Utilising the Strength Curve Wisely in Training

Introduction

In training, the strength curve is the exact profile of force that can be produced across the range of motion of an exercise. Every lift has points where leverage is poor and force demands are high, and points where leverage improves and muscular tension decreases.

 Coaches who ignore the strength curve prescribe exercises that load athletes ineffectively—either underloading prime ranges, or overloading positions that create undue fatigue with little transfer. What’s more, poor programming of various strength curves result in undesirable changes, which can promote reduced joint integrity and hamper strength production.

The Basics of the Strength Curve

An exercise’s strength curve reflects how force production changes across joint angles:

• Ascending strength curve – demand is highest in the bottom position and decreases as you ascend and leverages improve (e.g., squat, bench press).
• Descending strength curve – demand is lowest at the start and highest at the end (e.g., upright row).
• Bell-shaped strength curve – demand peaks in the mid-range, lower at start and finish (e.g., biceps curl).

These curves exist because of lever arms, joint mechanics, and muscle length-tension relationships. The nervous system recruits motor units according to these demands, meaning adaptations are strength-curve dependent.

Where Coaches Go Wrong

Most personal trainers and coaches simply rotate exercises for novelty, not mechanical reasoning. The problem is threefold:

1. Loading inefficiency – For example, in a bench press, maximal load is limited by the bottom range. The top half receives minimal stimulus unless tempo or accommodating resistance is applied.
2. Fatigue mismanagement – Overloading weak ranges creates high fatigue for minimal hypertrophy or strength carryover.
3. Transfer failure – If the curve does not match the target quality (maximal strength, hypertrophy, or endurance), adaptation will be suboptimal.

Applying the Strength Curve to Program Design

1. Exercise Selection

Select lifts with an awareness of their curve. For hypertrophy, bell-shaped curves are often superior as they load the mid-range where fibres can produce the greatest force. For maximal strength, ascending curve lifts (squat, bench, deadlift) remain staples but must be supplemented.

Example:

Squat (ascending curve) paired with leg press or split squat (more even curve) ensures complete quad loading.

2. Tempo Manipulation

Tempo prescriptions alter the effective curve by changing time under tension at specific ranges.

Slow eccentric (4010) increases force exposure in weak ranges.

Pauses in the stretched position (e.g., 40X2 squat) eliminate elastic contribution and force true concentric output.

Continuous tension (no lockout) eliminates rest at the top, enhancing stimulus in mid-range dominant exercises.

3. Accommodating Resistance

Bands and chains modify the external resistance to better match the ascending curve of barbell lifts.

In a squat, chains de-load at the bottom where leverage is weakest and load heavily at lockout where leverage improves.

This shifts the bar path closer to the muscle’s natural capacity curve, raising motor unit recruitment throughout.

4. Assistance Work for Curve Gaps

Prime movers fatigue differently across ranges. Intelligent accessory selection covers what the main lift misses.

Example for Bench Press:

Bottom range: Spoto press, dumbbell press with deep stretch.

Mid-range: Barbell press with tempo manipulation.

Lockout: Board press, close-grip floor press, or banded work.

Practical Programming Examples

Even Focus (Squat Emphasis)

• A1 Back Squat, Barbell – 4 x 6 40X0 240s
• B1 Bulgarian Split Squat – 4 x 8 3010 90s
• B2 Lying Leg Curl – 4 x 6 40X0 90s
• C1 Step up, Side – 3 x 12-15 1010 60s
• C2 Horizontal Back Extension – 3 x 10-12 3011

End Range Focus (Pressing Emphasis)

• A1 Flat Press, Barbell, Chains – 6 x 4 40X0 240s
• B1 Dumbbell Press, 15d Incline – 3 x 8-10 3010 90s
• B2 Row, Bent Over, One Arm, Dumbbell – 3 x 8-10 3010 90s

Key Takeaways

• Every exercise has a strength curve—load it wisely, don’t ignore it.
• Use tempo, accommodating resistance, and targeted accessories to balance force demand across ranges.
• Match curve exploitation to the range at which adaptation is sought: End range, Mid range etc

FAQs

What is the strength curve in training?

It is the profile of force demand across an exercise’s range of motion, dictated by leverage and muscle mechanics.

Should I avoid ascending curve lifts like squats and bench press?

No. They are foundational but must be balanced with accessories or loading strategies to cover their weak ranges.

How do bands and chains help with strength curves?

They provide accommodating resistance, matching load to the body’s natural leverage changes across the range of motion.

Can tempo replace accommodating resistance?

Tempo manipulations can bias loading toward weak ranges, but they do not alter load distribution like bands and chains.