Let’s remove the stigma around strength training, shall we? Consistency in strength and conditioning should not be isolated to the routines of elite and professional athletes. In fact, a regular training schedule can benefit just about anyone, regardless of background. From yogis to runners to – today’s feature beneficiary – parents, a carefully designed strength-biased training session delivers a number of short-term and long-term benefits.
For parents, there are a variety of perceived hurdles that may prevent incorporating some degree of strength and conditioning into their weekly routine. Maybe it’s the time commitment; maybe it’s the notion that weight-intensive exercise is irrelevant to the needs of their lifestyle; or maybe it’s the belief that weight training is unsafe. The purpose of this article is to provide an informative perspective on why strength training is conducive to parents and bust through some of the prevailing obstacles.
“It takes too long”
A large population of parents shy away from strength training because “it’s too time consuming.” Many fitness products push the “more is better” theory, encouraging 90 minutes (or more) of exercise per day. Understandably, factoring that amount of time into a day that’s already packed with childcare, work, and household responsibilities becomes challenging and discouraging.
We understand the struggle. Life as a parent is busy and demanding. However, we tend to disagree with the “more is better” concept. You don’t need 90 minutes to experience results. We’ll even argue you don’t need 60. Time is a valuable resource, particularly for those juggling the demands of parenthood. Therefore, we find that training with efficiency and purpose is a far more effective strategy for performance and health – inside and out of the gym. The 30 to 35 minute mark seems to be a resounding sweet spot in the scope of a well-structured strength workout. A quick interval-driven session oriented around dynamic weighted movements (think: kettlebells, dumbbells, and/or medicine balls) respects the demands of a busy schedule well.
“It’s too draining”
On the contrary. Strength training is as mentally stimulating as it is physical. In fact, a regular strength and conditioning routine increases the production of ATP, which is essentially the human body’s biological currency of energy, produced by your cells’ mitochondria (the “energy powerhouse,” so to speak, at the cellular level). In layman’s terms, this surplus in cellular energy production signifies a boost in mental output, fostering productivity and cognitive invigoration in your daily life.
On a related note, engagement and mood elevation are yet another benefit stemming directly from the body’s biochemical reaction to physical exertion. During a session of interval-based strength and conditioning, your body releases mood-elevating endorphins and dopamine to your brain. These neurotransmitters enable a happier, more engaged mental state in tandem with your workout. Consider including a few brief AM strength training sessions into your routine if you otherwise feel sluggish or disengaged in the mornings. Alternatively, scheduling the workout into your lunch hour is a great way to heighten productivity and engagement as you face the latter half of your day.
“It doesn’t translate to my lifestyle”
We get it. Parenting is a full-time job in itself, and it may seem harmless (and may even be comfortable) to skip regular physical activity due to a busy schedule. However, neglecting regular movement can be detrimental to your long-term health. Many parents find themselves sitting or remaining stationary for large portions of the day, whether at work or while attending to childcare and household duties. This sedentary habit invites a variety of potential injuries and negative metabolic impacts.
Identifying opportunities to sit less and move more throughout your day is highly recommended. Additionally, including regular strength training sessions that incorporate functional movement patterns is a great way to combat the physical strain related to a sedentary lifestyle. “Functional movement patterns” is a key phrase here. For example, the more complex, highly technical barbell movements typically seen in an Olympic lifting program – while very impressive and effective when properly performed (think: elite athletes and competitors) – are likely not the most practical choices when in pursuit of everyday strength and athleticism. Rather, combining the use of dynamic weights (let’s refer back to kettlebells, dumbbells, medicine balls, etc.) with fundamental movements such as squatting, hinging, pushing, and pulling can drastically improve functional strength and mitigate the physical wear and tear associated with a sedentary lifestyle.
In closing
Though there are countless reasons strength and conditioning can benefit parents, we find the concepts of efficiency, productivity, engagement, and offsetting the negative impacts of a sedentary lifestyle to be the most compelling.
At Penance Gym, we move and we move often. We are everyday athletes, we are parents, we are runners, we are yogis, we are small business owners, we are corporate professionals. Our platform is founded on passion, education, and a true athletic experience designed to complement your lifestyle – from elite athletes to everyday people. We invite you to step through our doors and see how we can provide you the strength and athleticism to genuinely excel in what you do.