How necessary is strength training?
issiahs
Posts: 55 Member
So, I've been dieting since the beginning of this year and lost 50 pounds. Still got about 40 more to go, but I'm stoked with the results already. I'm still overweight, but not like I used to be. I have done zero strength training though. My only exercise is skateboarding about an hour to two hours about 5 times a week. I enjoy doing it and that's why I've stuck with it. Strength training on the other hand bores me to death and I can't keep the routine of dragging myself to do it. I was kind of hoping that down the line that I would be more down to do it, but I still have no inkling to get into it at all. Is there anyone with success stories that didn't incorporate strength training? I'm not naive and think that I'll just turn out looking lean without it, but if I'm not going to look terrible then that would be nice news.
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Replies
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You will look more like a smaller version of what you look like now.
If you find that acceptable you don't have to lift.
Lifting or some type of resistance work is encouraged to help with bone and muscle conservation.
There are no rules, so if your skateboarding satisfies you keep at it.
You never know you may, down the line, explore a programme that will enhance your boarding.
Personally I lift, but there again I am small old and don't want to have to shout 'help I've fallen and can't get up'.
Cheers, h.20 -
Few things are absolutely necessary. But strength training is something that should be incorporated into your health and fitness program. And just like there are a lot of different forms of cardio, strength training can take on many forms. Barbells, are what most people think. But one can use bodyweight, kb's, sandbags, dumbbells, etc. Programming can be done in traditional sets/reps or a circuit.9
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Strength training is often really misunderstood and narrowly defined. It's not necessarily lifting weights or doing squats or push-ups. I do yoga and a TV program called Classical Strength, which both use strength but also flexibility and a lot of other things as well.
Other things can work as strength training: walking on the beach, yardwork, gardening, practicing your "pull" in swimming, climbing, walking up stairs, and more.
I think MFP exercise tracking helps promote this, because it forces you to put in so many reps and sets. But not all strength training can be broken into "x sets of y".
What I would have you think about is:
1) Are there strength exercises that will help you develop your skateboarding? I'm sure that there are, and I would bet there are YouTube videos, blogs, and more about how to develop your physical skills.
2) Doing strength exercises that work for you. I don't particuarly like free weights, so I don't do them. I like to do yoga, so I do that.
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nope not at all.
Later in life there will always be someone around to help you out of bed and open those most stubborn pickle jars.
You are on a program to lose weight and with that weight comes most likely a good deal of the lean mass you currently posess so unless you do something to combat this you will be on a lower calorie diet plan forever than someone who either never had a weight issue or someone who lost weight with some form of muscle retaining strength exercise. If this is acceptable to you then by all means go for it you can still be successful without it however your chances of success with it are probably higher long term.4 -
It's not necessary at all if you don't enjoy it and don't mind having a bit of extra leftover fat at goal weight. Have you tried bodyweight strength training? TRX? Any other kinds? If you're not too keen on any form of strength training no problem. Just do what you would stick with.3
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lsutton484 wrote: »nope not at all.
Later in life there will always be someone around to help you out of bed and open those most stubborn pickle jars.
You are on a program to lose weight and with that weight comes most likely a good deal of the lean mass you currently posess so unless you do something to combat this you will be on a lower calorie diet plan forever than someone who either never had a weight issue or someone who lost weight with some form of muscle retaining strength exercise. If this is acceptable to you then by all means go for it you can still be successful without it however your chances of success with it are probably higher long term.
That effect is not as pronounced as people imagine. It takes years and years of training to achieve enough muscle mass to make a noticeable difference in calories and most of it is often the product of weighing more. Also keep in mind that he does skateboarding (cardio) which is more than enough to make up for any calories lost by not gaining/preserving mass, and may even surpass the calories for those who strength train but hate cardio. Most people do strength training because they want a certain look, they enjoy it (or the aftermath of it), they want to augment their performance in another sport, or they are concerned about their bone/muscle mass. It's basically up to the person.3 -
Strength training twice a week is recommended to combat the deterioration of muscles as you age.
