Strength training is BOOORRING!!!!
Now that I got your attention.
The fact is strength training isn’t boring, just the opposite. However, the majority of men and women in particularly are never introduced to the joy of lifting heavy shit.
Both anecdotal and scientific research speaks volumes that strength training provides innumerable benefits including: increasing lean muscle mass, improved joint mobility and flexibility, improved strength, reduces risk of not only developing osteoporosis but can actually increase bone density and for those just concerned about aesthetics, well if you want to look good naked you have to strength train.
Having way too much time on my hands, I have been racking my brain trying to figure this out and then it hit me. Thinking about my own progression in strength training and observing what the majority of women do when they strength train, it finally hit me.
There are many reasons that women don’t like to strength train but apart from the fact that they are afraid to get bulky or that they are intimidated to venture into a male dominated area. Maybe one of the problems is the manner in which strength training is introduced.
Thinking back to my own gym history, I counted many times that I joined a gym because I actually wanted to get stronger. I wanted to get lean and build muscle but I always ended up giving up after a short period of time. Why was that? What was different about then and now? Then it hit me.
I found strength training at least in the way that it was introduced to me boring. The problem was not with me but in the way I was introduced to it at every gym I ever joined.
In every commercial gym across the country the following scenario is played out over and over again. A new member joins, they are provided with an introductory session with a trainer in order to get them acclimated and learn some of the equipment, which means that they are shown the machine circuit.
Every gym has one. It’s a series of 8-10 strength machines designed to provide a full body strength workout. Typically a member would move through each machine in a prescribed order, completing 10-12 reps for one set then move on to the next machine eventually completing 1-3 rotations. This would be performed 2-3 times a week on non-consecutive days. Think Curves. In fact many a commercial gym responded to the success of Curves by developing their own full body workout in less than 30 minutes program to attract members away from Curves.
Now I understand why this is what trainers are encouraged to teach to new members. First the session is free so they don’t want to give anything away nor do they want to spend too much time with someone who may or may not purchase training. In addition, it’s impossible to “program” for someone you just met and the circuit provides a quick and easy program that the member can do by themselves without risk of getting injured. In addition, the thought process is that the trainer will build some rapport with the member and as soon as the member gets bored doing the circuit they will come find the trainer and buy sessions.
The problem is most people stop at the circuit. They either continue to utilize it year after year or they give it up completely.
Because the fact is sitting on a circuit is well F*&*& G BOOORRRING!!! and frankly not effective for anything but wasting time.
Now what if instead of just placing someone on the circuit a trainer actually took a member into the free weight area and introduced them to 4 movements that hit the big muscle groups. 4 big compound movements done on their feet, not sitting down, no bosu balls, stability balls or anything that makes you look like you’re auditioning for Cirque de Soleil.
- Squat or dead lift variation (no Smith machine squats allowed)
- Pushup variation
- Row variation
- Core stabilization
But Michelle what about arms? I want Michelle Obama arms. Yup you are right no arms, but remember all the above movements will hit the arms and shoulders as well. This isn’t meant to be a comprehensive program but an introduction.
Basically the above scenario is how I finally got of the circuit merry-go-round and got into real strength training. I was fortunate enough to be paired with a trainer who was also a martial artist. I told him I wanted to get stronger and he gave me maybe 3 free weight exercises: A dumb bell bench, assisted pull up and some ply0-metrics. Nothing major just a few things that got me on the right road. Not to say there weren’t eventually some bumps and wrong turns before I ended up where I am today but it was a start.
ADVANTAGES:
For the gym goer:
1: You aren’t sitting down. 99.9% of people going to a gym sit 99% of their day so why do seated exercise. I really think this is one of the reasons people spend so much time on a treadmill is that at least on a treadmill they are upright, moving their whole body and it feels really good after sitting all day.
2: Unlike machines where one is locked into a movement pattern dictated by the confines of a machine, free weight exercise allows for one to move their bodies in a natural way, allowing one to develop better proprioception and allow for improvement of faulty movement patterns.
3: related to #2 most people are disconnected from their bodies. They don’t know how they are supposed to feel when they move. Free weight exercise forces one to develop that mind/body connection
4: Free weight exercise provides for greater variety of progression and regression. In other words a given movement can easily be made more challenging or less challenging dependent on needs.
5: What sounds more satisfying, being able to do your first unassisted pull up and real military push ups OR sitting on your butt cranking out leg extensions?
6: Free weight movements are functional and translate to daily activities. Like carrying groceries, changing the empty water bottle on the cooler, moving furniture and carrying crying kids while trying to vacuum. You can’t do that on a machine.
7: Variety, variety, variety. There is only one way to use a leg press and frankly most people get that wrong. There are innumerable ways to squat, dead lift, lunge etc. You should never get bored with free weights.
Advantages for the Trainer:
1: For the trainer the advantage is: it doesn’t take any more time than teaching the circuit
2: It provides additional practice for instructing members on the basics
3: It provides a better opportunity for discussing the value of continued training with the member as it shows the member that you are able to address their unique needs and concerns. Why should anyone want to pay money to have you put them on a machine? But if you can show them that you can get them to be able to walk up stairs without pain or be able to lift and carry their groceries without assistance or perform a real pushup or be able to squat their body weight then you have them hooked.
Final thoughts:
Most gyms provide a free assessment/training session when you join a gym. I encourage everyone who is not familiar with strength training to take advantage but make sure you take control. Don’t be afraid to tell the trainer you don’t want to be shown the circuit. Tell them you want them to show you some free weight exercises as mentioned above.
Be well, train hard
Michelle
