As adults with full lives, fitting a beloved sport into one’s schedule can be daunting but rewarding. Team comradery, physical exertion, and competition (not to mention winning!) all make life fun. And yet, sometimes it feels like something is missing. Health-wise and interest-wise, lifting is that “something” that more and more adults want to participate in. But often they are left wondering if it will be a hindrance to their other activities. Not only can we make an argument for lifting to push things, but we can also demonstrate how it helps support and improve an individual’s main sport.

Some people get introduced to the power clean – a weightlifting move – in high school. It is often trained as an accessory for certain sports, particularly in football. For many, this is the only barbell exercise they are ever taught. For others, the weight room becomes a secondary part of their training. However, there are a lot of sports that don’t focus on strength development at all. This could be due to time constraints or to prejudices that building muscle will inhibit their ability to perform. 

Strong ≠ Bulky

There is a misconception that lifting will make a person bulky or “too thick” which will, in turn, cause issues related to ease of movement, mobility, agility, speed, or coordination. This concern makes sense on the surface. After all, most individual disciplines favor a specific body type or trait at the very least. This is, of course, a generalization and there are always outliers; but most teams or player positions exhibit similar body types. To stray from that – to potentially put on muscle that will modify the athlete’s frame – may sound like it could be detrimental. But that’s not really true. There are many aspects of the myth that lifting heavy will be counterproductive that need to be dispelled.

The first thing to keep in mind is that training with weights can get someone strong – stronger – without creating the dreaded “bulky” physique. It is, in fact, very difficult to add size to one’s frame. Bodybuilding is extremely challenging. To look stage-ready, competitors diet heavily and do a ton of cardio, especially as the competition gets closer. On the lifting side of things, they are generally doing high repetitions of lighter weight on short rest. They may ALSO be doing some powerlifting – some multi-joint movements like the squat, bench press, or deadlift – to legitimately build strength. However, it is not those movements that are creating the size in bodybuilders. 

To explain further, there is a continuum of power, strength, and hypertrophy that can be trained with various lifting protocols. If an athlete in another sport wants to be physically stronger and more powerful for that endeavor, they can focus on the powerlifts and executing lower-rep sets. This will prevent the thick muscularity that they are worried about. Additionally, putting on a ton of muscle mass requires a huge commitment to a specific diet – and to eating A LOT. 

Don’t Get Weighed Down by Myths

If someone is worried about physical weight of muscle, that shouldn’t be something to be anxious about either. It is very possible to maintain a lighter bodyweight but increase lean body mass. This, too, entails some attention to nutrition; however, lowering body fat at the same time as increasing muscle can help. The individual has control of the situation. It is, therefore, very likely that an athlete actively would put on useful lean mass without causing extreme changes that would negatively impact their pursuit of improving in another sport.

A related concern about building muscle is simply that the development will slow someone down or make them less efficient due to the nature of strength training. Although it appears that powerlifters are moving slowly, the force that a lifter generates during an exercise is huge, especially when working through a full range of motion. This can improve power output, whether it is used in another sport to move an object faster and farther, or to stop another force defensively.

Additionally, training the weightlifting movements – the snatch and the clean & jerk – can improve reaction time and agility. These lifts are categorized as “speed strength”. They can only be executed successfully if done quickly. Various athletes could benefit from this. Turnover rates, change of direction, and balance are just some examples of markers that can be positively affected by including these lifts into one’s training. 

Balancing Act

A serious consideration of many athletes – regardless of performance level – is balancing the time dedicated to accessory work with that of their main sport. This is a reality, but it doesn’t mean that it is impossible to manage. Depending on the seriousness of the commitment to the other sport, the need for specificity of skill practice, the level of strength training desired, and the athlete’s lifestyle, a plan can be made to accommodate adding strength sessions into their program. There are two situations to look at: those sports that have an Off Season and those that do not.