I understand that many cardio exercises do not activate muscles like the gluteus maximus. However by working on our muscles we can hope to enjoy a longevity in our cardio activites as strong muscles can help protect us from injury.
So find a nice strength program not for aesthetics but so you can still skateboard when you are 70!
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I second the suggestion to strength train specifically to improve skateboarding. You already have something you love you do; Just spend 30 minutes 3 times a week to improve on it.2
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I saw someone say here, and it's true... "Strength training isn't necessary for weight loss, But it's essential"
After pondering that I've come to agree.
Here's the short version of my story for emphasis. Over the last 10 years I've maintained at about 250 and about a 39 inch Abdominal Circumference.. One of those healthy, active obese unicorns. My profile pic is about 2 years old and I'm 248ish there. Last spring, I aggravated my knee... making me much less active.. I got up to about 265... At which point I decided... time to drop some weight(while waiting for a diagnosis)... I got down to about 240... Had my body comp/measurements done and my AC had gone up to 43 inches. So.. I lost 25/15 lbs and gained body fat. I've since been cleared for activity and am in the 235 range(still targeting 225) and am back to a 38 inch AC.
Bottom Line, activity/strength training will improve your body composition. Do what you can, don't get injured. Have fun. IF Barbells aren't your thing. Try body weight or Dumbells, or Kettlebells. If skateboarding is your thing, body weight/gymnastics/dance may be a natural strength progression.2 -
First, good job. I recall someone saying if you don't think loosing 50 pound isn't an accomplishment, carry a suitcase around that weighs 50 pounds! I'm sure you feel the difference. Strength training isn't necessarily for builiding "lots" of muscle, but you obviously need your muscles active to assist in burning calories and good metabolism. I do a lot of Leslie Sansone workouts (walking--I have arthritis in both knees) and she suggests 2x per week in addition to the cadio. That's it! And you don't need to "pump iron" to get the desired results. My two cents worth!0
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Necessary? No. Wise? Yes. I would agree with Stanmann571, it's essential.
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I dieted and did cardio and ended up "skinny fat." Not the best results. I started lifting, gained weight, and am a smaller size, more visibly muscular, and leaner than before all the cardio. I can also eat about 500 calories more a day to maintain my weight/smaller size.
Lifting isn't necessary....BUT it can make a big difference in body composition and strength (obviously). If you are bored while lifting, you aren't doing it right. I see a lot of people at the gym spin their wheels and not change...that would be boring. Find a program based on progressive overload. Hire a strength coach (if you can at your gym) to teach you correct form...and see if this helps.5 -
Off the main topic but I wanted to say that skateboarding is excellent exercise! My son lost 40 pounds when he and his friends started going daily,I was amazed2
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There are a plethora of reasons to incorporate resistance training into your plan; 1. easier to maintain muscle than increase it later on when you aren't happy with your physique (fat loss > weight loss), 2. supports a strong body which prevents injury, 3. it will improve your performance in your sport, 4. supports metabolism and immune system, etc...
I will note, I know a lot of people who are upset they didn't start resistance training sooner. I don't know a single person who wishes they never did any resistance training.3 -
Many people don't do any form of strength training, but it definitely is good for you and can help with your skateboarding and health.
Maybe try out some other types like yoga, Pilates, there are plenty of workout videos that focus on strength with no weights, just your body weight.
And congrats on losing 50lbs so far! That takes a lot of work and dedication!3 -
middlehaitch wrote: »You will look more like a smaller version of what you look like now.
If you find that acceptable you don't have to lift.
Lifting or some type of resistance work is encouraged to help with bone and muscle conservation.
There are no rules, so if your skateboarding satisfies you keep at it.
You never know you may, down the line, explore a programme that will enhance your boarding.
