What does fake news look like in our industry?
Today with social media, the internet, and many other outlets of information, it can be challenging to realize what information is reliable and what is not. Whether its information about diet, strength training, injury prevention, or the best recipe for Angel Food Cake. Today, I want to demystify a myth sometimes thrown around gyms…Lifting weights is bad for the joints…Lifting weights is going to hurt your shoulder, elbows, back…
Yes, with bad form or advancing too quickly, accidents and injury can happen with wight training. All sorts of things can happen with any exercise, ask a runner who gets shin splints or runner’s knee. You don’t have to add weights to your workout to get injured. Quite the opposite, weight training has a protective effect on your joints.
The Arthritis Foundation states: “Strong muscles support your joints. If you don’t have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don’t have to do all the work.”
Exercise Physiology for Health, mentions: “By stressing your bones, weight lifting stimulates them to grow thicker and stronger. Weightlifting can reduce your risk of developing osteoporosis and can slow or even reverse the progression of existing osteoporosis. Stronger muscles also support your joints.”
As an American College of Sports Medicine Certified Personal Trainer, I always like to discuss the industry standards to help support my opinion: The American College of Sports Medicine, recommends performing resistance exercise, including lifting weights, two to three days per week. ACSM suggests (2-4 sets) per exercise, and (8-12 reps) per set to build strength and (10 to 15 reps) to develop muscular endurance.
Well, don’t just take my word for it. Read what one of our favorite Targeted Strength and Conditioning members, Lisa Connolly, has to say about the topic:
Before joining 50/50 fitness I always found a way to avoid upper body exercises in my workout routines. After undergoing multiple shoulder surgeries, I became afraid that any wrong movement would set me back. So, to prevent re-injuring myself, I thought it was better to be safe and avoid it. All of this changed when I walked through the doors at 50/50.
I found confidence each class I took and began to look for a new challenge that fit with my schedule. It was recommended that I try Targeted Strength and Conditioning, and I am so grateful that I did. Since joining Jay’s program, I have seen huge improvements with my shoulders. Not only has my shoulder stability improved, but also the lingering pain has subsided since I began to strengthen the surrounding muscle groups. I have also regained some range of motion that I never thought I would get back.
It’s hard to pinpoint one thing that keeps me coming back to Targeted each week. Everyone in the class is extremely supportive and I continue to feel stronger overall, after each class. Jay takes his time to demonstrate each exercise, reviews how your body should be positioned, and makes sure you are completing each exercise with perfect form. He coaches you every step of the way and recognizes when you are ready for a new challenge. I would highly suggest Targeted Strength and Conditioning for anyone who is considering it. This program has been highly beneficial for me.
Lisa has reaped the positive benefits of strength weight training, demonstrating how strong muscles support (even injured) joints. So, the take-home message is don’t be afraid of weight training. It is appropriate for everyone! The key is exercising with proper form and a safe progression. Personal training and Targeted Strength and Conditioning are a great way to ensure you have the support you need to be safe.