Why are weights important?

cma17

Hi there,
So this might be a silly question but, a lot of MFP people say you should have some form of weights routine, and I just want to know why?
My standard weekly exercise consists of rock climbing, running and cycling (I do other activities but these three are the norm for me). Should I start to incorporate weights into my exercise, I do have a gym membership that is going to waste so it wouldn't be too hard to start ?

Chewster001

You're doing weight-bearing exercise... and the rock climbing works your arms... You're fine.

cma17

Ohh that makes it easy then thank you

lifeskittles

yeah rock climbing is weight bearing but depending on how often you do it it wouldn't hurt to incorporate weight training. It could improve your rock climbing too ...Too much cardio will chomp on those muscles without some form of resistance training

gmallan

However, if you wanted to get stronger for the rock climbing some weights would probably help :happy:

meshashesha2012

it helps keep the muscle mass mass you have while you lose fat.

BusyRaeNOTBusty

it helps keep the muscle mass mass you have while you lose fat.

This. And I'm not sure rock climbing would be effective at doing this.

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

Laces_0ut

you should lift weights. you are not hitting every muscle group the same when rock climbing.

Spartan_Maker

For people who are dieting, in particular, it's a way for your muscles to tell your body: "During this diet, spare us; we're still needed. Focus on the body fat instead."

Debbe2

Since you have a gym membership why not give it a try and if you enjoy weight lifting you can continue? If you don't enjoy it, don't do it. Rock climbing uses lots of muscles already.

Ge0rgiana

You need weight bearing exercise (I agree, I think climbing counts!) to keep up your lean muscle mass. You lose muscle, your metabolism slows. I read an interesting study on how gradual muscle loss leads to weight gain in older people. I wish I had that link. Anyhoo, muscles keep your metabolism humming, and weight lifting keeps you from looking flabby. HTH. :flowerforyou:

Yes, it would make you stronger for climbing and hit muscles you may not be using right now!

Yogi_Carl

I agree you need some form of weight bearing exercise but I disagree that weights are the way forward for you. Rock climbing requires a great deal of flexibility and explosive strength rather than muscle mass which would still have to be carried up the climbing wall or rock face. Climbing requires high strength to low weight ratio.

I would recommend body resistance exercises, certainly pullups and then pressups, abdominal crunches and work you thigh muscles by sitting with your back to a wall and your legs at 90 degrees. This is the same isometric strength you need when you are standing on small holds while trying to work out the next climbing sequence. Similarly, work your calves by doing calf raises off a step or paving stone so your calves get a good stretch and lift on each rep and try caf raising on your toes only (not the balls of your feet) for smaller toe holds.

Body resistance movements are more virsatile than lifting weights and are a better mirror for your climbing.

cma17

Thank you all for your advice and information :flowerforyou:

mustgetmuscles1

I agree you need some form of weight bearing exercise but I disagree that weights are the way forward for you. Rock climbing requires a great deal of flexibility and explosive strength rather than muscle mass which would still have to be carried up the climbing wall or rock face. Climbing requires high strength to low weight ratio.

I would recommend body resistance exercises, certainly pullups and then pressups, abdominal crunches and work you thigh muscles by sitting with your back to a wall and your legs at 90 degrees. This is the same isometric strength you need when you are standing on small holds while trying to work out the next climbing sequence. Similarly, work your calves by doing calf raises off a step or paving stone so your calves get a good stretch and lift on each rep and try caf raising on your toes only (not the balls of your feet) for smaller toe holds.

Body resistance movements are more virsatile than lifting weights and are a better mirror for your climbing.

I agree with most of this but I have to say that weightlifting while in a calorie deficit, or at maintenance, will not add any significant mass. It will only maintain current mass and make it stronger. Even at a calorie surplus mass gains from muscle are very slow. Please dont let the idea that you will somehow start adding pounds of muscle stop you from doing resistance training. I have seen plenty of stories from women where their strength increased many times the amount of weight they gained. Women who can now squat double their body weight with little to no weight gain. That has to be a huge asset to rock climbing not to mention almost every where else in life that strength is required.

