I’m forever saying that you are a Warrior, and that most of your battles are within, hence Warrior Within, yeah? Inner strength for the inner battles. Got it.
But today I want to chat with you about physical strength, and the obtaining thereof. We’re talking weights, here, mostly. Getting strong, being strong.
Here’s the story. You get married. Have a baby. Move across the world. Maybe start going to night school so you can get a better job. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time strength training?
First, some quick definitions –
Note – I’m talking physical strength, here, but you’ll easily see that this applies to your inner strength as well.
OK. Strength. In my system, you have three kinds – raw strength, power, and endurance.
Raw strength (typically called just “strength”) is simply how much you can lift. If you can lift 225 pounds off the floor and your pal can only lift 200, you have more raw strength.
Power is strength through time – the amount of load you move per unit of time. If you and your pal can each lift 225 pounds off the floor but you can lift if faster than he can, you have more power than he has. But don’t brag about it, I’ll let him win on the third kind of strength – endurance.
So your pal and you can each lift the same amount, but he can keep lifting it over and over more times than you can. We say he has more endurance. Simple.
Note that we’re not talking muscle-related things such as flexibility, fast-twitch, slow-twitch, and bulking up. This is simply strength.
Training for Strength –
Next, to truly understand the glories of strength training you need to have an understanding how you train for these three kinds of strength. Please – this is for general info only, not for you to go out and design a nice program to destroy your body, OK?
Your variables are the amount of the weight, the number of repetitions, the number of sets and the time between sets.
For raw strength, then, you would use big weight, low reps, low sets with maybe two minutes between sets.
For power you would use – carefully! – smaller weights with explosive movements, varying total volume (weight times sets times reps). This is purposefully ambiguous because I don’t want any of my Dear Readers blowing out a bicep or the like.
For endurance you might do light weights times lots of reps times lots of sets. For instance, you might do five sets of 15 reps with a one minute rest between sets. You would pick a weight such that by the 75th rep (gasp!) you wish you maybe had picked a slightly lighter weight.
Whatever you do, be sure to do some muscle compensation at the end.
Now that you know what to do, see if you can relate the kind of training to the benefits. Hint – it almost always revolves around training your mind to do one more rep. OK –
Now to the Seven Benefits!
That’s right—if you’re willing to commit to strength training, your life will change significantly in at least seven ways. The benefits are huge, but space here only allows for presenting them in outline form.
Keep in mind the type of training you do to develop the three kinds of strength, and see how training the outside of your body can train the inside as well. Warrior Within, yes!
OK. Here goes:
Change #1: Toned
This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. When done correctly, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…
Change #2: Health Risks Drop
Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.
Change #3: You’ll Go Long
Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of soccer with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Strength, endurance, and power. Get some.
Change #4: Circulation Improves
Lifting weights may not transform you into some sort of superman, but it will do lots of good things for your for your circulation. One way strength training does this is by improving blood flow throughout your body.
Besides, healthy blood flow not only helps you feel better physically, it helps you feel better about yourself.
Change #5: You Can Focus Better
Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.
Change #6: You’ll Smile More
Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression.
Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.
Change #7: You Live in the Now
It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.
Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.
Sound good to you? Give me a call or shoot me an email today to get started on a fitness routine that’s custom tailored to your needs.