Weightlifting Training - Article By
Posted 04/12/2022 by

Weightlifting Training



Away from all the huff and puff usually related to weight training, I thought I’d dive straight into the ‘why’ as in ‘why would you get into weight training?’

 

I started thinking about how best to produce a dialogue. I’m not a sports scientist nor am I qualified other than as a weightlifting sports coach so data and science have mostly been absorbed over time rather than formally studied.

 

I started CrossFit a decade or so ago and grew to be interested in weightlifting. It wasn't the first time I’d committed to a sport and resistance or weightlifting training, was not as prevalent last century or on the scale it is today.

 

Weight training is also a place that involves a special kind of honesty. Clearly, you may think you are ‘that strong’ and the weight on the bar is going to put that belief fully to the test.

 

Competition and performance philosophy aside there are benefits inherent in resistance training and by default weightlifting worth considering to say the least.

 

Building Overall Strength -

Resistance training with progressive overload stimulates the building of muscle which in turn increases strength.

 

Injury Prevention -

Strength training involves fluid movements that can improve body alignment and can significantly reduce injury risk.

 

Building a Better Runner -

Stronger muscles mean better performance - period. One of the benefits from resistance training is your core being better able to support your body's weight and in turn, assist the maintenance of form during exercises like running. In addition to your arms and legs being more powerful.

 

Improving Flexibility -

Resistance training has been shown to improve flexibility at least as much, in many cases, as a static stretching programmed.

 

Boost to Heart Health -

Simply put, stronger muscles place less demand on the heart allowing the heart to do more of its work for overall less effort. Building muscle through resistance training has been shown to lower blood pressure as well as reduce the onset of diabetes.

 

Feel Empowered - Feel Confident

More strength, improved metabolism and flexibility as well as the sense of achievement that can be derived from resistance training has been shown to improve self image and confidence levels.

 

Improve Joint Health -

Most strength training exercises are lower-impact, you can build muscle strength and endurance with less stress on the joints. Weight-bearing workouts will help strengthen your joints, you can reap those results while reducing your risk of injury if you opt for resistance training. Moves like

squats and lunges work to strengthen your joints and mimick functional movement patterns; think bending down to pick up a baby, pushing a heavy door, or getting up from a chair.

 

Improve Lower Back Function:

Various reviews have found exercise reduces pain and improves physical function in people suffering with low back pain. The efficacy of strength training alone has been examined in trials revealing that strength training is as effective in reducing pain and more effective in improving physical function than aerobic training in those suffering with low back pain.

 

Increasing Bone Mineral Density:

Essentially when tension is applied through muscles pushing and pulling against bones it causes bones to lay down more bone material.

 

Bone mineral density (BMD) reflects the strength of bones. Low bone mineral density means that bones are weak and, therefore, more prone to fractures.

 

Some research supports evidence that adults who do not perform strength training may experience up to a reduction in bone mineral density every year of their life. On the positive side similar research has found significant increases in BMD with strength training.

 

Enhance Mental Health:

Studies have shown that exercise regimens involving both strength training and aerobic activity resulted in significantly greater cognitive improvement in older adults than did aerobic activity alone.

 

Self-esteem is relatively stable over time and less likely to be affected by exercise however positive changes of strength training on self-esteem have been reported.

 

Although the results have been mixed there is evidence to support strength training as an effective intervention for helping to reduce the symptoms of depression in adults with depression.

 

Taken in combination the health benefits of strength training can include an improvement in mental health.

 

Before I let you go I’d like to put in here that I believe this to be true. Since I took up weightlifting, progressive overload training, resistance training - it all means carrying, lifting, pushing, pulling, adding weighted resistance to increase muscular effort - I have been excited by the willingness of people to step outside of their daily roles in life and lift weight above their head.

 

In signing off I have reached an age I did not think was going to be possible for me in light of various youthful transgressions. I found my way to CrossFit and that involved weight training, resistance training whatever you want to call it. I believe I have maintained good levels of strength and lean muscle mass and I feel I’m able to move a lot better than some of my contemporaries - all down to weight training.

 


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