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We pursue so many vivid forms of exercises into our routines to stay fit and healthy. Walking, running, swimming, dancing, resistance training, calisthenics, CrossFit, so many such forms. While it is always great to do something than nothing and get mentally and physically better overtime, there is one quality that supports your favorite form of exercise in so many ways – Building Strength!
A physically strong body is not only resilient to take on the abuse you inflict on it, but you can also prepare your body in such a way to progress in your physical field for life. It is basically laying a foundation for your health and bulletproofing you to do the things you want to do in life, even if it means getting better at the daily chores of life, so be it!! This is what we preach at Outlaw Lift, training isn’t the end, it is a means to get to a place you want to go and become successful at something.
There have been umpteen examples of athletes getting better in their sport just because they laid a foundation of strength in their off-season and even in-season training. Usain bolt for instance, used to squat with a heavy weight on his back to prime his body for faster sprints. Gymnasts of the world are so strong due to their structurally balanced bodies that lifting external weight in CrossFit challenges feels like second nature to them. Cyclists and Triathletes develop strong bones and muscles that safeguard them against joint impact due to repeated endurance races.
When strength is the foundation for your health, there are many benefits apart from the ones that are merely visible -
1. Posture/structure and balance
2. Planes of motion
3. Muscles, bones, ligaments, tendons
5. Core strength
6. Max effort = mini efforts x N (endurance)
8. Bonus – insulin sensitivity/fat loss
Posture/Structure and Balance:
When you train correctly using resistance – your own body or an external weight, not only do you strengthen one part of your body, but you also build the opposite muscles that stabilize that part. For instance, for every “Push” you do (push-up/bench press), you do the same if not higher workout volume for “Pull” (pull-up, row). Similarly, for every squat, you work your hips and hamstrings to balance your lower body.
More so, to train effectively and as per your real capability, you need to prep your body using techniques like self-massage (self-myofascial release using foam roller/tennis ball/mobility ball), stretching and working the small stabilizers like shoulder rotators, forearms, shin muscles (tibia) etc.
All this creates a balanced physique ready to take on any challenge you throw at it. In case you are running, your thigh muscles are balanced with the hamstrings and hips while the shins are balanced with the calves and thus your kneecap is protected from all ends making you bulletproof. Same is true for other activities.
Planes of Motion:
Activities like rock climbing, soccer, cricket and many other such sports require you to be strong in directions other than forward and back. They can challenge you in the side plane (frontal plane) or challenge your rotation capabilities (transverse plane. E.g. While hitting a ball with the bat/racquet). If you are only used to training in one plane, there are chances that your body isn’t ready for performing in the other plane and there could be an injury when force is applied without prep. With strength training, we ensure that we work the body in all planes of motion and make that mind-muscle connection so that when the time comes to perform, you are ready!
Strengthen Your Muscles, Bones, Ligaments and Tendons
It is scientifically proven that with progressive resistance training, you strengthen the bones and tissues in your body by imposing heavy demand onto them and building them back stronger during the rest and recovery phases. Not only do you create much denser bones to withstand stress, but also build thicker and resilient tendon and ligament strength. We all know how strong our muscles can be if we provide them with progressive overload and fuel well. But care should be taken to start your strength training journey with basic movements and gradually load them as you get better and stronger. All this adds up to that body armor that safeguards your joints, allows you to perform at the highest level, heal quickly from injury and live longer and happier.
Core Strength
The fitness world is gaga over core training and several versions of it ranging from good ol’ crunches to bosu ball dance. The only missing component? How to work the core!!
While this would be a different tangent all together, when you train for strength, you are challenging the core (part of the body excluding arms, legs, head) to keep the spine in place which is the primary function of the core and thereby lift the load. This creates tremendous core strength which transfers to activities like running, sprinting and other sports. For e.g., when you sprint, you are pushing and pulling your arms and legs at full speed. To stay in one piece, your core needs to stay intact and absorb that force while you move forward.
Max effort lifting = Mini efforts x N
The primary role of max effort strength training is to build the nervous system capacity of an individual. When you lift a maximum load (roughly 90% or above your 1 rep max), you are training your nervous system to fire your neurons and build the capacity for such a heavy load. Of course with added recovery and food, when you move out there without load, your body is aware of the maximum strength you have built and thus the multiple short bursts of running steps or swimming strokes fall at a lower % of that max capacity.
Let me take a simple example. Suppose you squat with 100kg and you like to run outdoors. Now that your nervous system is capable of firing at 100kg, a bodyweight running step is just 30-40% of that capacity and therefore, you’re not only able to run longer, but each step isn’t all that stressful of a load to you to cause any sort of damage to the lower body tissues or bones. Another perfect example of building a bulletproof body.
Bonus – Build insulin sensitivity and lose fat!
One more major benefit of building muscle is that it sucks in the running excess glucose in the body and stores it as glycogen aka “The Pump” (The process is called Glycogenesis and is carried out by insulin). The excess glucose, if not utilized, can be stored into excess body fat which in reality, no one prefers. Hence, not only does strength training help you bulletproof your body, but it also helps you fat-proof it.
As a final word, it is of paramount importance to include strength training into your routine and emphasize overcoming maximum resistance in order to bulletproof your body and build a machine that can withstand the stressors of life leading you to live your dream.
It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable - Socrates.
Until next time.
More Strength!
Be The Outlaw!
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Hi,
Thank you for reading this article, hope it added some value to you.
I am Vidhu Mahana, a dual certified Strength and Nutrition coach. You can connect me on my Instagram to stay up to date with the latest fitness related content, myth busting, strength training, cardiovascular training and group challenges - @outlaw_lift .
I am also an avid traveler and you can stay connected with me in all my travel journeys - @outlaw_wander .