Why you should train like an athlete, not a bodybuilder
When it comes to weightlifting, there are a lot of different approaches you can take. Some train to build as much muscle mass as possible, while others focus on developing functional strength and athleticism. If you're trying to decide which approach is best for you, continue reading to learn about the benefits of training like an athlete rather than a bodybuilder.
Bye bye injuries: One of the essential advantages of training like an athlete is that it can help prevent injuries. While bodybuilding routines often focus on isolating individual muscle groups to build size and aesthetics, athletic training prioritizes movements that engage multiple muscle groups simultaneously. By working on full-body movements like squats, deadlifts, and Olympic lifts, you're training your body to move in a coordinated and efficient way that translates well to other activities, sports, and daily life.
For example, deadlifts can help improve muscle force and activation even under unstable conditions, improving overall balance and stability. A study found that older adults with greater muscular strength and endurance were less likely to fall and injure themselves, thanks to incorporating athletic exercises like deadlifts and squats that promote overall strength and coordination.
Time to power up: Another benefit of training like an athlete is that it can help improve your speed and power. While bodybuilding routines typically focus on slow and controlled movements with heavy weights, athletic training often involves explosive movements with lighter weights or bodyweight exercises. By working on movements like plyometrics and sprints, you're training your body to generate more force in less time, which can translate well to activities like running, jumping, and other sports.
For example, plyometric training can significantly improve sprint performance, and speed training can improve sprint acceleration, muscle strength, and power in field sport athletes. You can improve your overall athleticism and performance by incorporating explosive movements and speed work into your routine. (we will drop a speed work program for you soon 😉).
Time is money: Lastly, training like an athlete can be a more efficient use of your time in the gym. By focusing on full-body movements and compound exercises, you're engaging multiple muscle groups simultaneously, which leads to a more effective and efficient workout. This can be especially beneficial if you're short on time but still want to challenge yourself during your training.
If you want to improve your overall athleticism and reduce your risk of injury, consider training like an athlete rather than a bodybuilder. By focusing on full-body movements, explosive exercises, and functional strength, you'll be training your body to move in a coordinated and efficient way that translates well to everyday life.
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Functional Strength:
Joy, J. M., Lowery, R. P., Oliveira de Souza, E., et al. (2018). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 17(1), 1-10. doi: 10.1186/s12937-018-0357-9
Swinton, P. A., Lloyd, R., Keogh, J. W. L., et al. (2012). A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. Journal of Strength and Conditioning Research, 26(7), 1805-1816. doi: 10.1519/JSC.0b013e3182577067
Speed and Power:
Lockie, R. G., Murphy, A. J., Schultz, A. B., et al. (2019). The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of Strength and Conditioning Research, 33(4), 990-1000. doi: 10.1519/JSC.0000000000003106
Saez de Villarreal, E., Requena, B., & Cronin, J. B. (2012). The effects of plyometric training on sprint performance: A meta-analysis. Journal of Strength and Conditioning Research, 26(2), 575-584. doi: 10.1519/JSC.0b013e31823f2b0d
Injury Prevention:
Martinez-Cava, A., Morán-Navarro, R., & González-Badillo, J. J. (2019). Deadlift muscle force and activation under stable and unstable conditions. Journal of Strength and Conditioning Research, 33(2), 430-436. doi: 10.1519/JSC.0000000000002967
Williams, K. J., Wilson, G., & Blair, S. N. (2012). Muscular strength and endurance and risk for future falls in older adults. Journal of Aging and Physical Activity, 20(2), 185-200. doi: 10.1123/japa.20.2.185