After experiencing a series of injuries that sidelined my running, my physical therapist made it clear: I needed to strength train. Incorporating weight training into my routine would significantly enhance my muscle and bone resilience, helping my body withstand the impact of running. Like many runners, I initially shied away from the weight room, perceiving it as tedious and uninviting. With over 50 years of avoiding it, I found myself clueless about how to create an effective strength training program. However, I decided to trust my physical therapist's advice and delve into the world of weight training.
You might not be a runner, but there are numerous compelling reasons to start a strength training routine. Research indicates that committed weightlifting not only improves health as we age but also reduces the risk of injuries, enhances longevity, and even elevates mood. According to Cory Hough, a physical therapist and strength and conditioning coach based in Maryland, strength training is crucial for everyone, particularly as we get older. He states, “Strength training is beneficial for your muscles and bones, mitigating your risk for injury. It can also help prevent or slow the progression of chronic diseases.”
If you’re like me and primarily focus on cardio, finding the motivation to consistently lift weights can be challenging. Here’s what worked for me:
My prior experience with weight training was minimal. I had only skimmed the surface, perhaps exploring gym machines or following a weakly structured program. To take strength training seriously, I dedicated two weeks to onboarding with a qualified trainer at my gym. This was a transformative experience. I learned essential lifts and their related terminology, and I received personalized adjustments for my unique limitations, such as poor ankle mobility. My trainer suggested using small plates under my heels during squats, which allowed me to achieve a deeper squat for enhanced results.
Working with a trainer also clarified where to begin in terms of weight selection and programming. I was shocked to discover the weights I could handle, as my previous attempts were limited by my lack of knowledge. This “underdosing” of weights had hindered my progress. With guidance, I learned the appropriate number of sets and repetitions, the importance of rest periods, and how to vary my workouts to keep my body engaged and progressing.
The right gym culture is vital for your success. Consider whether you prefer free weights, machines, or group strength training classes. It’s essential to find a place that feels welcoming and not intimidating. For me, a group environment has been crucial for motivation. My gym offers six daily strength training classes led by qualified coaches, many of whom are also physical therapists. The small class sizes foster a sense of community, encouraging us to support each other's goals and hold each other accountable.
Consider your preferences: you may thrive in a home workout environment using apps like Peloton, prefer personalized training sessions, or even discover a passion for lifting alongside a group. Explore different formats and gyms until you find the perfect fit, as many establishments offer trial periods to help you decide.
Initially, I struggled with finding a consistent strength training program that would facilitate progress. The benefit of coached classes was that they eliminated the guesswork for me. However, if group exercise isn’t your style, there are alternatives. When selecting an app for at-home strength training, ensure it incorporates the principle of progressive overload. This means gradually increasing weights over time to avoid plateaus and maintain motivation. Remember, increases should be gradual to prevent injury.
Additionally, variety is key in any strength training program. Repeating the same routine week after week can hinder results, so keep your workouts fresh and challenging.
After getting familiar with the weight room, maintain contact with your trainer for ongoing support. They can provide insights to help you continue making gains. One effective strategy I learned was to log my weights after every workout in my gym's app. This practice not only tracks my progress but also helps set benchmarks for future workouts. You can use various fitness apps available or opt for an old-school pen and journal to document your journey.
Since committing to a consistent weight training program seven years ago, I have witnessed significant improvements in my body’s durability. While I may not avoid every injury, the time spent in physical therapy has drastically decreased. I feel empowered knowing that I am actively preventing bone loss and decreasing my risk of serious falls. Moreover, I no longer require assistance for everyday tasks, like lifting a suitcase into the overhead bin during travel.
Running will always be my primary passion when it comes to exercise, but I have developed a newfound appreciation for strength training. Embracing this routine has enhanced my overall fitness and well-being, making me a stronger, more resilient individual.
