At The Center’s Academy of Sports and Wellness, we take great pride in our ability to facilitate an individual’s drive to continue their personal fitness and wellness goals through proper education and instruction. Our staff is a group of certified professionals with medical backgrounds and first-hand knowledge on injury prevention. We know one of the most powerful medicines to fight aging, illness, and injury is exercise. With this article, I hope to dispel a few myths about weight/resistance training.
“Won’t strength training decrease my flexibility?” Simply put, no. When performed correctly, the repetition of resistance training through full range of motion will strengthen the muscles and allow for an increase in joint mobility to promote greater flexibility. Full range of motion strengthening, in fact, gives greater mobility than static stretching alone. Though mobility is increased via resistance training, we still encourage our clients to maintain an appropriate daily stretch routine in combination with resistance training.
“Weight lifting is more for men.” Wrong. Men and women have equal benefit with resistance training. Women often worry about “bulking” and resistance training does increase muscle mass which often initially shows as weight gain. However, when performed correctly, women who lift will increase their bone density which in turn will decrease risk or progression of osteoporosis. Resistance training is not gender discriminate, it provides both physical and mental health benefits, improves self confidence, reduces stress, and improves sleep patterns.
“I’m pregnant, they say I shouldn’t lift weights.” We will always advise you to seek medical clearance and listen to your OBGYN’s specific instructions about exercise. Staying fit while preparing for your little one’s arrival is so important. Not only are there the psychological benefits to resistance training, but it will also physically help to strengthen the abdominal and back muscles. It can help aid in your labor and delivery and will help decrease the risk of gestational diabetes. Weight training may also help with your baby’s fetal development.
“I’m too old for that OR they are too young to start weight lifting.” There are many health benefits of resistance exercise for both adolescents and older adults. There is strong evidence to support resistance exercise for combating many age-related processes. Weight training enhances your body’s ability to ward off the accelerated loss of muscle mass and function commonly associated with aging, while also helping to fight chronic disease and even premature mortality. No matter your age, warming up properly and gradually progressing in weight as the weeks go by ensures safety and reduction of injury risk for ALL ages.
A solid year-round weight training program can benefit many children and adolescents. A comprehensive weight training program designed and supervised by qualified professionals who have an understanding of youth resistance training guidelines as well as the physical and psychological uniqueness of children and adolescents appears to be an effective strategy for reducing sports-related injuries in young athletes. It will improve overall strength, bone density, balance/coordination, fat-free mass, and self confidence.
Consider joining us in the Academy for Sports and Wellness, our staff would love to help your educational journey into fitness. Let us help you live beyond limits.