Resistance training or strength training might be a better term to use for this as lifting weights is not always necessary...especially at first. There are many benefits to progressively adding resistance to your workouts though. At some point you can become too efficient at pull ups or push ups (especially leg exercises) and you will need to find ways to increase the difficulty to get the muscle retention benefits. That might take quite some time though.

dave4d

I agree you need some form of weight bearing exercise but I disagree that weights are the way forward for you. Rock climbing requires a great deal of flexibility and explosive strength rather than muscle mass which would still have to be carried up the climbing wall or rock face. Climbing requires high strength to low weight ratio.

I would recommend body resistance exercises, certainly pullups and then pressups, abdominal crunches and work you thigh muscles by sitting with your back to a wall and your legs at 90 degrees. This is the same isometric strength you need when you are standing on small holds while trying to work out the next climbing sequence. Similarly, work your calves by doing calf raises off a step or paving stone so your calves get a good stretch and lift on each rep and try caf raising on your toes only (not the balls of your feet) for smaller toe holds.

Body resistance movements are more virsatile than lifting weights and are a better mirror for your climbing.

Do you realize how hard it is to gain muscle mass on a caloric deficit?

Body weight exercises are great, but can be limiting. Right now, at my current weight, I am lucky to be able to get one or two pullups. At the gym, I can either do them assisted, or go to the cable machine, and crank out several lat pull downs. After a while, my body weight may not be enough, so I will need to add weight to my get the same benefit from pullups. Getting yourself into a certain rep range can increase strength, and another may increase metabolic effect. Weight lifting will help speed your metabolism. It can also help work alternate muscles that will help you reduce the risk of injury. Changing your routine around is important. Rock climbing may be strenuous on your muscles, but eventually they will adapt, and you won't see the strength, or metabolic results that you did at first.

Inforthelonghaul

Hi

Weight training will of course add strength and thereby assist with your climbing. If you really want to push your climbing focus on your technique this is what generally sees women through.

Leg strength is incredibly important, your legs should ideally bear most of the weight when climbing, your hands for hanging on. If only I could practise what I preach. Have you tried finger boards or campus boards for that all important finger strength?

It also depends on what type of combing you do as to which is the best way to train.

Sarauk2sf

I agree you need some form of weight bearing exercise but I disagree that weights are the way forward for you. Rock climbing requires a great deal of flexibility and explosive strength rather than muscle mass which would still have to be carried up the climbing wall or rock face. Climbing requires high strength to low weight ratio.

I would recommend body resistance exercises, certainly pullups and then pressups, abdominal crunches and work you thigh muscles by sitting with your back to a wall and your legs at 90 degrees. This is the same isometric strength you need when you are standing on small holds while trying to work out the next climbing sequence. Similarly, work your calves by doing calf raises off a step or paving stone so your calves get a good stretch and lift on each rep and try caf raising on your toes only (not the balls of your feet) for smaller toe holds.

Body resistance movements are more virsatile than lifting weights and are a better mirror for your climbing.

I did not see that she was asking for strength training to assist her rock climbing. Why do sports specific exercises unless you need to? A general strength training routine is much better unless functional training is required. I also disagree that body resistance movements are more versatile than lifting weights. They are a good add to a routine and can be very effective, but why not also add in weights? I do not understand the aversion.


OP: while rock climbing is great and is a form of resistance training, I would highly recommend you doing a general full body workout 2 - 3 times a week if you can, especially if you have access to a gym anyway. I do not do it myself, but New Rules of Lifting for Women is a very popular program. Also, I would look into Starting Strength as a good program.

DavPul

Climbing engages your entire body, so you're fine. But if you can fit it in, I think you'll find 1 or 2 35 minute lifting sessions per week would be beneficial to your climbing and other activities

Yogi_Carl

Body resistance movements are more virsatile than lifting weights and are a better mirror for your climbing.

I did not see that she was asking for strength training to assist her rock climbing. Why do sports specific exercises unless you need to? A general strength training routine is much better unless functional training is required. I also disagree that body resistance movements are more versatile than lifting weights. They are a good add to a routine and can be very effective, but why not also add in weights? I do not understand the aversion.

I understand the OP was not specifically asking for strength training to assist her rock climbing. It jut happened to be something I had experience of and thought I would share my viewpoint. The more general view and advice has been excellently offered by others on this thread and I have gained some from reading as well - so thank you.

I maintain that body exercises are more versatile than lifting weights as weight lifting, unless using dumbbells, holds your arms or legs in a set track (machines even more so), whereas body resistance exercises are more free - for instance pushups or pullups toward one arm more than the other, plank on one arm twisting to the side and so on - the list and ways to build resistance are endless.