Personally I lift, but there again I am small old and don't want to have to shout 'help I've fallen and can't get up'.
Cheers, h.
This made me laugh. A relative asked why I was losing weight and this is what I told them.2 -
Alternatively, finish losing the weight you want to lose and then shift your focus from weight loss to body weight strength training to keep things fresh (and so you don't run into conflicting goals and lose focus). Once you're out of weight loss mode, it's nice to have something to keep you active to help you fall back into old bad habits.
One of the real benefits of waiting to begin your strength training is that it's much more productive to wait until you're a reasonable weight before attempting push ups or sit ups, etc. Not only will you have an easier time of the exercise, but the results will be more immediately apparent (both in appearance and in actual strength).
Also, core/balance training will help with your skateboarding immensely. I know that core training easily added 35-40 yards on my drives when I was an avid golfer.3 -
Necessary? No
Beneficial? Absolutely
It really just comes down to what your goals are.1 -
Alternatively, finish losing the weight you want to lose and then shift your focus from weight loss to body weight strength training to keep things fresh (and so you don't run into conflicting goals and lose focus). Once you're out of weight loss mode, it's nice to have something to keep you active to help you fall back into old bad habits.
One of the real benefits of waiting to begin your strength training is that it's much more productive to wait until you're a reasonable weight before attempting push ups or sit ups, etc. Not only will you have an easier time of the exercise, but the results will be more immediately apparent (both in appearance and in actual strength).
Also, core/balance training will help with your skateboarding immensely. I know that core training easily added 35-40 yards on my drives when I was an avid golfer.
There is no benefit from waiting. Unless you like to be farther behind than you should be.6 -
So, I've been dieting since the beginning of this year and lost 50 pounds. Still got about 40 more to go, but I'm stoked with the results already. I'm still overweight, but not like I used to be. I have done zero strength training though. My only exercise is skateboarding about an hour to two hours about 5 times a week. I enjoy doing it and that's why I've stuck with it. Strength training on the other hand bores me to death and I can't keep the routine of dragging myself to do it. I was kind of hoping that down the line that I would be more down to do it, but I still have no inkling to get into it at all. Is there anyone with success stories that didn't incorporate strength training? I'm not naive and think that I'll just turn out looking lean without it, but if I'm not going to look terrible then that would be nice news.
It really depends on your goals. If you simply want to weigh less then it's not needed at all. If you want to look pleasing in the mirror to yourself or to others (a girl perhaps?) then you're going to want to do some strength training. You don't have to lift heavy, simply do some bodyweight exercise if you want on a regular basis. Cover all of your muscle groups that you can and you'll be fine. Again, it all depends on why you wanted to lose weight. Is it the weight or health issues, or that you want to look better? All of the above? Food for thought.2 -
Alternatively, finish losing the weight you want to lose and then shift your focus from weight loss to body weight strength training to keep things fresh (and so you don't run into conflicting goals and lose focus). Once you're out of weight loss mode, it's nice to have something to keep you active to help you fall back into old bad habits.
One of the real benefits of waiting to begin your strength training is that it's much more productive to wait until you're a reasonable weight before attempting push ups or sit ups, etc. Not only will you have an easier time of the exercise, but the results will be more immediately apparent (both in appearance and in actual strength).
Also, core/balance training will help with your skateboarding immensely. I know that core training easily added 35-40 yards on my drives when I was an avid golfer.
The real detriment is that you'll end up losing more LBM than BF over the course of your weightloss journey.
Build the habit while you're losing weight and it will be easier to maintain when you hit maintenance.4 -
Try a kettle bell workout, same benefits as lifting but works all your muscles together. Shorter workout time and to me alot easier to be motivated for0
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Thanks for all the advice! Hearing like 20 people telling me how important it is might be the kick I need to just really commit and check out different forms of strength training. I've just been ignoring it because I tend to skate to exhaustion and convince myself I don't need anymore exercise. It's an addicting sport. Haha. Hearing that I only need to spend half an hour to an hour 3 times a week is a relief. I thought of it as more of a commitment than what it was.3
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Glad to hear you heard what folks were saying.
