In many articles, as well as in common usage, you will
often hear or
see "weightlifting" and "strength training" used as if they
are the same thing. Technically, however, they are not.
Weightlifting is a type of strength training, of
course, but it
is
not the only one. The whole goal of strength training is to build muscle mass.
Muscle mass is
built by forcing muscles to work prgressively harder against an
opposing force. In
weightlifting that force is commonly is simply gravity. You use your
muscles to lift
either a free weight
or a weights on some sort of exercise apparatus, such as an all-in-one
exercise machine to overcome gravity. But
there are several other types of strength training exercise
too - such as resistance strength training, in which you
use the muscle to overcome resistance like that of a resistance band,
or resistance machine that uses a series of pulleys
You could also use isometric
strength training. That pits one muscle against
another.
Even with the various choices, most
fitness professionals agree one of the best methods of building muscle
is to strength
train through weightlifting. And for the purposes of this
discussion about how we build muscle and the many benefits
thereof, the terms "strength training" and "weight lifting" will be
considered
interchangeable.
In fact, prior to modern times where much more has
been
learned about physiology and exercise, and other methods of strength
training exercises have been developed, strength training and weight
training were pretty much interchangeable terminologies and
technologies.
However, regardless of whether you call it strength
training
and/or
weightlifting, itprovides significant health benefits.
Strength training
builds muscle, strengthens bones and ligaments, aids in weight
loss and weight management, and adds to overall fitness and
well-being. The key to using weightlifting to increase strength is to
use the concept of progressive
resistance. You need to continue to tax
the muscles by increasing over time the force they need to work against
to continue to build up muscle mass and gain strength.
In weightlifting this is
accomplished either by adding more weight, increasing
repetitions, or by increasing "sets" of repetitions.
Weightlifting is also a great way to strength train
because weight
lifting exercises, either with free weights or machines have been
designed to work targeted and specific muscle groups.
So, if you want to
add strength to your legs because you are a soccer player, you can
target leg-lifting exercises, such as the squat,
and still receive many secondary benefits
of weightlifting and general strength training.
Weightlifting is not however the same thing as
bodybuilding or fitness
training.
Popularized by the Movie "Pumping Iron
" and rise in
fame
of Arnold
Schwarzenegger, bodybuilding uses similar
techniques to
weight lifting and carries many of the same benefits, but it is sport
with different goals. Most bodybuilders train for open competition, so
their goal is to maximize muscularity and minimize body fat.
Competitive body builders have from 2- 4% total body fat. A weight
lifter or weight trainer on the other hand, is primarily concerned with
increasing strength and stamina, and is not too concerned with total
body fat.
