Strength works your muscles by using resistance, like a dumbbell or your own body weight. Strength is an important predictor of performance in many Special Olympics sports. All explosive and speed sports require strength, such as powerlifting, basketball and cycling. Strength training builds muscles in your back, stomach, legs and arms, which gives us the ability to jump higher, throw farther and spring faster. These exercises help your body stay strong and fit by building healthy bones and muscles.