I keep seeing "you NEED to lift heavy"

xjessicaxrx

I get that weight lifting is a must if you want to tone up, but the way I keep seeing people demand that this is a must for everyone on every post is baffling me!
What if you dont have the time or money to go to a gym, what if you dont enjoy lifting?
For example I have lost around 50lb over the last 12 months and recently started to actually enjoy running, and I am working hard at getting more efficient at it.
But people keep telling me that I "need" to start lifting heavy, why though? Why is my running that I enjoy not a good enough working progress? I cant say that id want to spend the little spare time I get when im not working inside a gym, am I the only person on here that thinks like this...

nikki8412

I think we have to do whatever gets results. For you, it's been running and congrats on your weight loss! The folks who believe in strength training are *usually replying to people who are not happy with their progress or have stagnated somehow. If we get discouraged, we tend to quit and we all want each other to succeed so folks preach the glory of lifting heavy (I must admit I'm a believer even if the advice giver comes across too strongly). Weights are a great way to get and sustain muscle, hence, results.

yesimpson

If you don't enjoy lifting, don't lift. If your exercise time is scarce, use it for running if you like that better.

There are ways to incorporate resistance training into your schedule, if you decide you want to, that don't involve lifting heavy weights inside a gym as well. Different strokes and all that. I think it's just a case of people being enthusiastic about an activity and recommending it to others. You can take that advice or leave it.

xjessicaxrx

It just seems to me the way some people put it across on posts that your doing everything wrong if you're not lifting ! I see it every time I come on here lol

rybo

Its not a "must" nothing really is, but in the grand scheme of health & fitness, increasing your strength is pretty darn high up on the list. The most efficient way to do that is lifting heavy.

That said, strength training can come in numerous forms, not just heavy barbell lifts. What matters most is that you tax the muscles enough to elicit and adaptation to make you stronger. Strength training makes every other physical endeavor easier. If it's not a priority for you, then don't do it. But you should consider trying one of the many forms that it comes in. You don't even need to dedicate that much time.

Also another reason it gets suggested so much is people will want a specific goal and often times strength training is going to very much be crucial to achieving it most efficiently.

JenHuedy

xjessicaxrx wrote: »

It just seems to me the way some people put it across on posts that your doing everything wrong if you're not lifting ! I see it every time I come on here lol

The only time I see people being told to lift heavy is when it fits the goal they want to achieve. If they want to change body composition they are advised to find a lifting program. If they want to run a marathon they are advised to get on a solid running program. If they want to lose fat they are advised to eat at a deficit. It's all about the goals.

peleroja

It's just what's popular right now - 5 years ago you'd have heard a ton of crossfit, in the 80s people would have recommended aerobics, etc etc.

Weight-bearing exercise/resistance training is a good idea especially for women to strengthen bones against old age, but goodness knows a progressive lifting program isn't the only route to great health and overall fitness (and it's not even the only route to visible musculature.)

If you want a body like a fitness competitor, yes, then you have to train like one. If you want a body like a swimsuit model, then you have a lot more options for how to achieve that IMO.

ETA: for the record, I'm with you. I hate my weights sessions and am always convincing myself to shorten or skip them in favour of running. I only do it for my bone health, pretty much, and don't like the aesthetics of a lot of visible musculature on myself, so I doubt I'll change my mind and start a lifting program anytime soon.

3dogsrunning

xjessicaxrx wrote: »

It just seems to me the way some people put it across on posts that your doing everything wrong if you're not lifting ! I see it every time I come on here lol

That may be partly due to just how you are reading it. Since you aren't lifting, it may come across as a criticism. It isn't.

I haven't seen people say "you must" unless a person has a specific goal. Want to look like a bikini fitness model, well, you must lift. What to be healthier, not necessarily, although some sort of resistance training is beneficial.
Even runners can benefit from some type of resistance training - which isn't necessarily "heavy lifting" nor does it have to take place in a gym.

If you are happy with your progress and are reaching your goals, then keep doing what you are doing.

cerise_noir

JenHuedy wrote: »

xjessicaxrx wrote: »

It just seems to me the way some people put it across on posts that your doing everything wrong if you're not lifting ! I see it every time I come on here lol

The only time I see people being told to lift heavy is when it fits the goal they want to achieve. If they want to change body composition they are advised to find a lifting program. If they want to run a marathon they are advised to get on a solid running program. If they want to lose fat they are advised to eat at a deficit. It's all about the goals.

