You HAVE to Start Lifting NOW (Heavy)!

You have heard this from me multiple times but it's always good to remind you of the importance of HEAVY Weight Lifting not only for performance but for health!! I got this great graph from our friends at Triathlon Wire and decided to give you a bit more information about the importance and benefits.

You have heard this from me multiple times but it's always good to remind you of the importance of HEAVY Weight Lifting not only for performance but for health!! I got this great graph from our friends at Triathlon Wire and decided to give you a bit more information about the importance and benefits.

Why the High Reps low Weight is not what you need?

I often hear from athletes that the Personal Trainer at their gym recommend them to do high reps, low weight training and I understand where they are coming from. They do not have enough knowledge of the sport we do to understand that this type of training, called - Muscle Endurance , it's best done at your specific sport, i.e. Big gear, low cadence on the bike, paddles and band on the swim and hill repeats on the run.

Heavy Lifting Benefits

Increased Muscle Mass: Heavy weight lifting can help older athletes maintain or even increase their muscle mass. This is crucial because muscle mass tends to decrease with age, leading to reduced strength and functionality.

Improved Strength: Lifting heavy weights challenges your muscles and central nervous system, leading to increased strength. This added strength can improve overall physical performance and make everyday tasks easier.

Enhanced Bone Density: Weightlifting, particularly with heavy loads, stimulates bone growth and can increase bone density. This is particularly important for older individuals who are at a higher risk of osteoporosis and fractures.

Improved Metabolism: Maintaining or increasing muscle mass through heavy weight lifting can boost your metabolism. This helps burn more calories at rest and can support weight management.

Better Joint Health: Strength training can help improve joint stability and reduce the risk of injuries. Strong muscles support the joints and can alleviate joint pain associated with conditions like osteoarthritis.

Enhanced Functional Mobility: Heavy weight lifting can improve functional mobility and range of motion. This means that everyday activities like bending, lifting, and reaching become easier and safer.

Enhanced Hormone Production: Lifting heavy weights can stimulate the release of hormones like testosterone and growth hormone, which can have a positive impact on muscle growth and overall health.

Mental Health Benefits: Engaging in heavy weight lifting can provide a sense of accomplishment and boost self-esteem. It can also help reduce stress and improve overall mental well-being.

Better Body Composition: Regular heavy weight lifting can help older athletes reduce body fat and increase lean muscle mass, leading to a more favorable body composition.

Injury Prevention: Stronger muscles and joints are less prone to injury. Heavy weight lifting can help protect against common age-related injuries and improve recovery from injuries.

Improved Posture: Strengthening core muscles through heavy weight lifting can enhance posture, reducing the risk of back pain and improving overall spinal health.

Enhanced Balance and Stability: Weightlifting exercises that target stabilizing muscles can enhance balance and stability, reducing the risk of falls, which can be particularly dangerous for older individuals.

Longevity and Independence: By improving strength, bone density, and overall health, heavy weight lifting can contribute to a longer and more independent lifestyle as you age.

Have a great week!