Page 21 - North Haven Magazine Issue 11 Holiday 2019

The Top 4 Reasons Why You Are Not

STRENGTH

TRAINING

by Paul Milano – Resilient Training Lab

The holidays are right around the corner and everyone is in a mad
dash to get that perfect present for someone special in their life.
When was the last time you have done something for yourself?
During this time of year, it is easy to get caught up in the hustle and
bustle of the holidays. I am here to tell you that putting aside some
time for yourself is the best present you could possibly give. Spe-
cifically, time for strength training. Strength training has infinite
benefits but is often misunderstood.

“Why strength training?” going on that makes it difficult to get to the gym. Remember we are
only talking about 2% of the week that is needed to see improve-
There is not a single thing you can do that will increase the quality ment. Once you get into a nice routine and make it a part of your
of your life as much as strength training. Most people spend way schedule it will get easier. The time is now to bite the bullet; don’t
too much time focused on cardiovascular training (like jumping wait until the New Year’s.
on the treadmill or elliptical) and not nearly enough time trying
to get stronger. Strength training has been shown to have a pos- “I don’t know what to do.”
itive benefit on just about everything including sleep, decreasing
depression, improving self-esteem, living longer, independence, Strength training can be scary at first. There are so many mixed
time management, more energy, self-efficacy and that doesn’t even messages on “how to train” it can be paralyzing. The best thing to
begin to cover all the physical benefits! The American College of do is get some professional guidance, what that means is look for
Sports Medicine recommendation for strength training is 2-3 someone that has the education, certification and experience. Do
times per week in the adults. In a 2016 review only 18.3% of in- not accept any less than two of the three. This is not as expensive
dividuals met the criteria, but of those who did, there was a 23% as it may sound, getting good coaching is more affordable than ever
reduction in all-cause mortality or your overall chance of dying. and is significantly less expensive than the medical cost involved
with neglecting your health. Good coaching can also help squash a
“I don’t have enough time.” lot of those fears around strength training.
The biggest barrier to starting any exercise program is lack of time. “I’m afraid of getting hurt…or I don’t want to get too big.”
Dedicating a few hours, a week to training will significantly im-
prove the quality of the hours we have working, managing the There seems to be a negative stigma around lifting weights. One
family and navigating the holidays. The key is making exercise a is that Strength training is dangerous although it has been shown
priority is scheduling 2-3 hours a week as non-negotiable. Think of over and over to be one of the safest sports. A study in the jour-
it this way; we have 168 hours in a week, spend 2-3 hours strength nal of strength and conditioning showed only 0.0017 injuries per
training and get more out of the remaining 165. We are talking 100,000 hours of participation of strength training lead to serious
about less than 2% of the hours in a week! This is a small price to injury. What that means is weightlifting is as dangerous as tennis
pay to increase energy, improve your mood, and be more produc- and badminton!
tive.
It is also common to hear people are afraid of getting unintended
It is also common to see people want to start guns blazing and will results from lifting weights, like getting too big or bulky. The reali-
only come into the gym if they can make it 4-5 times a week, and ty is that as we age it is a battle for us to maintain muscle much less
this is the wrong way to go about it. Start small, go when you can significantly increase lean mass. Unless you are spending much
even if that is just once a week and build from there. Before you more than 2% of your week in the gym and taking artificial testos-
know it, you’ll be an exercising machine. terone you will likely just get leaner and feel much better in your
clothes.
“I’ll wait until .”
The bottom line is dedicating less than 2% of your week partici-
It is human nature to put off doing hard tasks, but there is no time pating in a progressive strength training program prescribed by a
like the present to get started lifting weights. The holidays are ap- professional in the field will return endless benefits. Take the next
proaching, and it is easy to say, “I'll just make working out a New step and visit the gym to learn more!
Year’s Resolution”. Let’s be honest, there will always be something

Paul Milano is the founder of Resilient Training Lab. Paul has an Exercise Science degree from the University of Connecticut and
was a Certified Strength and Conditioning Specialist. Resilient Training Lab specializes in strength training for the general popu-
lation. Resilient Training Lab operates out of Revolution Fitness Clubs on Washington Ave in Stop & Shop plaza. Call or email to
learn more and schedule a tour.

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