Resistance Training 101
“We should ALL Lifts weights, and for different purposes”
One of the hardest concepts to get across to a new client (and particularly women) is the importance of the inclusion of lifting weights / resistance training, as part of their overall program design.
Their reasons for initial objections are numerous, and often include a fear of becoming “Muscle bound”, “De-feminisation”, or becoming “Too Bulky”.
These fears are often unfounded, miss construed and often due to a miss understanding surrounding the facts of the matter and general lack of education about the area.
When you consider that from the age of 50 years old, on average humans loose around 1% of muscle mass, every year, and considering that resistance training is the ONLY known method to reverse this process, it highlights its importance as a significant part of program design.
Whist many people lift weights, in gyms worldwide (And now more so than at any other time in history), there are MANY reasons why they do it, and many different types of athletes and gym populations who benefit from doing so.
Here is a breakdown of the types of activities that ALL involve resistance training, which are undertaken in gyms nationwide, Often with a mix of all of these activities and related goals taking place at once under one roof.
- Bodybuilders and general population gym goers who want to “Look better”
Perhaps the most popular overall percentage within any given gyms or health studios.
These people lift for the entire motive of “Looking better”.
By using barbells, dumbbells and machine weights and body weight exercises (Calisthenics) to sculpt their “Ideal physique” and will include compound movements (to build strength throughout many muscles) and isolation exercises, strictly homing in on certain body parts.
Usually, the common denominator with these related groups is to get stronger and carry less bodyfat. Especially if being a body builder, if competing in physique competitions (But these people are generally in a very small minority overall, as most bodybuilders do not compete).
- Powerlifters
These athletes are far less obsessed with appearance than bodybuilders and enter competitions to lift the most weight (highest total), across these three specific exercises, performed in this order.
- Squats
- Bench Press
- Deadlifts
On competition “Meets” each athlete has 3 attempts at each lift and their best lifts added up are what makes their “total”, there is a huge emphasis on overall lifting technique and many different lifting affiliations have different rules surrounding the area and the allowance of “lifting gear”, e.g., gip aids and clothing that may or not be allowed for competition use.
- Olympic weightlifters
Olympic Weightlifting (so called as it’s been an Olympic sport since 1896) has become significantly more popular since the advent of the sport, “Cross Fit”, where as many as 500 gyms alone in the UK are now official affiliates (since 2005), and Olympic Weightlifting is a significant component of the members training.
Olympic Weightlifting as a sport involves the execution of two exercises, in this order.
- The snatch, where the barbell is lifted from the floor, and above the head in one continuous movement, and
- The Clean and Jerk where the bar is raised from the floor to above the chest and then pushed above the head.
Each competitor gets 3 attempts at each lift, and the winner is the lifter with the most overall weight lifted across the two lifts (the total). Each lift is monitored for technical aspects by at least 2 judges and It’s a tough sport to master.
- Strong man
These are the athletes you often see on T.V, often around Christmas time.
Often the largest of athletes, some of them MASSIVE, again less appearance orientated with less emphasis on being lean. They are overly more concerned with the heavy lifting of stones, sand bags and all manner of “odd shaped” objects. They also train for pulling vehicles such as trucks with ropes and will walk around with cars strapped to them. The high-end competitions often go on over a few days and largely consist of “Novel tasks”
- General Sportsmen (and Sportswomen) of all description.
This (often large) population will use weight training in a “Sports Specific” manner which transcends into improved sports movement and performance. A whole cross section of these athletes can be found in gyms worldwide, and often of senior age groups, which covers a huge multitude of sports, and with the right program can expect to benefit greatly from resistance training with improved sports performance.
- Special population gym goers
This is a growing number of people, often older 50 -90 (+) and often with health conditions, and some of who are registered as disabled, who whilst are not normally athletes, (though a small percentage are) are looking to improve their flexibility, mobility, strength, stamina and locomotion of their body, and overall improve their overall quality of life.
Some may have chronic illnesses such as heart disease or emphysema or a history of falls.
Strength training is a proven key component of reversing signs of aging and improving lives at ANY level of ability. A basic resistance training program can be tailored for any body to strengthen joints and improve musculature and balance and stamina at ANY age.
So, from this article we can ascertain that resistance training can be used by many different athletes and nonathletes, of many abilities and age groups, to GREAT effect.
I have now spent well over 20 years guiding and designing strength and conditioning programmes for a vast array of clients of different abilities and age groups with many a different goal to lead them to their training goals.
If you feel you learned something here from this article and need help with your fitness goals do not hesitate to contact me to arrange an initial consultation.
Martin Sorenson
M.Sc. B.sc.(Hons). CSCS