The nature of different sports carries a variety of season lengths and commitment. Most endeavors actually have four phases: In Season, Post Season, Off Season, and Pre Season. Just from the labels alone, it is easy to recognize what they each mean and where the training emphasis should be. But here is a simple breakdown.

In Season: 

The period of time when games and tournaments occur.

Sport-specific drills and refinement, as well as game preparation and recovery, are the top priority here.

Post Season: 

The block immediately after the last official match of the season. 

This is an opportunity for rest, recovery, and fun.

Off Season: 

The longer stretch following the brief “downtime” of the post season. 

This is the time to build strength and power and a “base”, get into optimal shape for one’s sport, increase cardiorespiratory fitness, and work on areas with a less intense need to hone fine skills.

Pre Season: 

The timeframe leading into the actual season when competition takes place.

Specific skills, conditioning, and the final prep for the competition window happen during this period.

The Off Season is an ideal phase to increase strength and power without deteriorating from the sport itself. If it is possible, this is a great opportunity to get in amazing shape for the upcoming competitive period and to incorporate weight training effectively. As they get closer to the Pre Season phase, an athlete can shift focus and start to train the elements of the sport as required by the coaching staff, etc.

If, on the other hand, there isn’t a block of time where there is no competition –  for example, when the sport is year-round or someone plays in various leagues, etc – there is still an opportunity to enjoy both lifting and the competition. An athlete and coach can note the game days and practice sessions for a week or month and then look at the person’s overall life and schedule. Time permitting, adding in even two lifting sessions per week would be beneficial. Some people will train on their off days. Others will just make sure to get the lifting done prior to skill-based work. 

We CAN All Get Along

Overall, it comes down to individual needs. What does the sport require? What will help the athlete improve? A rousing endorsement of cross training by incorporating strength came from a recreational but serious volleyball player. She had participated in the sport all through college, and now, as an adult with children in their late teens, she plays in competitive leagues. She stated that lifting helps you know you are stable. Lateral and backwards movements are easier and there is peace of mind knowing that you are solid. She is more resilient and balanced. She feels the difference and it has increased her confidence in her body and her ability to play.

Likewise, we have trained many individuals at SBWC who are extremely serious about their activities and find that incorporating various strength sports makes them better athletes. Take the 60-year-old elite marathon runner who has seen verifiable improvement in his ground contact time due to training the dynamic weightlifting exercises, for example. Or the league basketball player who finally was able to dunk because his power output was better. Or the talented high school hockey player looking to get a scholarship to a top-tier school who trains “heavy” in his off season. Or the rock climber who was able to drive harder and grip better on challenging routes. Rock climbers – the epitome of wanting to be lithe and limber! 

These are just some of the real life examples that we’ve seen that speak to the power of adding strength training into an exercise regime. The list goes on and on. Strength translates to speed and power. Having a strong base makes people better and more competitive. Not only would I say that lifting and other sports play well together – but that they work better together. 

Sharing knowledge is a big part of the SBWC community. What else can we provide for you? Book a FREE tour or call today.

Warmer weather transitions us into a new state of mind. Feeling the sun on our shoulders, that great dose of Vitamin D also gives us a sense of promise – a subtle joy.

Summer brings with it lots of occasions to savor time with friends and family, to travel, to explore. Many of us have more free time. There are graduations to attend, weddings and all the festivities surrounding them, barbecues, jaunts to the beach, and long, beautiful days that beckon us outdoors.

If you’ve been longing for those summer days, maybe you spent the last few months preparing and “getting in shape”: weight-training, eating clean, wholesome foods, and doing some extra cardio. Or maybe you haven’t and you’re in panic mode now!  Either way, I’d like to think that you plan on getting out of hibernation and celebrating summer without fretting about anything.

The key is to enjoy the season without falling into guilt or burnout or derailing your #fitnessgoals. Whether you’re proudly maintaining that barbell built physique and you want to show off your hard work and beach body, or you or just want to avoid backsliding and don’t want to go into September feeling like you over-indulged and regret all your choices, keep reading for some helpful tips to #stayactive, present, balanced, be sincerely be in the moment, have a good time, and create guilt-free memories.

