 2023
The book has a nice overview of muscle groups, basic exercises, and training advice. It gets pretty dry and repetitive though and I just don't think a book with diagrams (even though they are good) is the best medium for this topic.
April 30, 2024
Pretty basic information, but explained well and detailed. The book would be great for beginners or more advanced lifters who would like a reference book. Four stars instead of five because I do think some sections could use more detail.
September 25, 2025
Excellent! Like all DK books, the design is so well done to visually communicate the content, which is complicated. And even to make the reading a pleasure. This will be a continuing resource for me, and I wish this had been my personal training certification textbook!
September 7, 2022
buenísimo.
May 16, 2023
This book has the knowledge I was searching the whole internet for
August 10, 2023
Amazing illustrations and helped me learn which muscles certain exercises target. I also likes the general intro into exercise physiology.
August 30, 2023
Gives detailed information about building muscle. The exercises given are comprehensive and organized by each muscle group. Good reference 🙂
June 15, 2024
I liked the book. Good depth, and good diagrams. Covers all the we bases. If you’re already into your gym stuff it’s unlikely to change your life but for beginners it could help add value.
Displaying 1 - 30 of 41 reviews