Balance over Bulk: The Real Reasons to Strength Train
By Coach Keller
We just kicked off our new Mountain Strength classes, and they have been so much fun! The pace is slower, reps higher, and muscles are getting stronger. There have been reports of people feeling a different kind of sore, which is a good thing đ For those of you new to the gym or to more targeted strength training, I want to share some reasons why it is important.
Weightlifting isnât just for gym ratsâitâs the secret sauce to faster runs, longer rides, and more laps on a powder day. Itâs also the key to living a long, healthy life. We lose about 1% of our muscle mass every year after age 30. But regular strength training can offset that loss, as well as reduce body fat, increase metabolism, increase bone density, and improve mental health and self-image.
One of the most common concerns I hear about weightlifting is that people donât want to âget bulky.â But as another coach once told me, not everyone who learns to drive a car becomes a racecar driver. Building âbulkâ takes hours of regimented daily workouts over the span of years, whereas an hour of strength training twice a week will simply lead to increased muscle tone, healthier joints, and a more balanced body. (That being said, if you want to become a racecar driver, we 100% support that.)
Whether youâre a mountain biker, hiker, trail runner, or just looking to get stronger, here are my top 6 reasons why weightlifting is essential for EVERYONE.
1. Resilience to Injury
Raise your hand if youâve sprained an ankle, torn a ligament in your knee, or have a shoulder that doesnât like certain positions (donât raise your hand too high if thatâs the case). Pretty much everyone encounters injuries at some point, especially our active community. Strength training canât always prevent injuries, but it can certainly build your resilience to them and your recovery from them. Lifting not only builds more muscle to support your joints, but it also increases the tensile strength of your tendons and ligaments. So next time your friends peer pressure you into hitting that jump, your body will be braced for whatever impact fate unfolds before you.
2. Holistic Strength
Most of our activities demand more than just brute forceâthey need a harmonious blend of strength across your entire body. Thatâs why we prioritize compound movements like deadlifts, squats, and overhead presses that engage multiple muscle groups at once. Your core, glutes, hamstrings, quads, back, and shoulders work together to complete these types of movements. This balanced approach not only boosts your power on steep climbs and technical descents, but also gives you the upper hand on not overusing certain muscles and rather recruits the whole lot of âem.
3. Improved Imbalances
Ever notice that one leg sometimes feels stronger than the other? Or that youâre more coordinated on one side? Many athletes develop muscle imbalances from repetitive outdoor motions, or even simply from having a dominant side. By incorporating unilateral exercisesâlike lunges, single-arm dumbbell presses, or one-legged deadliftsâyou can target and correct those disparities. Strengthening underused muscles, such as your glute medius or the smaller stabilizer muscles around your shoulders, can prevent overuse injuries and create a more symmetrical, efficient body.
4. Enhanced Power
Explosive power is the magic ingredient that gets you and your bike through that rooty, uphill section or gives your legs that last burst of power in your marathon. Plyometric exercises combined with traditional weight lifting can help you develop that dynamic burst of energyâthink box jumps, ball slams, or power cleans. These drills target fast-twitch muscle fibers, especially in your legs and core, enabling quick, forceful contractions. With enhanced power, you'll find yourself not only climbing faster but also maneuvering through variable terrain like an agile mountain goat.
5. Increased Endurance
Strength training might seem all about heavy lifting, but it also plays a pivotal role in building muscular endurance. When you incorporate circuits or higher-rep training into your routine, youâre teaching your muscles to work longer before fatigue sets in. For example, a circuit that combines push-ups, goblet squats, and planks can condition your chest, shoulders, core, and legs simultaneously. This means that on long rides or multi-day treks, your muscles will keep powering you through, reducing the risk of burning out before the journeyâs end.
6. Better Balance and Coordination
Last but not least, a balanced body is a stronger body. Exercises that challenge your stabilityâlike contralateral, unilateral, or multi-planar movementsâengage your core and improve your neuromuscular coordination. When your balance is better, youâre less likely to roll your ankle and more likely to stick your landings. Plus, improved coordination means smoother, more efficient movements, as well as faster reactions to obstacles.
With resilience to injury, holistic strength, corrected imbalances, explosive power, enhanced endurance, and improved balance, youâll be better equipped to tackle lifeâs adventures. And really this is just the start! There is SO much more to discuss on the subject, but for now just remember that incorporating strength training into your routine doesnât necessarily mean bulking up, itâs more about building a resilient, well-rounded body that can handle the rigors of daily life and weekend adventures.
Thanks for reading, and see you in Mountain Strength class soon! đȘđŒ