To answer another poster's query - the easiest way to add resistance to a pushup is to where a rucksac with an increasing amount of weight (sand?) on the back and also to increase pull-up resistance (or wear a weight disc around your waist - enough to keep you going for a lifetime.

Finally; Quote: "They are a good add to a routine and can be very effective, but why not also add in weights? I do not understand the aversion."

I have no aversion at all to adding in weights. I use bent over DB rowing, DB Shoulder Press and DB Curls to a routine I do twice a week. The other exercises I do with this are negative pull-ups 3 x 5 (I can't do one regular one YET), Push-ups 3 x 10, negative Chin-ups 3 x 5 and Chair Dips 3 x 5 (again - I am weak in this area).

I just happen to PREFER bodyweight because I like to feel my whole body engaged in the movement rather than isolating a section. This is because my main focus is yoga where the whole body is engaged in every movement and pose so I look for this in my complimetary training. I thought that as the OP also rock climbed, I would offer a paralell..

Just because a person who loves riding a Unicycle (I don't) doesn't mean s/he doesn't like to ride on two wheels (I do)!
Sorry if I came in and upturned the apple cart - but they are some good apples!

EvgeniZyntx

I'm going to suggest somethig crazy to the OP with respect to the weights vs. resitance vs body weight training.

Do what is the most fun and likeliest to achieve the goals you have.Define your goals first.

weight training is great. No doubt about it - it is a very good tool for body composition, weight loss, strength, etc.
As a cyclist (25+ years, competitive in college) I used weight training in the past for power and strength but it could impact us negatively on endurance in races. We trained high rep, medium volume or hypertrophy in winter for the lower body. We also used it extensively to equilibrate muscle groups, develop certain core strength and support our cycling activity. It has a place in any fitness program focused on other activity.

yoga is great. I love it but have not practiced it in about a year because of some personal reasons and motivations. Need flex and strength? Need core? Need balance? It will help immensely.

Body resistance movements are not the most versatile nor is weight lifting the most versatile - because this is a badly posed answer to a question you have to ask first. What are you trying to achieve? What are your needs? The list and ways of using weights or pins or resistence or yoga, etc is so very large that each one can fit a need - sometimes one tool is just more efficient.

Q: I want to improve my upper body/lower body strength for climbing. Weights are an excellent tool.
Q: I want to improve my endurance in climbing. Climb more, bike, core strength. My experience here (yes, I climb but not as much as I would like). Is that nothing helps climbing as more climbing (and those damn peg boards).
Q: I want to be a top notch cyclist - weights and resistance and yoga to balance the "damage" that cycling does.
Q: Is it functional training that you want or general composition? If it is the latter, weight training (and you already have a gym card) is really a great go to solution. Functional training? Could be cardio switch, or resistance or weights. The book I used a lot was "Strength training for cyclists".
Q: Do you want to climb fast, spin 100 rpms for hours?
Q: Do you want to have a tight butt?

Ask yourself why, before you ask with what?

Then there is the psychology of the thing - will going to one activity or the other create a positive reinforcement? Do that.

edit: some typos.
edit2: Short: If the question is "I have access to gym, would I significantly benefit from using weights in a general plan of fitness and weight loss?" Then the answer is "YES".

lauren3101

For people who are dieting, in particular, it's a way for your muscles to tell your body: "During this diet, spare us; we're still needed. Focus on the body fat instead."

Great way of explaining this.

mustgetmuscles1

I love push ups as much as anyone but somehow adding 100lbs of sand to the middle of my back seems much more difficult and dangerous then simply laying down on a bench and doing almost the exact same movement with a barbell and weights. At some point body weight exercises dont provide the same benefits or least different benefits.

They should be added "in addition to" your other forms of exercise no as a replacement.

Cardio, isometric, plyometric, endurance and heavy lifting all have unique benefits. I just cringe when people claim one is better or just as good as the other.

mmapags

I love push ups as much as anyone but somehow adding 100lbs of sand to the middle of my back seems much more difficult and dangerous then simply laying down on a bench and doing almost the exact same movement with a barbell and weights. At some point body weight exercises dont provide the same benefits or least different benefits.

