It is unfortunate, but true, that many people do not have a genuine understanding of the value of weight training as an important and effective part of any fitness or weight loss program.
This is due, at least in part, to a public misunderstanding of three terms:
Weightlifting
Body-building
Weight training or weight lifting
Start talking about weights, dumbbells, and “powerlifting” with most people, and they often begin to imagine hulking figures they’ve seen on magazine covers or portraying monsters in movies… though “commando” attracts some men. While most men would like to have a good physique, the images in magazines tend to throw them off, or at least represent an image of someone obsessed with “bulking up” and “getting defined.”
Women especially tend to reject the idea of ”lifting weights” in part because they fear that they, too, will look a little like the men mentioned above. They may also have seen photos of professional bodybuilders or weightlifters. Many women, while wanting to lose weight and get in shape, like to feel “girly” and that any type of weight training will make them look like these professional athletes.
As in many discussions, a part of these fears is the result of simple ignorance. I also don’t mean “ignorance” in any derogatory way. I am equally “ignorant” of nuclear physics and embroidery simply because I have never had reason to study them. However, if I were to start looking for a hobby or a new career, I might avoid nuclear physics because it seems too hard, and sewing, because… well… you know… it’s for girls, and I’m a guy!
However, if you did a little digging, you might find that Rosie Greer, once an NFL lineman, was well known for her embroidery and NO ONE dared tell Rosie Greer that she was less of a man because of her hobby. In fact, having this information and knowing that many people find embroidery relaxing might make me appreciate embroidery a bit more and consider it a hobby!
Well, let’s do it with all this weight lifting confusion.
First of all, let’s say you train with weights; Lifting weights, using resistance training, using free weights, weight machines, or resistance machines like the Bowflex, can be quite effective in any fitness or weight loss program.
Second, don’t worry about how you’ll look if you choose to “lift weights.” While the end result will be determined to some extent by genetics and personal hormone levels, most weight training, if done correctly, will simply result in a strong, toned, healthy body that exudes confidence and self-assurance. . women will end up looking “girly” and men will end up looking “masculine.”
Those people you see in magazines have chosen to train a certain way at certain intensity levels, and have opted for a dietary and supplement regimen that will only be followed by those who WANT to end up looking that way. They’re athletes who train for specific purposes, and you won’t end up looking or acting like them any more than you’ll be able to ride a bike like Lance Armstrong simply because you cycle for health and fitness regularly.
So what ARE the differences in all those terms we started with?
Well, by now I hope I have dispelled some of your uncertainty about the images you have been carrying around in your head that influenced your decision to use or not use weights to improve your health and body. However, since confusion about the differences can still lead you to make the wrong decisions in your training program, here are the basics.
1. Weightlifting – This may include weightlifting, body building, and/or weight training. By the way, when I use the term “weight training,” I’m going to include almost any type of resistance training. With free weights (barbells and dumbbells mainly) and “weight machines” the resistance is gravity. However, some machines provide resistance using springs, steel rods (Bowflex), or even your own body weight (Total Gym).
Bodybuilders, powerlifters, professional athletes, high school football players, golfers, gymnasts, and people who just want to get in shape or lose weight can lift weights as part of their overall training program. This is simply “weight training.” The best thing about lifting weights is that the number of exercises possible is large, the types of exercises are varied, and the training program can be easily tailored to the individual’s abilities, needs, and goals simply by varying the exercise, the weight used for each exercise , the number of repetitions performed for each exercise and the number of groups of repetitions (sets) performed. At 180 pounds, the male tennis player can select a series of exercises, weights, reps, and sets; while a 110-pound housewife may select another.
2. Powerlifting is actually an athletic event made up of certain specific lifts. When researching weightlifting, you may also come across references to powerlifting. The three basic lifts in powerlifting competition are the clean and jerk, the snatch, and the clean and press, although the clean and press was dropped from Olympic competition in the early 1970s. Three basic lifts in powerlifting are the “squat,” the “bench press,” and the “deadlift.” In powerlifting, style and technique are important, whereas in powerlifting, the concentration is almost entirely on the weight being moved. Powerlifting movements are shorter and less coordinated than weightlifting, but they require more…er…power.
Since many athletes who train with weights want or need strength and/or power for their sport, these types of training techniques are often incorporated into their training program. However, this type of training tends to “bulk up” the athlete, as the muscle develops large enough to perform the specific task demanded.
Most people who train for health, fitness, or weight loss will have little to no need to be involved in weightlifting or powerlifting techniques. However, they will use many of the same or similar exercises and training techniques, although the weights used will typically be lower and the exercise routine much less intense.
3. Bodybuilding, while not strictly an athletic event in the sense normally found in sports or even powerlifting, is ultimately a competition for which the athlete trains.
The bodybuilder primarily uses weight training to produce a body appearance that conforms to certain standards. These may be the person’s own standards, or they may be the standards required to participate in bodybuilding competitions. The bodybuilder focuses less on physical strength and power than on achieving a sculpted physique. However, he is not fooled; the bodybuilder trains hard and the training typically results in huge gains in strength and power. In recent years, more attention has been paid to volume and definition, that is, how individual muscles and muscle groups stand out as if it were an anatomical chart. Compare bodybuilders of years ago, like Steve Reeves (Hercules), with Darrem Charles, and the differences will emerge with modern bodybuilders looking for more muscle mass and definition.
Again, though, while the average person who chooses to use weight training as part of their fitness or weight loss program will probably have a workout that is somewhat more like a bodybuilder than a weightlifter, it won’t be necessary. train at the intensity of neither. The results, as noted above, will be more within what most people would consider an acceptable appearance.
As noted, you do NOT need to train anywhere near the intensity and dedication of the true powerlifter or bodybuilder, or even the professional or semi-pro athlete. To achieve highly satisfactory results in appearance, fitness, health, self-esteem, and self-confidence by adding weight training to your fitness program, a short 20-40 minute workout three times a week will suffice.
An actual weight training program for beginners is too much to add to this article at this point, but simple weight training programs are easily found in many books at your local library or bookstore. Just remember to keep it simple. Start easy and build slowly. As one of my coaches used to say, the goal is to “train, not push yourself.”