Weight Training

This is physical training that involves lifting weights. This is a common type of strength training that supports the development of strength and growth in the size of skeletal muscles. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movements.

There is a wide variety of sports where weight training is used. These sports include bodybuilding, Olympic weightlifting, powerlifting, strongman, hammer throws, shot put, etc. However, most other sports incorporate some form of weight training in their training regimen.

Weight training has a wide scale of benefits for athletes and active individuals. Of course, you will look good! And aesthetics is quite the common motivation for most. In addition, you will improve your cardiovascular health, get stronger bones (lifting long term helps increase bone density and strengthen bone tendons), improve flexibility from consistent application of full range of motion, and lower overall body fat levels.


What I consider the ultimate benefit however of weight training is the improvement of one’s mental health. Let’s mention some;

  • You get to discover what you/ your body is capable of.
  • You get to actively apply persistence through a long-term learning process.
  • You develop deep confidence built by meeting worthy challenges.
  • You experience a diminishing fear of failure as such have comfort taking up space.
  • And of course, looking good does make one feel good, doesn’t it?

While considering a fitness regimen, many individuals, have reservations about signing up for a weight training program driven by misconceptions propagated by how the category has been packaged by the media content we consume. A common concern is, “won’t this make me bulky?” or “I don’t want to be muscular.” Well, while what we see on media is indeed possible, those are the results of years of training combined with strict nutrition and recovery plans as well as genetics. All forms of weight training do develop muscular growth. However, not all will deliver the “aesthetic chiseling” we see on social media.

Another misconception is that you have to train for more reps, sets, and/or more sessions in order to build muscle.  What most people fail to consider is that training is the stimulus for growth, but growth actually happens when we are recovering. Your nutrition, sleep, and even stress management practices will significantly affect your ability to build muscle.

You also do not need to lift extreme weights to build muscle. While progressive loading is ideal, don’t kill yourself! The key to stimulating muscle growth is time under tension.

There is also the protein question. And a craze for protein supplements. The role of supplements in sports nutrition is to “supplement” what you are unable to get from actual food sources.

Now have you really exhausted your food protein sources?

To summarize, weight training doesn’t have to be complicated, you do not need to feel persistent soreness to determine that it’s working. Remember this is a lifestyle, and discomfort cannot translate to a lifestyle. Review your programming to identify what works for you and have fun while at it.

Enjoy the process as well as the benefits!

Catch you next time as we unpack ‘Aerobic Training’.

Sign up for the MSA Program https://portal.msa.co.ke/register

Written By;

Wagio Kariuki

Coach, Uzani Weightlifting Ltd

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