Strength training - when programmed in a correct manner, over time the body will show improvements in joint function, bone density, muscle, tendon, and ligament strength. In addition, strength training has been known to provide a whole host of other physical benefits: enhanced performance, improved mobility, improved body composition, reduced likelihood of injury, improved balance and posture. Whether you're just starting out, or are fairly familiar with the wonderful world of strength training, I’ve put together a few tips to help get that ball rolling and keep things ticking over just nicely.
1) Screening
Have someone take a look at your movement. Determining weaknesses throughout the body allows you to work with them, not against them. Weaknesses and restrictions can have a profound effect on how the body recruits for the task at hand, which can lead to joints becoming overloaded increasing the likelihood of picking up a niggle.
2) Program Balance
An evenly balanced program is important (not always essential). Ensure you've got a good balance of pushing, pulling movements and cover all muscle groups evenly. Neglecting a specific group can encourage muscle imbalances which can lead to injuries. But, if your goal is excel at something, there may well be a cycle/period of time whereby an unbalanced approach is adopted to help accommodate this.
3) Technique Rules
Technique over load any day. A compromise on technique to accommodate a heavier load can lead to movement compensations - something we want to avoid. Work on building solid foundations. After all, you can’t build a great building on a weak foundation. You must have a solid foundation if you’re going to have a strong structure. When progressing the load, use small increments and nail the technique before contemplating further progression.
4) Back Off Man!
If something doesn’t feel right, the chances are it isn’t. If you feel some additional tightness surrounding a joint, back off (decrease load or certain exercises) and focus on regaining mobility in the restricted area. When a joint becomes compromised, the body has a propensity to complete the movement using the path of least resistance, which will generally be a form of compensation. Backing off is not in our nature, or at least most avid gym goers or weekend warriors. The ability to be able to take a few steps back can go a long way in helping to reduce the likelihood of injury.
5) Mobility Mantra
Mobility has a dramatic effect on improving strength - the two are almost inseparably paired. Identify a faulty movement pattern and re-educate it by alleviating restrictions, and improving mobility and stability. Joint and segmental stability requires an abundance of tension which can linger post training. Use mobility exercises in and around your training to help alleviate any tension created by the heavy lifting.
6) Train Hard; Recover Harder
Recovery is one of the most basic principles of any training methodology. It’s a multifaceted approach that encompasses more than just muscle repair, namely; sleep, nutrition, hydration, rest between sessions etc. Failure to recover adequately from exercise can lead to performance decrements, not only in the gym but also in the workplace. Formulate a strategy that allows you to get the most out of your training, and become a stronger and more badass you.
