keep in mind: purpose of strength training
This week’s agenda is questioning why we put our body through strength training (not really but kind of). Sure, there are those who are training for an event, or train in more of a cross fit scenario, or take a spin class - there are lot of ways to exercise! This week we are mainly focused progressive strength training. The classic dumbbell, barbell, squat, deadlift, bench press etc - you know the drill.
At Habitual, for all strength sessions, there is a purpose. This is derived from each client and where they are at. It could be a long term goal, or a movement goal, or it could be prescribed by the coach (yes, I say coach as I force all my clients to call me coach). Our job is to keep you accountable and make sure you’re consistent. We also aim to be intuitive and find out your needs. All in all, consistency is key; training week after week is the way to get stronger. Simple as that.
How old is too old to start strength training: it’s never too late to start
At a young age, school age, sport is a great way to not only be outside, learn to work in a team with others, and understand how your body moves in coordination but certain sports develop strong physical foundations for kids. An example, greater shoulder strength is developed in swimming and gymnastics. This is a solid strength foundation for life.
In the general adult phase there are so many benefits of strength training; prevention of injury, as supplementary for a specific sporting interest, and injury management. There are also many mental health benefits. You’ve heard how good post-workout endorphins feel, yes yes very cool, very good, nice job. However, my personal favorite thing about training is the persistence it teaches us. Exercise hurts sometimes (in a good way, not an injury way), we end up doing things we had no idea we were capable of. There are so many challenges that we push through and man does it feel good on the other side. This persistence and self-belief translates into daily life. Through exercise we develop a mental toughness that allows us to handle difficult situations that we think we might not solve, we might not get through. This feeling is not dissimilar to that we feel when we train, we are used to this style of scenario. So instead of giving up, we keep pushing. We solve the problem eventually, we believe that we could do this.
*remember: to do this it doesn’t always have to be just a solo mission, asking for help is brave - a challenge in itself for some (myself included)*
Another fun fact, strength training also prepares us for later in life. During older age, naturally the body ages. A consequence of this is bones losing density and therefore falls are much more common. Having a solid foundation of strength training in early adult and adult stages encourages muscle development and strong bones. Balance is also built in strengthening deeper muscles (in pilates, come and try a class you’ll love it, promise) and your superficial (bigger) muscles; so essentially during strength training. Balance is also crucial and is developed first through proprioception.
Proprio-what? Proprioception is a word I toss around in class a fair bit not just so people think I know big words (the main reason though) but because it is a major part of strength based training. It simply means knowing where your limbs are in space in relation with the rest of your body. It is a vital element of balance and can only be developed by doing (unfortunately or fortunately - you decide).
If you are a bit older and reading this, no need to freak out if you don’t do any strength training or pilates or yoga or anything:
It’s okay
It’s never too late to start
For the elderly, there are so many benefits to moving your body. Goals will change as time goes on. Strength based training, as we have discussed, prevents falls that can lead to life impacting injuries. It is also great for coordination, which importantly stimulates the brain. It’s a great way to socialize - as it is any age. These are all positive contributors to mental health, life can get lonely sometimes, how good if exercise is something to look forward to in your day (I know what you’re thinking and I agree, it doesn’t feel like that every day) and provides a sense of purpose and routine - once again helpful at all ages.
So really, at the end of the day age is just a number. It’s all about what your body needs, and how your body feels. We have all seen these insane videos of young kids squatting a heavy weight and other videos of elderly men squatting an even heavier weight. Everybody’s goals, programming, and needs are different because every BODY is different.
Our training and our goals are constantly progressing. Or they might regress due to injury - another moment that (painfully) teaches us patience and resilience. Honestly, this sounds wild, in some instances strength training is HEALING. This may be post injury, this might be to give someone a reason to get out of bed, or make you feel that bit better on a low day. The benefits are beyond just “lifting heavy”.
There’s really no room for ego when it comes to strength training. It’s all about your body, listening to it, finding out what you’re capable of that day, and putting in the work. Some days are definitely more humbling than others and that is 100% okay, a good thing actually.
I don’t know what I love more, the physical benefits or the mental (okay, caught out, mental is obviously my favorite). There’s not a bad word that could be said about strength training. Even the days you really don’t feel like it, your body always feels better after - it’s fulfilled its purpose to move that day.
So, I ask a favor of you:
Find a moment today (please) to realize how much you put your body through and how much it has done for you. Find that quiet moment of gratitude - & if you liked it, maybe do it tomorrow too, and the next day, etc.
Very namaste of me to finish, I know.
Until next week,