Strength Training Tag

Strength training is an important and beneficial type of activity that should be undertaken at nearly every stage of our lifespan.   A lot of the time when people think of “strength” or “resistance” training they associate it with either images of big bulky, Arnold Schwarzenegger look-a-likes or elite athletes. However, this is not always the case. With inactivity comes muscle deterioration and weakening. This same process also occurs as we get older, a process referred to as sarcopenia which is age related decline of muscle tissue. Once we reach approximately thirty years of age muscle tissue and bone mineral density begin to...

If you’re over the age of 50, strength training is one of the most important forms of exercise you can do to stay fit, strong and healthy.   Strength training may not be the first form of exercise that comes to mind as you age, but not only will strength training make you stronger, it will keep you healthier too. Strength training increases bone density and can improve independent living by decreasing the risk of losing muscle (sarcopenia) which in turn decreases your risk of falls. Both men and women benefit from strength training at all ages but it's important to implement it...

It’s the New Year and many of us would like to start strength training, but what is it? There are so many guides over the internet on the different types of strength training. When we talk about strength training, the majority of the population will think of heavy barbells, dumbbells and “moving weight”. However it is not limited to barbell training, there are a number of other equipment you can use to a certain extent. So what is strength training? Strength is the ability to produce force, such that the best way to produce force and get stronger is to move heavier weights overtime....

For most endurance athletes the pre-season or early base phase usually consists of lower intensity and duration of endurance training which provides a great opportunity to improve maximal strength through regular strength training sessions. Strength training is safe and effective for most athletes and should be included as part of any comprehensive training program.   The benefits are huge, not only in enhancing athletic development but reducing the risk of injury and numerous health benefits, especially for older athletes. The initial phases of strength training aim to develop basic levels of strength and lay the foundations for greater workloads and higher intensity sports specific...

There are a lot of myths and misconceptions placed around strength training. This may be a result of your stereotypical gym junkie throwing weights around in the gym or the many unfounded reasons why a lot of women and elderly people shy away from lifting weights. This article will share with you some of the benefits of strength training and why it should be a part of everyone’s regular routine.   Firstly strength training does not have to be Olympic lifting, powerlifting or Crossfit type sessions; all great forms of training if done correctly and relevant to your individual goals, but strength training...

Despite a growing amount of research to support strength training for distance runners, the weights room still appears to be a no-go zone for a percentage of the running community. In reality, there are many ways that strength training can assist runners in taking the next step in their performance. Maximal strength has been shown to improve performance for endurance athletes, including runners. There are a number of reasons to support this, several of which are discussed below: Improved running economy A sound running economy is one of the cornerstones of running performance. In a nutshell, this means using as little energy...

Warm-ups: the boring part of training and game day, what’s all the fuss about?   Have you ever wondered why your class instructor, trainer or coach places a large emphasis on pre-habilitation work before you push and pull heavy weights in the gym? Most likely it is because they don’t want injuries to occur. It may seem like an old testament you hear from trainers: “Ok, so we are going to start with some mobility work, neural prep, activate the glutes, shoulders, work on some thoracic spine mobility and get the body warm before we get into your strength and conditioning work”. After playing soccer...

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

I have been asked what is the best way to warm up prior to commencing a strength session using weights. A few questions are “should I warm up by walking on a treadmill?” or  “should I just do a few stretches?”   First off - what is a warm up? A warm-up is a session,  comprises of light cardiovascular exercises combined with stretches, and is necessary to help avoid injury whilst working out. Why warm up? For majority of all Australians we have a desk job comprising of 8-9 hours of sitting hunched over a desk. Due to the nature of the job our...

Perhaps you're afraid lifting weights will make you look bulky. Maybe you're hung up on the fact that you 'only need cardio' to lose weight? Or you just don't think you have enough time for strength?   The benefits of strength training for women are immense. For example, women more than men, need to meet the essential strain for bone remodeling which is required for the reduction of osteoporosis. Unfortunately however there are several long standing myths and misconceptions that mean many women overlook strength training as a part of their regular exercise regime. Accredited Exercise Physiologist, Kitty Chao, sets out to bust some of the...