A Journey Through (1950s–1980s) Strength Training Routines
The world of strength training has evolved drastically, but the foundational routines and principles from the 1950s through the 1980s still resonate today. From the raw simplicity of early routines to the explosive popularity of bodybuilding in the 1970s, each decade brought its own flavor and approach to building muscle and power. Let’s dive into this journey, uncovering the key exercises, cultural icons, and game-changing philosophies that defined the golden age of strength training.
Strength Training Decades: Key Routines and Trends (1950s–1980s)
Each decade brought a distinct approach to strength and fitness, influenced by cultural shifts, pioneering athletes, and the growing science of body mechanics.
| Decade | Core Philosophy | Popular Exercises | Iconic Figures |
|---|---|---|---|
| 1950s | Function over form | Squats, deadlifts, military presses, bench press | Steve Reeves, Reg Park |
| 1960s | Focus on muscle aesthetics and symmetry | Clean and press, pull-ups, dips, bent-over rows | Bill Pearl, Sergio Oliva |
| 1970s | Golden Age of Bodybuilding | Arnold press, preacher curls, cable crossovers, compound lifts | Arnold Schwarzenegger, Franco Columbu |
| 1980s | High-intensity training and volume | Circuit training, drop sets, incline bench press, leg extensions | Tom Platz, Lee Haney |
Note: The 1950s saw routines focused on strength and utility, while the 1970s onward became heavily centered on aesthetic appeal and muscle definition.
1950s: Practical Power and Full-Body Workouts
In the 1950s, strength routines were straightforward and practical, designed to build functional muscle that translated to real-life strength. Bodybuilders and athletes focused on compound exercises that worked multiple muscle groups.
Key Elements of 1950s Training
| Routine Type | Exercises | Frequency |
|---|---|---|
| Full-Body Workouts | Squats, deadlifts, military press | 3 times per week |
| Minimal Isolation Work | Basic curls, tricep extensions | Incorporated sparingly |
| Focus on Form | Heavy emphasis on technique over volume | High-quality reps, lower volume |
Pro Insight: Reg Park, one of the most influential figures, kept his training basic with heavy weights, focusing on 5×5 routines (5 sets of 5 reps) for power and size.
1960s: Building Symmetry and Aesthetics
The 1960s saw a shift toward aesthetics and symmetry, with bodybuilders placing greater emphasis on balanced proportions. While compound lifts remained foundational, isolation exercises became more popular, helping athletes sculpt specific muscle groups.
Popular 1960s Routine: Split Workouts
| Day | Focus | Exercises |
|---|---|---|
| Monday/Thursday | Upper Body | Bench press, pull-ups, clean and press, tricep dips |
| Tuesday/Friday | Lower Body | Squats, lunges, calf raises |
| Wednesday | Rest or Light Cardio | Rest or light jogging |
| Saturday | Full-Body or Weak Points | Weak-point training (e.g., arms, calves) |
| Sunday | Rest | Full recovery |
Training Tip: Bodybuilders like Bill Pearl added high-rep exercises for specific muscles to improve symmetry, emphasizing quality over quantity and intense focus on muscle control.
1970s: The Golden Age of Bodybuilding
With the 1970s came the explosion of bodybuilding, thanks largely to icons like Arnold Schwarzenegger. Training routines became longer, focusing on high-volume workouts with an emphasis on muscle size and definition. Gyms flourished, and strength training entered mainstream culture, bringing more complex routines and targeted isolation exercises.
Key 1970s Training Techniques
| Technique | Description | Example |
|---|---|---|
| Pyramid Sets | Increase weight with each set to maximize muscle growth | 5 sets of bench press, increasing each set |
| Supersets | Pairing exercises with minimal rest for a greater pump | Bicep curls + tricep extensions back-to-back |
| Isolation Movements | Focus on single muscles to create defined aesthetics | Cable crossovers, preacher curls |
| Body Part Splits | Focusing on specific body parts each day (e.g., chest day, leg day) | Chest on Monday, back on Tuesday, etc. |
Iconic Move: Arnold’s signature “Arnold Press” developed his iconic shoulders, combining a traditional press with a rotating twist.
