Now that we have the “New Year, New Me” rush out of the way, maybe we can have a discussion around strength training that doesn’t need to feel like a reaction to all the food you ate during the holidays.
The longer I’m in practice, the more I’ve come to appreciate the need for people of just about every age group to strength train in some capacity. I can think of no downside to increasing your strength. The higher the work capacity you possess, the greater chance you have to avoid injury while doing the things in life you enjoy.
While plenty of people have embraced the benefits of regular strength training in their lives, plenty of people still seem uncomfortable with the idea of training and joining a gym. This is understandable; learning something new is daunting and it is certainly a commitment of resources, specifically time, finances, and energy (both physical and mental).
I have had many people push back when I suggest they start training because they have significant fear of injuring themselves or think it will prematurely “wear out their joints.” This is made even more complicated by the fact that many primary care physicians tend to overlook the benefits of strength training for general population patients. Often times patients will simply say, “My primary care doc told me not to work out cause it’ll hurt my back.” The problem with that sort of thinking is that more often than not, the patients I see who strength train tend to come in less frequently, have lower levels of discomfort, and tend to recover faster than those who don’t.
There is a lot of fear around strength training for the beginner, and also lots of confusion about the best way to learn basic strength training principles and program design. In the age of information we are living in, the issue of “paralysis by analysis” is certainly something I’ve had patients tell me about when it comes to making sure their form is safe for certain lifts. Add to that the concern that they are spinning their wheels and wasting time since they don’t know how to create a program to help them meet their goals. You could spend a lifetime watching videos and reading articles about “the BEST way to do ______ exercise” and you could still feel like a complete novice.
In spite of the obstacles in our way, I still feel very strongly that most of my patients should begin strength training. I’ve put together a very basic list of some key things to consider if you’re thinking of getting started.
1. Create a plan with a long term goal in mind
– I talk to people in the gym all the time, and they always seem to be in a hurry. They want to lose 30lbs in 2 weeks or put 50lbs on their bench in a month. Rapid strength gain is definitely possible for beginners but the “newbie gains” wear off, and then when the hard work begins many folks fall by the wayside. Same with those who crash diet, they lose weight fast, take the vacation, then it all comes back and they don’t know what happened. Real tangible change takes TIME. Improving your health is a marathon, not a sprint. Embrace the process and enjoy the benefits of staying the course.
2. Commit to a process, don’t chase a specific result
– Further expanding on the first point is just highlighting that committing to a process is the key to long term success. If you walk up to someone and tell them, “I want to bench press 315 pounds” they might nod and say “Cool” but they won’t really believe you’ll do it if you don’t explain the PLAN that will allow you to hit that mark. If you told them you were going to train your bench for multiple sessions a week and progressively load it over time while practicing your technique and optimizing your sleep and recovery, the person you’re talking to will at least know you’re serious about your goal.
3. Create a concrete schedule that you know you’ll be able to stick with
– Committing to a set number of days to train in a given week is paramount to ensuring you reach your goals. No matter how perfect your nutrition, sleep, and training program or technique is, it will be very difficult for you to make progress if you only go to the gym once a week or if you have a great run of training and then drop off for weeks at a time. Consistent work on a weekly basis will be key. I used to come home after work and “take a minute” before heading back out to get to the gym. Many times I’d find myself getting snug with a book on the couch and say “It’s ok, I’ll hit the gym tomorrow.” If you add enough of those days up, pretty soon you fall out of rhythm and now you’re in the gym sporadically, making very little progress.
4. Seek out help if you need it, and, if possible, train with friends
– I spent a lot of time reading books, watching tutorial videos, and sifting through content in my quest to better understand the basics of training when I first got started. I didn’t mind doing that since I find it interesting and it has helped me to become a better clinician, but not everyone has the time and energy to invest in that sort of independent study. And even with all that time invested, I still learn new things from other people all the time. I have a friend who is an athletic trainer and youth sports coach. We were training partners for over a year, and we both saw great gains because we had someone to make sure we were using good form. It also helps to have someone tell you you can push yourself a little harder. The encouragement is great and it makes for a more fun training environment when the energy is positive. I am very much a fan of training alone as well. I’m doing that as of this writing, but sometimes it helps to have a training partner that is depending on you to be in the gym when you say you will. The accountability is a great motivator when starting out. If you don’t have a friend who happens to be a trainer, hiring a personal trainer is also something I encourage beginners to do all the time. Usually trainers can work with various budgets and schedules so if you just need help learning the basics, maybe a few sessions to get you on your way would be a great idea. I have patients who have done that to great effect. I also have patients who see their trainer twice a week. They enjoy having someone to coordinate their training and encourage them through the workout. I don’t think there’s a wrong answer when it comes to how to approach seeking help, provided the help is from a professional who is qualified to assist you.
5. Remember to have fun
– The only chance you’re going to have of meeting your goals in the gym is if you stick with it for a long time. I don’t know of many people who go the distance doing a training program they hate. Yes, training is hard work, and it’s a commitment, but it doesn’t need to be a terrible slog. Experiment with different training styles, find core movements and workout routines you enjoy doing, get a group of friends together to train. Strength training is one of the most rewarding things I’ve done in my life, and I just want to share that with anyone who happens to be reading this.
Why does all this matter? Because the discomfort of the action taken in the short term is far more preferential to the discomfort of long term inaction. I see this in practice every day. People with sedentary lifestyles want me to undo 30-40 years of damage in 1 session while refusing to join a gym or start exercising in any capacity. Compare that to the folks who want me to play a supportive role in their health and wellness journey that they are working on daily.
Who do you think has better outcomes?
We might want to save the “personal responsibility of the patient” talk for another post since this one is getting long, but I do think strength training is a great start for people looking to take ownership of their health.
If you’ve gotten this far and still aren’t sure about where to start, feel free to reach out. I’d love to be of help in any way I can.
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