Strength Straining –- a heck of a lot more than “bulging biceps” and a “6-pack”…

For some of you, hearing the terms strength or resistance training makes you think of grunting weight lifters at Olympic trials. Others of you might conjure up a commercial image of a well oiled model demonstrating the latest trends in summer weight loss through resistance training.

Whatever the image, I often find clients first shying away from strength training, claiming, “I don’t lift weights because I don’t want to get big.” Unless you have abnormally high levels of testosterone, it actually takes a very specific and regimented training program and diet to “get big.” In other words, the Arnold Schwarznegger school of body-building is the exception not the rule. Yes, muscle definition will develop but so will strength and with health in mind, strength is what we’re after. It’s time then to turn your attention to strengthening YOUR body in the way that makes sense for YOU.

How does strength training fit into a fitness program?

I have a client who wanted to get ready for ski season. Skiing definitely involves voluntary muscle movement and weight distribution throughout the entire body, so it’s fair to say that a skier’s legs probably need to handle more resistance than in an off-season work day. (Picture wind resistance while surfing down a hill, for example.)

I won’t get into detailed exercises, however, I want to mention that I implemented a program that strengthened my client’s entire body, placing a little extra focus on

1) entire leg strength – from hip to ankle

2) being able to transfer body weight from one leg to the other (a constant part of skiing).

Though my client was new and had only trained for a few weeks before he skied, he was able to do things he hadn’t been able to do in a very long time because his body was strong enough to handle it. Now that’s success! An added benefit? Before the ski trip, he claimed he was already feeling like he had more daily energy and better quality of sleep. Excellent! (Think about the benefits of blood and oxygen flow activated by muscle building.)

Much like cardiovascular exercise, the benefit of strength training reaches far beyond simply building muscle… again, way more bang for your buck! Science reports studies showing strength training having a positive and dynamic affect in all regions of a healthy neuromuscular movement system:

• Muscle fiber size and strength
• Tendon strength
• Ligament strength
• Bone strength/density (Why not slow down osteoporosis? Better yet, prevent it! Click here to learn more.)
• Injury reduction
• Joint function
• Posture

Related neuro-physiological and orthopedic benefits?

• Cardiac function
• Energy/stamina
• Weight management
• Arthritis
• Back pain
• Blood pressure
• Cholesterol
• Cognitive function

The list goes on and on!

If strength training is new to you, I recommend some professional assistance, at least in the beginning so you can learn proper form and a sound, healthy approach to increasing resistance. This source of resistance can come from a number of methods and tools, some of which include using free weights, cables, tubing/bands, machines and/or body weight exercises utilizing gravity’s natural force against the body (e.g., push-ups). Here are also a few tips to consider when putting a strength program together for yourself or with your personal trainer:

• If you sit all day, try standing for most of your workout.
• Don’t only do what you like or are good at – this tends to lead to an anatomically imbalanced body.
• You use your entire body in life, so you should be training all of it!
• Don’t ever work through sharp, shooting pain.
• Make sure you breathe…regularly. No breath holding, please.
• Wear proper foot wear (sneakers don’t last more than about 6-8 months if you’re in them on a regular basis.)

A word on soreness:

Photo Credit: EUSKALANATO's photostream on Flicker

Strength training requires that you challenge the current state of your muscle body system. With challenge, comes some muscle soreness. In fact, soreness results from actual “microtears” in your muscles (yes, these are safe tears that in training, recruit nearby cells to repair the muscle. It is as if when you start strength training, by generating a force greater than what that muscles are used to, your brain sends the message: “We need more help!” (Remember, muscles are “social” — they work together in a group and in relation to one another!) The end result is more muscle fiber recruitment to create the needed force against greater resistance! The result? The growth of muscle tissue and therefore, stronger muscles.

However, if you are so sore that it’s hindering daily activity, I would recommend toning it down a notch. You don’t have to be super sore to make progress. In fact, working through severe soreness can potentially lead to injury. Rest and recovery are extremely important to your strength training program!

Take Home Message?

It’s never too late to start feeling better! Strength training is great way to empower your whole body to meet life’s daily challenges. So next time you plan to shlep your bags to work, to the gym, or through an airport to hit the slopes, consider how much better you’ll feel with muscles prepared to meet the challenge!