Is Your Strength Training Helping or Hurting You?

Sunday, February 24, 2019 · Mike Davis

Good morning!

I will be honest, I am extremely happy we are in the final weekend of February. March can be a rollercoaster as far as weather, but spring becomes more of a reality and we soon get to “spring ahead!”

Yesterday morning our NFLF Winter Pacers group enjoyed a great run around Dover, and I must say I enjoyed the route picked out by one of our runners. I have run many miles in Dover over the past 10 years and it is easy to get in a routine of running the same routes. So, when someone introduces a little variation to my typical routes, it can be a lot of fun.

Over the past month I have been once again redesigning my strength training program for myself. With all the great tools we have available at the NFLF Fitness Center, it is much like being a kid in a candy store. With free weights, a multi-functional power system and of course our TRX suspension, all available, I find myself wanting to do it all! However, these options offer variations of the same exercise function, so I am trying to combine using the piece of equipment that works best for my individual uniqueness.

I have always struggled with balance whenever I do any activity requiring being on a single leg.
This struggle has ultimately contributed to flawed running form and damage to both of my hips in the form of arthritis. No doubt, I would have benefited many years ago from using TRX to assist me in strengthening my stability and mobility, but the damage is not reversible. However, the best way to minimize the affects of arthritis and joint pain is to minimize the direct stress to the affected area. TRX allows me to now do single leg exercises with greater effectiveness and proper form. Doing single leg exercises strengthens the supportive muscles, thus putting much less stress on my joints. While I am always to trying to do things to benefit my running health, more importantly, single leg stability is one of the critical components of everyday activities (think climbing stairs and walking).

While TRX has many great options for strengthening and improved mobility, there are times when reducing or taking away assistance benefits the individual. Free weights have long been a great way to directly strengthen a muscle, while recruiting other muscles to assist for stability purposes. Movement in space without any support, challenges us to execute an exercise while also providing support from other muscles. Taking away a crutch requires us to focus on form. Free weights have always offered convenience for working out, but their value extends beyond.

Another great tool we have, is our multi-functional power system, which offers a cable system for complete strengthening. This system allows for less movement in space, thus more focus can be put on the specific area being targeted. When I see someone struggling with form, I will move them to this system, which allows them to focus less on other factors and target the specific muscle. This is also quite beneficial to someone with an injury, where we can keep stress off the injured area while specifically targeting other muscles.

Today we have all sorts of options for gyms, Cross-Fit, Orange Theory, Planet Fitness and on and on... I think each one has some benefit, but ultimately the benefit needs to be based on the individual person. We do not use the same equipment or technique for every individual, as needs vary based on many factors. When I build a strength training plan, I must know the individual’s needs, capabilities and limitations. What I use for equipment is based on the person, not the other way around (the tail should not wag the dog).

Variety can be great, but effectiveness and functionality should come first. We offer a free strength training session, that allows people to learn what is best for them. This opportunity is a great way to learn what works best for you. Contact us at: info@nofinishlinefitness.com to schedule your free workout!

Have a great Sunday, stay safe and I will chat again in March!

God Bless!

Mike