Dr Yolanda Fisher (Osteopath)
Weight training: Is it safe?
I have had so many questions, both in and out of clinic regarding the pros and cons of lifting. For many people, the prospect of weight training is daunting due to the element of the unknown, and some recent negative light that has been cast upon it - despite growing recognition as to its benefits.
I weight train multiple times a week, often lifting three times my body weight and my back and my body in general has never felt so resilient and strong. So I thought it was time to weigh in from the perspective of both osteopath and lifter.
The benefits of strength
muscles and bones
Weight training is the term used to describe exercises that involve muscles working against resistance (usually weight) and has many positive effects upon the body, both physically and mentally.
Primarily, it has been proven that weight training improves the strength of muscles, the muscle-tendon complex and ultimately bone density. Simply put, strengthen the muscles, strengthen the bones. The greatest example of this is in the instance of osteoporosis.
Similarly, there is evidence to support the positive effects of weight training upon the occurrence and severity of low back pain. This is an area, both personally and professionally that I resonate deeply with.
the “real” world
Weight training improves the body’s ability to perform activities of daily living. By improving the body’s general strength through weight training, daily activities such as cleaning, carrying kids and gardening appear less of a task and are less likely to cause episodes of pain because the musculoskeletal system is strong and stable.
General wellbeing
In addition and as equally important. weight training is associated with a decrease in depression, stress, anxiety, sleep problems and noted improvements in cognitive function, self-esteem and symptoms of fibromyalgia (chronic multi-region pain). It is no wonder then that I feel my mental strength and perseverance has grown as a result of weight training.
Evidence
Being an avid weight-lifter, my stand point is biased; yet, I cannot deny the anecdotal and scientific evidence supporting the positive effects weightlifting can have upon health.
Regardless of the evidence, be it anecdotal or research based, weight training remains unwarrantedly burdened with stigma and resistance.
I feel there has been a line of thinking within the general population and the medical sphere, that the body is weak and is easily overloaded, hence weight lifting is a no-go!
Support and guidance
Yet, weight training, like any sport requires practice and a thorough grasp of the technique. While the list supporting the positive effects of weight training is long, injury can occur. Hence, to anyone planning on weight training, invest in some quality guidance and if you feel discomfort during any of your training, seek advice.