Strength Training - Why would you do it? And why not?
As a personal trainer, I’m extremely passionate that we all be involved in some kind of strength or resistance training.
Strength training can be as simple as using our own body weight, like a squat or push up, and can be as advanced as Olympic lifting (cleans, snatches, jerks, etc). Now I’m not suggesting we all need to be competing at the worlds strongest, or the CrossFit championships, however strength training is a key component to promoting a longer, healthier, and more able life.
In 2022 only 1 person in every 20 in the UK actually strength trains regularly, at levels that would improve their health.
In my travels as a PT. I’ve heard many barriers to hitting the weights; and on some occasions, there are genuine issues, but in most cases the barriers are caused by fear and misconception.
If we remove “I haven’t got time” - which is ridiculous because every single person wastes at least half an hour each day on the phone/computer or watching TV - the remaining popular ‘barriers’ are:
It’s too difficult
I’ll hurt myself
It’s too confusing
I hate the gym environment
Intimidation (I’ll be judged or stared at by other gym goers)
It’s not for women
I’ll get too big
Whilst I can sympathise with these perceptions, let’s quickly discuss. Everything new will bring an element of challenge, but the key is to start slow and easy, and only increasing intensity as you gain confidence. There is overwhelming amount of study data proving people who strength train are far less prone to injury than those who do not.
Hire a coach, join a fitness class, or ask for an induction at the gym to help you understand the basics and ease the confusion. Train at home, outdoors, or at a private studio if you don’t enjoy busy gym spaces. All those people you think are staring at you, were just like you once; people often exercise slightly incorrectly, so never assume that their confidence means they are perfect gym gurus.
Women absolutely need to lift, and I’ll cover that another time (the benefits can actually outweigh those for males). YOU WON”T GET TOO BIG!
The benefits of strength training:
Increased strength and less dependent on others to perform physical tasks.
Burn calories during training - approx 200-300 per average session - however the added muscle tissue means your body burns more calories at rest to maintain your strength.
Diabetes control - higher insulin sensitivity improves how your body processes blood glucose (sugar).
Body fat reduction - more muscle means more calories used for maintenance, and less stored as fat.
Reduced risk of heart disease.
Improved cognitive function - learning and memory.
Reduce/reverse ageing at the genetic level (increased growth hormone - can improve skin appearance - trigger bone forming cells to create stronger, denser bones).
Reduced injury risk (stretching classes risk reduction 4% / general fitness activity risk reduction 37% / strength training risk reduction 68%).
Immune system boosted by blood pumping and stress relief / endorphin release (20% reduction in illness - increased to 60% with regular cardio included).
Raised metabolic flexibility - how the body responds to factors such as diabetes or heart disease.
So face your fears, find a friend, hire a coach and get healthy. Perhaps you can find group sessions at your gym.
I run small group weightlifting workshops weekly, for all ages and abilities, where you can try out different strength exercises in a safe supportive non judgmental environment. You would be encouraged to ask questions and enjoy being coached on good lifting technique.