I take it you skate board at or near a park. Check out if they have out door gym equipment, that can be a fun way to get some strength training.
Also a children's playground can give you a really good work out.
I'm sure there are example programmes for both on YouTube.
Think outside the box to find something that appeals to you.
Cheers, h.1 -
Hearing that I only need to spend half an hour to an hour 3 times a week is a relief. I thought of it as more of a commitment than what it was.
Yeah, it doesn't have to take over your life. I cycle a lot (and hope to get back to running soon), but I try to make myself do 2 or 3 sessions a week of general strength training, plus 15 minutes a day of physical therapy for muscles that were injured when I slipped on the ice last December. As others say, it's easier to try to preserve your muscle mass than to have to build it up again later.
If you don't object to Reddit, the Bodyweight Fitness sub has a useful FAQ and suggested routine: https://www.reddit.com/r/bodyweightfitness/0 -
Thanks for all the advice! Hearing like 20 people telling me how important it is might be the kick I need to just really commit and check out different forms of strength training. I've just been ignoring it because I tend to skate to exhaustion and convince myself I don't need anymore exercise. It's an addicting sport. Haha. Hearing that I only need to spend half an hour to an hour 3 times a week is a relief. I thought of it as more of a commitment than what it was.
Have you checked out skateboarding resources? You may be able to come up with a strength training plan that focuses on strengthening what needs to be strengthened for your sport, so you would feel like you are strength training for a reason and that reason is something you love.1 -
Not that helpful, but I also skate and there is something about seeing a skater with some muscles rather than skin and bones
More helpful, strength training has great benefits aesthetically but also as you age, think osteoporosis prevention and such.3 -
Off the main topic but I wanted to say that skateboarding is excellent exercise! My son lost 40 pounds when he and his friends started going daily,I was amazed
I would suspect your son ate considerably less during that same time. skateboarding isn't going to nullify poor eating and consistent over eating. Weight loss is mainly calorie deficit. Cardio is helpful, but relatively less of a burn than you would think. an hour of jogging might nullify that donut you ate.
Weight training builds lean muscle. muscle burns more calories at rest, more muscle can help in appearance, slightly higher maintenance calories and just the ability to live a more robust life long term.
Calorie restriction for weight loss does lower stored fat but unfortunately it also lowers lean muscle mass. You just don't lose the fat! The thing people don't get is they restrict calories and add no weight lifting and they lose the pounds on the scale and most likely look slimmer, but they also are now burning fewer calories at rest because they lost muscle in the process. Then they go back to "normal" or even less calorie intake levels than when they gained thinking they should be ok..but they aren't because their maintenance level is reduced.
weight lifting of some sort...is crucial..in my opinion to any weight loss program. IMHO.2 -
kenyonhaff wrote: »Strength training is often really misunderstood and narrowly defined. It's not necessarily lifting weights or doing squats or push-ups. I do yoga and a TV program called Classical Strength, which both use strength but also flexibility and a lot of other things as well.
Other things can work as strength training: walking on the beach, yardwork, gardening, practicing your "pull" in swimming, climbing, walking up stairs, and more.
I think MFP exercise tracking helps promote this, because it forces you to put in so many reps and sets. But not all strength training can be broken into "x sets of y".
What I would have you think about is:
1) Are there strength exercises that will help you develop your skateboarding? I'm sure that there are, and I would bet there are YouTube videos, blogs, and more about how to develop your physical skills.
2) Doing strength exercises that work for you. I don't particuarly like free weights, so I don't do them. I like to do yoga, so I do that.
Lots of great points here.
I'll second the cross training benefit - one of the reasons I like weight lifting is that it helps me strengthen my arms for swimming and yoga - otherwise my arms give out far sooner than my legs.0
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