In yesterday’s article, I went through some pro’s and con’s about running. I shared some of my experiences with running also.
I don’t think it’s good for people to only run. That’s why I own a gym and promote a variety of different training methods.
“Strength is NEVER a weakness” is my favorite quote. This can be applied to lots of different strengths but let’s stick to strength of the body today.
It’s not new knowledge that people should lift weights. It is important to strengthen muscles, improve bone density and maintain (improve for most people) range of motion through the joints.
There’s no one method of weight training or weightlifting or strength training – whatever it is referred to – that is the best. A good mix of all methods is great for overall health and fitness.
Weight Training Con’s
- You need to be taught by a good coach
- It does take time to learn and understand how your body works
- You need some equipment (compared to running)
- Perception – getting strong does not equal getting bulky
Weight Training Pro’s
- Best way to improve body composition (build muscle – lose fat)
- Improve flexibility and mobility – it’s ok being flexible but if you cannot control weight in your stretched position then this isn’t good
- Improved posture
- Increase strength and power
- Bone and joint health is improved
- Look and feel better
- Lifting weights is fun
I think the pros easily outway the cons on this one. Basically, the only con in my opinion is you need some direction on what you should be doing and how you should be doing it. Again, that’s why I have a gym and great coaches to help teach people this.
I think there’s three main types of weight training people know about:
- Olympic Weightlifting – Snatch and Clean & Jerk – good for explosive power, mobility, body awareness and speed
- Power Lifting – Squat, Bench Press and Deadlift – good for raw strength
- Bodybuilding – Lot’s of exercises that build muscle (we do a lot of this as accessory work)
As I said, neither one of the three is better than then other. They all have their place and can be used accordingly. One thing to note – weight training is not using a 15lb DB in a Bootcamp style class. Yes, you are using weights but the benefit to that will be much more aerobic than getting strong.
To get strong you need to lift heavy. Heavy is relative to each person but if you can do an exercise 20 times with the weight you’re using – it’s more of a muscle endurance exercise than a strength exercise.
We have lots of people at Defy who can deadlift and squat more than their body weight – your body is capable of that too if you take the time to learn and practice the movements.
How Should you Weight Train?
I’m going to keep this broad because as I mentioned with this, I really think this should be coached to be done properly. I would use the power lifts above to get strong – squat, bench and deadlift at least once per week. Choose bodybuilding type accessory movements to improve the strength of isolated muscle you are weak with and improve aesthetics if that is your goal. Olympic Weightlifting should really only be introduced when you can squat well and hinge well (deadlift). As much as I love Olympic Weightlifting (and we do it at Defy) it’s definitely going to yield the slowest progress out of the three mentioned above – purely because of how technical it is.
If you’re not lifting weights then you absolutely need to be doing. You will thank me in many years when you’re still strong and able. Find a good coach and figure out the best combination for you and your goals.
There’s a reason every athlete spends time in the weight room, they aren’t practicing their sport in there, they’re getting stronger.