In Defense of Weights

Shawn Perine
Mon, 02 Jun 2014 21:00:00 -0700
Lifestyle

This past decade represents an era of unprecedented growth in fitness. It seems every time you turn around there's a new training movement emerging. It wasn't long ago when no one had heard of Zumba or Tae-Bo, CrossFit or P90X, TRX or mud runs. And despite the fact that none of these popular and effective training protocols existed in the 1980s, America's obesity rate was lower than it is today. Now, there are a number of reasons as to why this is the case, from a greater preponderance of chain restaurants to the increased number of home entertainment options. That being said, there's also the simple fact that the most readily available form of training for the last generation — resistance (or weight) training — works.

It seems almost anachronistic these days to lift weights, like it's a relic of more primitive days, before balls and boards on which to balance populated gym floors; before straps and bands and giant ropes were in fashion. Fitness began with the resisting of the pull of gravity vis-a-vis heavy objects, and just as that method of building strength and keeping body fat at bay worked for men of the 19th century, so too will it work for you today.

This isn't to say that there's anything wrong with the other, newer training protocols; but don't sleep on resistance training. Here are a few of the distinct benefits that this age-old system of exercise can lay claim:
Updated: Tue Jun 03, 2014

This past decade represents an era of unprecedented growth in fitness. It seems every time you turn around there's a new training movement emerging. It wasn't long ago when no one had heard of Zumba or Tae-Bo, CrossFit or P90X, TRX or mud runs. And despite the fact that none of these popular and effective training protocols existed in the 1980s, America's obesity rate was lower than it is today. Now, there are a number of reasons as to why this is the case, from a greater preponderance of chain restaurants to the increased number of home entertainment options. That being said, there's also the simple fact that the most readily available form of training for the last generation — resistance (or weight) training — works.

It seems almost anachronistic these days to lift weights, like it's a relic of more primitive days, before balls and boards on which to balance populated gym floors; before straps and bands and giant ropes were in fashion. Fitness began with the resisting of the pull of gravity vis-a-vis heavy objects, and just as that method of building strength and keeping body fat at bay worked for men of the 19th century, so too will it work for you today.

This isn't to say that there's anything wrong with the other, newer training protocols; but don't sleep on resistance training. Here are a few of the distinct benefits that this age-old system of exercise can lay claim:

— A structured system of progression: By adding reps and weight to an exercise, you can increase resistance in a very controlled way, ensuring progress over time.

— Overall strengthening: Between dumbbells, barbells, pulley systems and machines, you can train every major muscle group from a variety of angles.

— Bone benefits: Studies have shown that resistance training builds bone, even in the elderly and women with osteoporosis.

— Targeted bodybuilding: Most of us have body parts that are disproportionately weak, while others are strong. Resistance training allows you to isolate specific muscles, and even areas of muscle groups, in a way no other form of exercise can.

— Reaching goals: Because progressive resistance is the name of the game, it's easy to set goals. For example, going from a 5-rep max with 75 pounds in a barbell press to 10 reps is a clear goal, which, when reached, can spur you on to set new goals. Progressing from 30 seconds with a battling rope to 60 seconds at a clip isn't nearly as satisfying.

Needless to say, I'm a bit jaded when it comes to this topic. I've been lifting weights for nearly three fourths of my existence. Yet even if I weren't a dyed-in-the-wool devotee, I couldn't deny the fact that progressive resistance training is as effective as any other form for body recomposition and strength building. I encourage you not to step around the fixed barbell racks and weight machines in order to get to a Swiss ball or Pilates ring. They're all worthy of your attention.