This. Sometimes cardio and a moderate calorie deficit isn't the best option, especially if someone is very close to goal weight with a high body fat %.

I personally lift to preserve as much muscle as I am losing weight. I found a program that I like and am happy. Lifting is also great for us women as it protects us from osteoporosis.

Derek_McC

Just keep running. I love(d) running. I would still be running if not for these metal hips. (No relation to running) I am starting to lift weights again because that is just part of the whole "transformation" thing I am working on right now.

lorrpb

Resistance training/strength training is extremely valuable, but it doesn't need to be "heavy" (80% of your 1 rep max) and it doesn't need to use barbells. Dumbbells, bodyweight, and TRX (suspension training) all are effective. I'm living proof.

3dogsrunning

JenHuedy wrote: »

xjessicaxrx wrote: »

It just seems to me the way some people put it across on posts that your doing everything wrong if you're not lifting ! I see it every time I come on here lol

The only time I see people being told to lift heavy is when it fits the goal they want to achieve. If they want to change body composition they are advised to find a lifting program. If they want to run a marathon they are advised to get on a solid running program. If they want to lose fat they are advised to eat at a deficit. It's all about the goals.

This was posted while I was typing. Yes. This.


Although, as I mentioned, even runners can benefit from resistance training. Not a "must" but a good idea. Now, if I could figure out how to balance running (and swimming and biking in my case) with lifting, I'd be all set.

sunnybeaches105

Strength training is essential if you want to improve body composition. A progressive overload-based weight lifting program is a simple approach. It's more difficult to progressive overload for body weight training, but it certainly can be done and there are a few programs out there.

Sued0nim

Depends on goal ..if you like to run, run ...you can make that progressive through intensity, incline, speed, distance, carrying weight if you choose to

IMHO Progressive resistance makes you look good naked, whereas being the appropriate weight means you look good in clothes

robininfl

You can absolutely be thin and healthy with great cardiovascular fitness without ever lifting weights, and pretty strong without ever lifting anything other than yourself.

What exercise you choose depends on your goals, and what you like to do.

But no, no, no you do not have to do anything in particular and there is no magic workout. I was fit, skinny, lean with just Jazzercise. Any road can get you to reasonable fitness, if you are consistent about exercising.

I think you are right that there is a cultish devotion to weights, but that's because people see results they like, and become devotees. It doesn't come from nowhere.

The fiance only does lifting, that's what he enjoys. He's done this for thirty years. So he can pick up things I cannot imagine ever being able to, he's strong and has big arms, is fit in this way. But I can run farther than him (he's faster over a short distance but I will pass and keep going), and he says yoga kicks his *kitten* because he can't hold the positions I can, even though he is stronger, measurably, all over.

So there's different kinds of fit, but I would personally argue that running does more, because it's great for cardiovascular fitness and heart health is really important to you as you get older, and running does build muscles in your legs (mine got bigger by 1" when I changed to running from the jazzercise) and is good for your bones because you are bouncing up and down.

DonM46

OP, you have my permission to ignore the gung-ho lifters who say lift heavy or you are wasting your time.
I started lifting in 1963 in high school. I took olympic lifting as a PE requirement in college, so lifting heavy was "the" way to go to prepare for competitions.
I started officiating football in 1970 & needed a good way to stay in shape, so I bought a cheapie barbell/dumbell set from Sears. My lifting was done on my patio & the goal was NOT to maintain a Mr Atlas body, but to be in great physical condition.
Consequently, I concentrated on multiple sets of high repetitions with not-so-heavy weights. Worked out great.
Lift heavy to build mass & bulk; back off 30-40% of the weight and boost the number of repetitions to stay fit.
In other words, do what works for YOU.

SueInAz

I would never tell someone who only cares about losing pounds that they must lift to lose weight and I've only ever seen that rarely here. What I will say, however, is that it's a very good idea. I see far too many posts from women and men who reach their goal weight, take a look at themselves and decide they still aren't happy. They don't look like they thought they would at that weight; there's still "too much flab" or their belly isn't flat. At that point, they get told to lift weights to decrease their body fat percentage and firm up. Rather than wait until later many of us recommend strength training now. It's better, and easier, to maintain muscle you already have while losing weight at least in part because increasing muscle mass involves gaining weight.

