In a world of aches and pains, some view Strength Training with a flawed perspective, assuming that joint discomfort is the price you pay for being strong and physically fit. Fortunately, building a healthy body does not require collateral damage (i.e., aches and pains). Evidence-based Strength Training improves your health and is one of the safest exercise methods. Unlike other types of activity (running, biking, swimming, etc.) Strength Training improves the health of your entire musculoskeletal system (i.e., muscles, bones, tendons, and ligaments). In other words, Strength Training is your best defense against injuries (i.e., bone fractures, ruptured tendons, muscle strains, etc.) and the best offense for rehabilitation! However, few people understand the connection between muscle strength and the management of injuries. [1,2] Muscle weakness (dynapenia) contributes to injuries that lead to dips (periods of inactivity and muscle loss) as we age. Bouncing back (i.e., regaining strength and functional health) becomes increasingly important the older we get! According to Jeremy Leonneke, an exercise scientist at the University of Mississippi, dips can compromise health by preventing Strength Training consistency.[3]. Here’s how to organize your Strength Training to maximize safety and consistency.
The equipment you choose to Strength Train with makes a difference. Some equipment requires more skill to use correctly, making it easier to injure yourself. At MEDFITNESS, we prefer the safety profile of MEDX exercise machines. These patented machines keep workouts safe by using low friction bearings, movement arms that align with muscle and joint function, short-stroke weight stacks with two-pound increments, and tested resistance curves to provide safe movement patterns. Data collected between 1990 and 2007 showed that over 90 percent of Emergency Room visits in the United States associated with weight training were free-weight related. Persons using free weights also sustained twice as many fractures and dislocations.[4] Training on well-engineered machines allows you to train productively without overthinking injury risk. In addition to the right equipment, repetition speed also influences injury risk. Recklessly lifting weights is a poor way to build strength because it cheats the muscle of work. However, moving at a slow, controlled speed forces your muscles to work hard while protecting your joints from forces they cannot withstand. Slowing down also makes maintaining proper form more doable, reducing injury risk.
Long workouts expose your muscles and joints to unnecessary risk. In other words, high-volume training increases the likelihood of something going wrong (i.e., improper form, insufficient recovery, joint wear and tear, etc.). Brief workouts are safer because it’s easier to focus on the things that maximize safety (i.e., speed, form, range of motion, muscle recovery, etc.). Think of your brief 25-workout as an insurance policy that limits exposure to potential threats. Every exercise also has a road map that maximizes safety. At MEDFITNESS, we call these Workout Skills. Your Workout Skills define how to safely perform a movement (speed, form, range of motion, and transitions). The MEDFITNESS Coaching Formula (the system your Trainer uses to coach you) prioritizes Workout Skills. For example, proper form on the Leg Press requires you to avoid locking your legs in the top position; ignoring this reduces the effectiveness and safety of the exercise. In the end, the quality and safety of your training are affected by your equipment, repetition speed, workout duration, and Workout Skill compliance.
Despite the health benefits Strength Training provides, skipping workouts can be tempting if you have an ache or pain. However, the health benefits of your training are too significant to miss them regularly.[5] If you have a muscle or joint that’s not feeling its best, talk to your Trainer about our Signature Support process. It helps you to work around issues while continuing to benefit from your Strength Training program. The techniques we use include reducing the weight you’re lifting and decreasing the range of motion. Temporarily performing the exercise through a reduced (pain-free) range of motion can still benefit the target muscle. Timed Static Holds can stimulate the muscles without irritating your joints. At the same time, Contra-Lateral Training (performing the movement with the healthy limb) helps the injured limb through bi-lateral transfer, sometimes called cross-education. Despite unexpected issues (i.e., accidents, sore joints, etc.), staying consistent with your Strength Training is the best way to avoid dips that compromise your overall health. And yes, seek medical advice if your pain or injury persists. When seeking medical advice, ask your Trainer for our program information document (Information for Your Physician) to help your healthcare provider make appropriate exercise recommendations.
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References
1. Aging Clinical and Experimental Research 26 (3), 235-240, 2014.
2. Scandinavian Journal of Medicine & Science in Sports 13 (1), 77-85, 2003.
3. Jeremy Loenneke, Ph.D. 2019, Resistance Exercise Conference, Minneapolis, MN.
4. Evidence-Based Resistance Training Recommendations. Medicina Sportiva. Med Sport 15 (3):147-162, 2011.
5. American Journal of Lifestyle Medicine. 4 (4). 293-308, 2010.