Why do we need to do weight training?
In order to maintain muscle mass and strength as you get older, you need to lift weight. Many sit all day behind a desk and then when they get older they suffer due to muscle loss. This is happening for people much younger than ever before. Muscle mass is important not just functionally but also metabolically. Your muscle mass affects your ability to dispose of the glucose in your food which in turn helps us to avoid health problems such as Type 2 diabetes. Muscle is also associated with providing the joint support and strength to conduct day-to-day activities.
What is the conventional approach to weight training?
The conventional approach has been heavy weights for fewer repetitions. If you wanted to get really strong you would lift heavy weights for 5-7 repetitions with lots of rest in between, and if you wanted to get big you’re lifting in the vicinity of 10 reps, with a short rest in between – and repeating this over and over again to the point of failure. The traditional view of training with high repetitions is that this approach will just give you muscular firmness – what people refer to as muscle tone – without getting big.
What is the approach to weight training today?
It breaks down to this, if you lift heavy you get big and strong without the muscle tone and if you lift light you don’t get the strength – just the tone. However, weight training is a complex recipe; it’s not just the repetitions but it’s the amount you do, the frequency, how much rest you have in between sets and it’s also affected by your nutrition and genes. Many are trying high rep training and rest.
What should we look for when strength training?
Pay more attention to how close to failure you are getting by the end of your reps. New information indicates it isn’t just the number of reps that matter – rather getting to the point that you can’t continue to lift the load is important to potential muscle gain.
What is the future of training?
Training will take on many different forms in the future. You will have training remotely and also programs for professionals that are specifically designed for individuals based on genetic makeup.
What type of training is most effective?
People are looking for the fastest way to get fit and look good without spending hours in the gym. The questions remain, how many sets do I need to do, how often do I need to train? But the answer is that it will depend on you, your chemical makeup and how your body responds to the different styles of training.