Six Things NOT to overthink in Strength Training

I came across this article in my Google feed a while ago, that came out in response to ACSM's (American College of Sports Medicine) updated position stand on Strength Training, which hadn't been updated since 2009.

Much of it was reinforcing the IMPORTANCE of strength training in a healthy lifestyle and helping define things to a much greater extent for people. I thought I'd take the six points made in the article and add my own thoughts to them for our Zen Blog followers.

You're welcome. 😁

Before we jump in, I want to briefly state how much I like the wording as the article moves into the list: "Six things to NOT overthink when strength training". OVERTHINKING, TMI and "ANALYSIS-PARALYSIS" is holding so many of us back from enjoying the health practices that would actually let us live the healthy lifestyle we are reaching for. I like that the article is essentially saying; "Take a breath, and just take action with it".

And with that... Here we go with my thoughts!

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1. Training to "failure" ISN'T necessary. I do strive to move my clients AWAY from the "no pain, no gain" and "go big or go home" mentality. In our strength work, it's NOT about "crushing ourselves" to the point that we're sore and exhausted to actually LIVE LIFE the rest of the day. Rather, it's to feel BETTER, MORE ENERGY and MORE CAPABLE when we're done so we can say "YES" to any opportunity that the day brings!

   
   

   

   We can lift without trying to feel like "we've destroyed ourselves"

   
   

   When building strength at Zenergy Health & Wellness, we work with the approach of leaving 2-3 reps "left in the tank" (which is what the new guidelines are saying). This has been the approach of one of my favourite Strength Coach's Dan John since well BEFORE these updated guidelines were ever put out, which are evident in his programs such as "Easy Strength" that he and Pavel Tsatsouline discuss in their book of the same title.

   
   

   We utilize Dan John's approach further at the studio, in that if you feel the ability to do a bit more weight today, lets do it! If you don't feel like you can do your usual weight and need to drop it down a bit today let's do it. All of this lends itself to NOT train to "failure" AND leads to better awareness of what our body is saying to us TODAY.

   
   

2. Instability training ISN'T better for balance. The days of coaching clients to use bosu balls, stability balls etc are well behind us and the recent ACSM update confirms it. These fancy tools do NOT help our balance in REAL LIFE - STRENGTH helps our balance. Period. These unstable, awkward surfaces we were utilizing, with good intentions, are NOT realistic. Many people were jumping into these "circus type" stability exercises WITHOUT general strength and stability on STABLE surfaces to begin with.

   Getting stronger helps not only balance, but so many other aspects of our health and wellbeing and we don't need any fancy toys (or exercises) to achieve it.

   
   

   

   
   

3. Time under tension isn’t important. Strength training has two phases: concentric and eccentric. The concentric phase is the "lift" portion of the exercise (eg: The standing back up from the bottom of a squat, the pushing the floor away from your body in a pushup, pulling up on the bar in a chinup...).

   
   
   
   

   The eccentric phase is where the muscle is lengthening and often we're lowering a weight (eg: as we straighten our arm back down in a bicep curl, as we hinge at the hip to lower the bar toward the floor in a deadlift). Control is always recommended, but the new guidelines show that you can build strength regardless of whether you're doing exercises very slowly or at a more "regular" pace. Meaning you CAN do the exercises slower, but the benefits do not show to be any different.

This is recent science changing our "old-school" brains again, so I'm excited to dive deeper into this personally and with clients. Reality is though, when we add external load to our muscles, they need to adapt and recover stronger in order to do it again efficiently over time. To me this updated research helps remind us to keep it simple: "Lift weight = get strong".

4. Beginner/Intermediate/Advanced routines are not needed. I really liked seeing this one, as my clients know I'm a big fan of the basics. This goes back to my primary reason that I love Dan John's work. No matter what ability level, Dan John's programs are similar. When you look at the long-time, well respected Strength Coaches in the industry, you'll notice that across the board. Beginners to Advanced abilities really have very little difference other than maybe I would argue the comfort of technique and "flow of an exercise".

   
   

   This point in the updated guidelines (I hope) will begin to help the general population understand that all the "foo-foo" and "fancy" programs you see are really just overblown and strictly designed to sell. The BASICS + CONSISTENCY is all we need to build strength and health. Nature does the rest.

   
   

   

   
   

5. Any equipment you use to strength train is fine. This comes back to the old debate of "weights vs machines", "barbells vs kettlebells", "bodyweight vs equipment"... The updated guidelines are meant to help people realize that strength training in ANY form, with ANY equipment WILL build strength. Period.

   The implications of this are big! It can help decrease the overthinking and lack of acting on building a strength routine into one's lifestyle. Don't have equipment at home? Use your bodyweight! Weights being used at the gym tonight? Substitue with a machine based exercise. Only have bands at home? Use them to build strength.

   

   Bands, weights, machines, medicine balls, kettlebells... They are ALL RESISTANCE. Use what you have, what you like and what you can access.

   
   
   
   

   This point opens so many doors for so many people and just erases the debate. Strength training is important. The fancy equipment you or don't have is less relevant than we previously thought!

   
   

   To add to this point: Use equipment you have space for at home, equipment you enjoy using, equipment that you are comfortable using and equipment that you want/need right now. You don't have to go outfit your entire house with thousands of dollars of gym equipment - now or ever for that matter.

   
   

6. Progressive overload isn’t always needed. What I like about this point is that it reminds us that we don't have to keep doing something "new". It also reminds us that we CAN create wonderful health and strength by simply DOING a consistent strength training routine.

   
   

   Maybe I'm going off track a bit here, but I feel like we approach exercise with this notion that it will be a linear progression forever. "We'll just keep getting better". When we don't see those things happning, we get discouraged. Yet the act of doing your strength routine, helps make and keep you strong regardless!! To me this point in the updated position stand will help the MINDSET of the general population. It's the consistency over time that will help improve our strength even more than progressive overload. This is a refreshing point in my mind.

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The new ACSM strength training points, in my opinion, help 'filter through the noise' and simplify our approach and understanding of strength training. The timing couldn't be better either! As more and more science is PROVING the IMPORTANCE of STRENGTH in both lifespan AND healthspan (the QUALITY of your life), this will help open up doors to SIMPLICITY and BASICS and making them stick.