athlete bench pressing

Sports Performance: Strength and Weight Training

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Why You Should Care About Strength and Weight Training

Strength and weight training are essential for improving overall athletic performance, building muscle, preventing injuries, and enhancing daily functional movement. At RDE Sports, our expert coaches guide athletes of all ages through properly structured programs to maximize results safely and effectively. In addition to strength training, we offer a variety of sports performance-focused programs designed to improve speed, agility, vertical jump, and overall athleticism.

How a Strength and Weight Training Session Works at RDE Sports

A typical strength and weight training session at RDE Sports begins with a dynamic warm-up to prepare muscles and joints, followed by targeted exercises focusing on building strength, power, and muscular endurance. Workouts are structured with proper technique, progressive overload, and repetition to maximize results, differing from other sports performance sessions by emphasizing controlled resistance and muscle development. Our approach ensures athletes develop functional strength that translates to improved performance in their sport and daily activities.

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Example Strength and Weight Training Workouts

  • Warm-Up (5-10 minutes)
    • Dynamic stretches (leg swings, arm circles, hip openers)
    • Light cardio (jump rope, jogging, or shuttle runs)
  • Strength Circuit (30 minutes) – 3 rounds, 8–12 reps each:
    • Squats (bodyweight or with barbell/dumbbells)
    • Bench Press or Push-Ups
    • Deadlifts or Romanian Deadlifts
    • Dumbbell Rows or Lat Pulldowns
    • Overhead Press
  • Accessory/Conditioning Work (10–15 minutes)
    • Medicine ball slams
    • Sled pushes or prowler pushes
    • Core work (planks, Russian twists, hanging leg raises)
  • Cool-Down (5–10 minutes)
    • Static stretching for all major muscle groups
    • Light foam rolling for recovery
athlete deadlifting

Frequently Asked Questions

How do I book a session?

You can sign up on our app, by clicking the Sign Up buttons above, or feel free to drop in!

What are the prices and session lengths for a strength and weight training workout?

Each session is 45 mins – 1 hour long. They are a $25 drop in, or you can sign up for an unlimited membership for $49/week.

What are the main benefits of strength training?

Strength training helps build muscle, endurance, explosive power and assists with injury prevention. A stronger athlete is a better athlete.

What weight training equipment does RDE Sports use?

We have all sorts of equipment including free weights, benches, resistance bands, medicine balls, boxes and more.

How long does it take to see results from strength training?

An athlete can expect to start seeing results after about 6 weeks of consistent training. 

Is it safe for older adults or beginners to lift weights?

Absolutely. Our programming will always have the athlete’s safety in mind. Whether you’re a beginner or already seasoned in strength training, our coaches will ensure you’re doing relevant lifts with proper form/technique.

Do I have to lift heavy weights to get results?

Not necessarily. Depending on goals, strength and experience, there may be times when lifting lighter weights and more reps would be optimal. There are many factors that can help you decide what’s best.

What’s the difference between strength training and weight training?

Strength training is any exercise that builds muscle and improves overall strength, including bodyweight exercises, resistance bands, or machines. Weightlifting specifically uses free weights or barbells to target and build muscle through lifting motions.