What is strong enough?
Everyone can understand that different people with different goals require certain levels of strength. I think the misconception related to this topic is the fact that the majority of us fall on one side or the other. It's common that if you are already strength training that you always want to be stronger. The other side of the coin is that people who are not strength training fail to realize how weak they actually are and how getting stronger could be a HUGE addition to their health.
So, let's start there... Why is strength training and being strong so important?
- Increase lean muscle tissue
- Increase tendon and ligament strength
- Increase bone density
- Increased muscle
- Increases metabolic rate (A.K.A. burn more calories doing nothing).
- Injury prevention
- One of biggest reasons elderly people get hurt is from falling. This is commonly thought as a balance problem, when it's actually not being strong enough to catch or support yourself if you fall. However, if you do fall, your bones tendons and ligaments will be stronger and more robust.
- Lifting weights increases natural testosterone production
So, there are some basic ground-level benefits.. We understand that all types of people can benefit from strength training, but the needs of an Olympic athlete and a normal person differ in degree, not kind.
Let's also quickly dispel the myths that can be associated with strength or lifting weights.
- Lifting weights, especially for women, strikes fear that they will become "bulky". Women who carry an extreme amount of muscle, the ones you would look at and think that's "too big" aren't doing it just by strength training alone. Diet and PEDs are commonly used for women who are competing in high-level bodybuilding events. If you are a woman, you can expect to gain some lean muscle mass from weight training for sure. What commonly happens is the scale goes up and your clothes size goes down! If you are not taking PEDs and eating healthy, you can expect to achieve that toned look many women desire. Speaking of "toned"... you don't fucking tone a muscle. You have more muscle or less muscle... You have more fat, or less fat... so what's the easiest way to get more "toned" or lean... build more muscle, and clean up your diet. Remember, big isn't strong. Strong is strong.
- Lifting weights can hurt or be bad for your joints. I get where people are coming from with this theory. So we need to talk about the few things that prevent you from hurting yourself when strength training.
- Movement mechanics: you cant move like shit and expect to feel good or improve your life. Learn to move properly. Find a coach who can help you MOVE BETTER.
- Loading: following up with the last one... if you are not moving well, you shouldn't add insult to injury by loading beyond your capabilities. Once you are moving well, it's safe to add more weight.
- Range of motion & Equipment: for overall health, I would much rather my clients work to train through a full range of motion first before worrying about any loading. It's common to see people in the gym sacrificing the ROM for a heavier weight. A good, healthy, strong joint is created by doing exactly that: a full range of motion, with control. There is a time and place for changing range of motion, but that’s not the point of this blog.
- Finally, varying the equipment and setup can help you achieve different positions to work towards improving your mobility and continuing to get stronger. If you are someone who is missing some ROM. I'm not telling you not to strength train, I am telling you to start moving and challenge yourself to progress in your mobility, and you will be shocked how much better you feel.
Ok, so I think I have established that strength training is important, and it's very safe if done properly (find a coach). So let's get down to the brass tacks... how strong is strong enough?
Well, it depends... where do you want to perform? The needs of an athlete competing at a collegiate or pro level differ from the needs of general health and fitness.
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