Sample 1970s Routine (Body Part Split)
| Day | Muscle Group | Exercises |
|---|---|---|
| Monday | Chest | Bench press, dumbbell flyes, cable crossovers |
| Tuesday | Back | Deadlifts, bent-over rows, lat pulldowns |
| Wednesday | Shoulders | Arnold press, lateral raises, upright rows |
| Thursday | Legs | Squats, leg press, calf raises |
| Friday | Arms | Barbell curls, tricep extensions, hammer curls |
| Saturday/Sunday | Rest | Active recovery or complete rest |
Training Insight: Bodybuilders of the 1970s followed high-rep, high-volume routines to maximize muscle pump and definition, training 5-6 days a week to perfect every muscle group.
1980s: High-Intensity Training (HIT) and Advanced Techniques
The 1980s saw a shift towards High-Intensity Training (HIT), popularized by Mike Mentzer, with a focus on achieving muscle failure with fewer reps and sets. This training style catered to athletes looking to optimize time and effort in the gym, balancing high-impact workouts with ample recovery.
Popular 1980s Techniques
| Technique | Description | Example |
|---|---|---|
| High-Intensity Training | Workouts with fewer sets but maximum intensity | One set to failure on bench press |
| Drop Sets | Reducing weight mid-set to push muscles to exhaustion | Drop weight after hitting failure on last rep |
| Circuit Training | Fast-paced circuit combining strength and cardio | Leg press, push-ups, pull-ups, rest for 1 min |
| Rest-Pause Sets | Taking short pauses between reps to extend set duration | Bench press to failure, 10s rest, push again |
Training Note: Tom Platz’s legendary leg workouts used rest-pause sets and heavy squats to build massive quad strength, inspiring countless athletes to adopt similar high-intensity techniques.
Sample 1980s Routine (HIT)
| Day | Focus | Exercises |
|---|---|---|
| Monday | Full Body | Squats, bench press, pull-ups, barbell rows |
| Wednesday | Rest | Light cardio or flexibility work |
| Friday | Full Body | Deadlifts, shoulder press, leg press |
| Saturday/Sunday | Rest | Full recovery |
Pro Tip: HIT workouts use fewer sets, so each rep matters. Focus on perfect form and explosive power to make each session count.
The Evolution of Strength Training Equipment
From basic barbells to specialized machines, the equipment evolved to meet the changing needs of each decade’s training styles.
| Decade | Typical Equipment | Notable Innovations |
|---|---|---|
| 1950s | Barbells, kettlebells, basic benches | Adjustable weight dumbbells |
| 1960s | Barbells, pull-up bars | Smith machines, leg press machines |
| 1970s | Dumbbells, cables, benches | Cable machines, universal multi-stations |
| 1980s | Full gym setups with machines | Nautilus and advanced isolation machines |
Training Insight: The 1980s introduced specialized machines like Nautilus, allowing for targeted isolation work without free weights.
Lessons from the 1950s–1980s Strength Routines
- Focus on the Fundamentals: Compound lifts—like squats, deadlifts, and bench press—remain foundational. These exercises deliver on strength, balance, and muscle building.
- Prioritize Recovery: Training frequency increased through the decades, but so did awareness of rest and recovery. Each routine was balanced to prevent overtraining.
- Adapt to Goals: Training evolved to meet both functional and aesthetic goals. Use isolation exercises if you’re focused on symmetry, or stick with full-body workouts for strength and power.
- Experiment with Intensity: High-rep, low-weight approaches of the 1970s differed from the intense, low-rep sets of the 1980s. Tailor your routine to meet your intensity and volume preferences.
By learning from these decades, you can build a routine that honors the classic foundations while adapting to modern insights for a powerful and resilient physique. Ready to lift like the legends?