Final answer:
The goal of sub-maximal training loads is to build endurance and strength without overexertion. It fits within a progressive overload approach to exercise, where increasing intensity over time leads to muscle growth and strength gains, while also helping to prevent injury.
Step-by-step explanation:
The goal of sub-maximal training loads is to allow an individual to exercise at a level that is less than their maximum capacity. This approach helps in building endurance and strength over time without overexerting the muscles. Sub-maximal training is a strategic part of a progressive overload program, where the intensity or volume is gradually increased to challenge the muscles, leading to adaptations such as increased muscle size and strength. By not always working out at maximum capacity, it reduces the risk of injury and allows for more sustainable and long-term fitness and strength gains.
In contrast, when discussing effective strength training, continually lifting the same weight does not lead to improvements in muscle size or strength. It's important to periodically increase the intensity of the workout – by lifting heavier weights, for example – which makes it more challenging for the muscles and stimulates growth and strength. This is the principle of progressive overload; muscles adapt to the stress placed on them, and to continue improving, the stress must progressively increase.