“Strength training, also known as weight training is physical activity designed to improve muscular fitness by exercising a specific muscle group or muscle against external resistance, including free weights, machines or your own body weight” according to American College of Sports Medicine (ACSM)
Its a style of training that all of a sudden is not something purely visualised as something that “Men do”…..i would go as far as saying that here at transform we have as many female members who now incorporate strength training into their gym routines as the guys do.
Hopefully its due to the fact they have educated themselves or their trainer has educated them……on top of that we would be naive to underestimate the effect that social media plays on influencing our choices.
Instagram for example is a breeding ground to showcase physiques, lifestyles and results that strength training has brought to people across the whole world.
So my question to you is….
“If you’re not incorporating any strength training into your weekly routine then WHY?’
Lets look at the main benefits that resistance training can bring to people who use a structured approach to their training.
Increased Range of Activities
Building a stronger, powerful and bullet proof body will ultimately allow you greater durability and movement throughout life. Imagine a savagely strong body and compare that to a weak, flimsy version and you should have two very different pictures in your head?
When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. You will feel energised and actually want to live a more active lifestyle. This is showcased by our members, specially those who begin our kickstart programmes and feel lethargic and low on energy at the start but then once embroiled in the plan become a new person….
Reduced Body Fat
I’m pretty sure that most people would have visualised cardio training as being the best way to reduce body fat????
Well surprisingly it isn’t….
It is a proven fact that muscle burns more calories at rest than fat. Not only will resistance training build fat burning muscle, but fat is also being burnt as you workout. Lifting weights will improve your whole body metabolism, your muscle tone will improve, fat will be reduced and the shape of your body will improve. That doesn’t mean we do not need aerobic exercise in our routine.
Strength training alone will burn fat and give your body that desired shape that we all strive for…..the shapely legs for that new dress you like or the broader shoulders to pack out a new shirt.
Osteoporosis. (Brittle bones) – with age comes lesser muscle, weaker bones. Resistance training goes head to head with this and gives it a good run for its money to help maintain longevity and substance.
Do you want to be in your 60s and 70s struggling to move, struggling to be independent or do you want to continue to be kicking ass and doing as much as you possibly can??
Weight training not only trains our skeletal muscle but also our cardio muscle and the most important of all – the heart!
Keep your ticker in top form by pumping iron, says a study conducted by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University. The study looked at what happens to arteries and blood flow after 45 minutes of moderate-intensity strength training and found that there was up to a 20 percent decrease in blood pressure — a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly — 30 to 45 minutes a few times a week.
Prevents lower back pain.
If you’ve ever experienced the above you will know how debilitating it can be, your movement can be reduced 100%, shooting pains, dull aches generally dragging you down.
I would be lying if I said people haven’t injured backs in the gym – but the amount of backs and core regions lifting weights has improved/strengthened and injuries its prevented will be ten fold the amount of injuries obtained.
With thorough research and guidance from a qualified ( read more on this below) trainer you will learn how to lift safely and reduce the risk of injury moving forward. Going into a resistance program and being overly confident too soon and lifting excess weight before executing a technique is not something you should do.
Find a suitable trainer!
Invest in your health..
Finding a gym which has the weights and resistance machines which you can use to build a stronger body is easy – finding a trainer to help build you a program isn’t so easy.
It requires experience, knowledge and patience to be confident enough to be able to build a specific plan for an individual.
Its what sets the gap between the average trainers to the really worthwhile trainers on the market today.
Sometimes trainers are fast tracked that rapidly that they are thrown in at the deep end before they can swim and end up in a situation negative to both the development of the client and their personal development as a trainer.
Its easy to “thrash” a gym user with a cardio workout and proclaim you’ve delivered an awesome session – its a “skill” to build a personal and progressive strength training plan for individuals in the pursuit of chosen goals.
Don’t be afraid to question the trainers background and knowledge base before committing to an agreement. Every single reputable trainer will understand and adhere to your thoughts.
Now answer the question again….
‘Why are you not lifting weights?’