When we lose "weight" the pounds we lose are made up of a combination of water, fat and muscle. The faster you lose weight, the more of that lost weight will be from muscle because our bodies are looking to preserve as much stored energy as possible against a future starvation period and unused lean muscle mass is an easy target. As you shed pounds, you need less muscle to move your mass around so your body will break it down and it'll be gone. That means that when someone quickly loses weight they lose muscle mass. When they stop dieting and start gaining weight again (which will now be easier since their metabolism is just a bit slower due to the reduced muscle mass) that new gain will be almost all fat resulting in a higher body fat percentage than before. That makes it even harder to lose the weight the next time around.

Strength training forces us to use our muscles in such a way as to signal to the body that we need them. This limits muscle breakdown for energy while eating at a deficit and helps to retain more of the muscle you already have. Those who have a significant amount of weight to lose actually have a bit of an advantage here because their current muscle mass is significantly greater than someone who is smaller. Some of that extra weight they are carrying is muscle that was built up so they could simply move around their extra weight. Why not try to keep that if you can?

brower47

newmeadow wrote: »

Sued0nim wrote: »

Depends on goal ..if you like to run, run ...you can make that progressive through intensity, incline, speed, distance, carrying weight if you choose to

IMHO Progressive resistance makes you look good naked, whereas being the appropriate weight means you look good in clothes

OP, I think this is the overwhelming reason why you keep seeing this thing about heavy lifting being of such dire importance MFP's culture is rather corporeal, to say the least.

Seeing as how myfitnesspal is geared toward the body, I'd say the culture is appropriate.

OP, lifting is essential for certain fitness/aesthetic goals. It is not essential for all fitness/aesthetic goals. There are body aesthetics that are only attainable with lifting. Though the "look good naked" is purely subjective and shouldn't be used to mean that you won't look good naked without a progressive lifting program.

VintageFeline

I think the heavy lifters can be quite evangelical but with reason, as mentioned variously above.

I don't lift heavy but I do lift. I'd say moderately. And bodyweight. I have adjustable dumbbells, a mini stepper and workout at home mostly with Fitness Blender. I do think resistance training is good for a multitude of reasons and always recommend it even as a cross training supplement. You will likely have less injuries and improved performance in all other fitness endeavours if you incorporate some sort of strength training. But it doesn't have to be in a gym and it doesn't have to be "heavy".

If you just can't bear any of it, stick with the running, it has its own set of benefits, not least that it's the thing you like and are committed to.

So you do you boo and we'll do us!

cgvet37

Weight training will change your overall body composition. If you are ok with the way you look, then don't lift. You don't have to lift heavy. You can do circuits and calisthenics. I switch between heavy lifting, and more endurance based weight training. I believe in being well rounded physically.

GiddyupTim

Running is great, and it will help you remain trim and healthy.
Would you get additional benefit from lifting? Sure. It is a different kind of physical challenge.
But why worry about doing something you don't like doing anyway?
I wouldn't.
Probably better to focus on doing what you like doing, and doing it more and better, than forcing yourself to do something you don't like, and might even stop. You'll get better benefit doing something you can commit yourself to.

Hoohoohaa

The reason I've told people to lift heavy before is because they go into a gym, pick up weights, do quick sets/reps, and not challenge their body. Then they complain about not having the genetics to put on any muscle, woe is me, better eat this ice cream. Barring an injury, I will always advocate lifting WHAT IS HEAVY FOR YOU, IF THAT FITS YOUR GOAL, based on numerous reasons already posted above. It is more to battle the mindset of not being willing to push your body even a little. If what you do works for you, do it. Congrats.

mkakids

As a runner and a lifter, I reccomend lifting t other runners regularly. The increase in strength has really helped me to improve my running speed and endurance. I also stopped having frequent (2-3xs a year) small running injuries.

That said...if yo dont want to, dont!