They should be added "in addition to" your other forms of exercise no as a replacement.

Cardio, isometric, plyometric, endurance and heavy lifting all have unique benefits. I just cringe when people claim one is better or just as good as the other.

Awesome post!

WendyTerry420

I love push ups as much as anyone but somehow adding 100lbs of sand to the middle of my back seems much more difficult and dangerous then simply laying down on a bench and doing almost the exact same movement with a barbell and weights. At some point body weight exercises dont provide the same benefits or least different benefits.

They should be added "in addition to" your other forms of exercise no as a replacement.

Cardio, isometric, plyometric, endurance and heavy lifting all have unique benefits. I just cringe when people claim one is better or just as good as the other.

Yes, "at some point" that's true. But in the beginning, not so much. If you can't do a single pushup without modifying it for leverage, then starting with body weights is perfect. This type of person might be *barely* able to lift the bar without added weights. Also, for someone early in their journey, it is a huge ego boost to be able to move your body in the manner of your choosing, to be able "hold your own weight," if only for a few seconds.

mustgetmuscles1

I love push ups as much as anyone but somehow adding 100lbs of sand to the middle of my back seems much more difficult and dangerous then simply laying down on a bench and doing almost the exact same movement with a barbell and weights. At some point body weight exercises dont provide the same benefits or least different benefits.

They should be added "in addition to" your other forms of exercise no as a replacement.

Cardio, isometric, plyometric, endurance and heavy lifting all have unique benefits. I just cringe when people claim one is better or just as good as the other.

Yes, "at some point" that's true. But in the beginning, not so much. If you can't do a single pushup without modifying it for leverage, then starting with body weights is perfect. This type of person might be *barely* able to lift the bar without added weights. Also, for someone early in their journey, it is a huge ego boost to be able to move your body in the manner of your choosing, to be able "hold your own weight," if only for a few seconds.

Totally agree and I believe I said that above. Dave4d also mentioned how someone who cant do body weight exercises can use lower weight to build up to body weight. The point is to keep progressing to continue the metabolic, muscle retention and other benefits. .

FullOfWin

Actually the bar is much lighter than your body, so it is easier to lift. Just sayin'

flatblade

I just had a full fitness evaluation today. While my cardio scores are acceptable, especially for someone that still falls in the "obese" category for BMI, my strength scores were very low. My evaluator pointed out to me that those of us over fifty are more in danger from lack of strength than we are for cardiovascular deficits.

I've lost a lot of weight in a short time, but as soon as I reach my first sub-goal, I want to address my lack of strength. Losing an additional 50 pounds, of course, will make the target much lower, but I need to build, not lose, strength as I move toward my ultimate weight goal.

myofibril

Should I start to incorporate weights into my exercise, I do have a gym membership that is going to waste so it wouldn't be too hard to start ?

This really depends on what your primary goal or goals are in reality.

If it is fat loss whilst preserving lean mass with the least amount of time investment as well as increasing strength for whatever reason then a good weights routine will be more efficient.

If your goals centre more on other things like competing for endurance events then it will have less advantages so it can very much take a back seat.

mustgetmuscles1

I just had a full fitness evaluation today. While my cardio scores are acceptable, especially for someone that still falls in the "obese" category for BMI, my strength scores were very low. My evaluator pointed out to me that those of us over fifty are more in danger from lack of strength than we are for cardiovascular deficits.

I've lost a lot of weight in a short time, but as soon as I reach my first sub-goal, I want to address my lack of strength. Losing an additional 50 pounds, of course, will make the target much lower, but I need to build, not lose, strength as I move toward my ultimate weight goal.

Please do not wait to start. As you lose weight you will lose lean body mass without resistance training. It is much easier to keep that muscle than to try and get it back later. If you are in a calorie deficit to lose "weight" you have to convince your body that the muscle is necessary to keep. Notice I said "weight". Your goal should be to lose body fat. Your body will look for the most efficient way to use calories when in a deficit. Muscle is very expensive to maintain calorie wise. Your body will consume it to make better use of your limited calories unless it thinks it is worth keeping. You have to use it or lose it.

Of course make sure you are healthy enough for this activity first.


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ilovedeadlifts

However, if you wanted to get stronger for the rock climbing some weights would probably help :happy:

agreed.
you could probably improve your performance by lifting weights, and excel at your hobbies.