Cherimoose

xjessicaxrx wrote: »

what if you dont enjoy lifting?
For example I have lost around 50lb over the last 12 months and recently started to actually enjoy running

So you didn't always enjoy running, correct? What makes you think you won't enjoy being a strong woman?

dlm7507

When I was in Marine Corps boot camp we did circuit training with weights twice. Our primary staple was squat thrusts, push-ups, sit-ups, pull-ups, crawling, running, running with sand in our packs, fireman's carries with each other, rope climbing, wall climbing, etc. There are soooo many ways to exercise (for strength) without barbells or a gym. Indeed, if you go to a gym it is rare to see anything on the pull-up bar but the towel of someone doing lat pull-downs because they can't do a pull-up. Do whatever challenges you that you enjoy (or hate but do it anyway) ;0)

shor0814

Is being a bit evangelical about lifting really any different than hearing from a multitude of people and sources that you have to run for X reason? How many people come here believing that the only way to lose weight is running?

Take it for what it is; advice from other random people who don't know you or your needs. Now go run.

DreesPerformanceTraining

1. Health
2. Strength
3. Bone density
4. Injury prevention
4. Body composition

xjessicaxrx

Cherimoose wrote: »

So you didn't always enjoy running, correct? What makes you think you won't enjoy being a strong woman?

No I used to hate it because it used to kill me, not anymore but iv always walked and love the outdoors (I sit in an office all day mon to fri) so time wise id much rather be outside than spending time in a gym, that is my main gripe.
I have done weights in the past, and Body pump which I did really enjoy, but the times of the classes and location dont work for me. I would probably start Body pump again if there was a class nearer to home but there isnt.

SwindonJogger

a stronger core will help your running. I do a kettlebell/sandbag routine in my garage to complement my training.

amusedmonkey

Cherimoose wrote: »

xjessicaxrx wrote: »

what if you dont enjoy lifting?
For example I have lost around 50lb over the last 12 months and recently started to actually enjoy running

So you didn't always enjoy running, correct? What makes you think you won't enjoy being a strong woman?

These kinds of comments is probably what throws her off pinning lifting as the only way to be strong or look good. That's understandable though, because people who are getting results are quick to share what has worked for them.

To answer the question in this reply: I'm someone who tried lifting and didn't enjoy it one bit, and I don't feel the need to keep trying it until I force myself into enjoying it. Not to mention different people define strength differently, and it doesn't have to involve lifting heavy things. Holding tricky yoga poses could be defined as strength, being able to perform certain dance moves could be defined as strength...etc, to each their own goals and aspirations.

For me personally, lifting heavy things is not attractive to me from a strength perspective. The heaviest things I lift in real life don't even require that much strength. Carrying 40 or so kg bags of firewood from one spot to another and lifting a 20 kg water cooler bottle up onto the cooler, all of which I can do just fine without extra training.

What sounds attractive to me is the kind of strength that gives more control over my body. Control, strength, speed, precision, agility, balance, just a general feel of fitness and wellbeing.

This is the ultimate fitness that I dream of, although will never be able to achieve due to chronic physical issues, but I want to at least achieve the feel and control part of it:

https://www.youtube.com/watch?v=Yv-ir9LlLOo

middlehaitch

I flog heavy lifting and protein like an old fish wife.
Why? Because I respond to a lot of threads that involve menopausal and older women and some kind of strength/resistance work and a higher level of protein is so important in maintaining muscle mass and bone density. Cardio is too for cardio- vascular fitness and, along with a calorie deficit, decreasing visceral fat.

I had never done any form of exercise until I was a menopausal 54yo. Aqua fit and 2lbs Dumbbells were enough to increase my strength to begin with.

By the time I had graduated to 5 lbs Dumbbells and Pilates I was reading the forums and found the cult of lifting heavy intimidating. This lasted ever such a long time- I had moved on to include Nerdfitness bodyweight as well by then.

One day a light went off in my head- what was meant was 'lift what is heavy for me'.
A whole new world opened. I started reading those cultish threads and the research papers that were often posted. I learnt a lot!
Extra protein was added to my diet, more is needed as you become elderly. And I learnt all about how inactivity as we age leads to muscle atrophy and decreasing bone density.

I found one of those heavy lifting programmes that I thought I could work with, subbed in hand weights or machines when I couldn't do the move using a 45lbs bar, and haven't looked back.
I will never be ripped but will enter old age (62now) knowledgable, strong, independent, and with not a bad looking body to boot.

I would like to thank the cult of heavy lifters for their constant posts.

If lifting isn't your cup of tea, that is fine, you have no need to do it. But, for a lot of people it can, for vanity or health reasons, be just what they are looking for but don't yet know. I didn't.

Cheers, h.