Shift Your Fitness Goals and Mindset

It is worth noting that we tend to think very differently about the summer and the December holiday season. It often feels like the entire winter holiday season is a hindrance to our health goals – both physical and mental. We slog through, deal with a ton of stress, and are presented with all kinds of rich or sugary food. Ironically, though, the summer season is longer. Despite that, psychologically, it can be much easier to manage the longer period for various reasons.

Technically, without year end work stress or intense family obligations, we’re free to set our own pace. That freedom can be powerful if you use it mindfully. And there can be a certain freedom to these mid-year months which naturally helps us approach it positively. 

Enjoyment will come from your mental outlook. A positive attitude will set you up for success and can support physical and mental strength. Often, compromise is involved in balancing our lives and, ultimately, finding contentment. But this doesn’t have to be a hardship.

Think back: did you commit to a program, work on your lifts, or finetune your nutrition?  If you did, chances are it wasn’t always easy and there were moments when you had to choose between something immediately rewarding and fun or something that would benefit you down the road. Likewise, a key question as you approach summer is: what are you willing to trade? You will need to decide which experiences are non-negotiable, which are pliable, and in what instances you can be stricter with yourself. These are very personal decisions.

Get Outside and Get Moving ☀️

First tip? No compromise needed: spend more time outdoors.
 I don’t know about you, but as the hours of sunlight increase and the temperature rises I automatically feel uplifted and happier. I run with the opportunity to be outdoors as much as possible. It isn’t forced or guilt-driven. I do it simply because I want to. 

Getting a good dose of Vitamin D is great for your health, and the sun is a natural way to be exposed to that. (Just, please, wear sun protection, too!) It is giving your body some vital nutrients. Additionally, spending time outside staves off depression. If you are in a better mood, you’ll tend to relax and make choices that are better for you, In turn, it will reflect on your lifestyle.

Another advantage of having more hours outdoors is that we tend to move more. Better yet, we often do this without thinking – it just happens naturally. No stress! Your body will feel more mobile and less achy, which, in turn, will make you happier. 

An often overlooked part of meeting our fitness goals, staying in shape, or changing body composition is the additional calorie burn we get from our daily activities. This is called NEAT – Non-exercise activity thermogenensis. The NIH defines NEAT as: “the energy expended for everything we do that is not sleeping, eating or sports-like exercise.” 

Furthermore, per the NIH, “Even trivial physical activities increase metabolic rate substantially and it is the cumulative impact of a multitude of exothermic actions that culminate in an individual’s daily NEAT. It is, therefore, not surprising that NEAT explains a vast majority of an individual’s non-resting energy needs.” This is the time of year where you have every excuse to act like a kid and just…play. Kick a ball, throw a frisbee, get in on a pick-up game. Run with the adults or the kids. Be silly. Be creative. You will be increasing NEAT, and therefore burning extra calories, and contributing to your fitness goals without thinking about it. It’s a win-win!💥

Indulge with Thoughtfulness

A second suggestion for staying sane and cheerful all summer is to indulge with thoughtfulness – both in eating and drinking. This is a little trickier. This is where you do have to determine for yourself how you will be happiest. In general, though, when thinking about alcohol, drink what you want and when you want – but not all the time. Exhibit some self-control without being too strict. You may, in fact, find that you feel better for having decided to pass on that last, tempting shot.

Equally as important, don’t be too hard on yourself if you do have one too many. Of course there are a lot of social and psychological reasons that you may want to indulge, and if you just feel like going with the flow at times, do it without guilt. You are an adult, after all. Take care of yourself, do what you can to recover, and move forward.

Speaking of recovery, make drinking easier by having a glass of water (simultaneously) with each alcoholic beverage that you consume. This will help battle the dehydrating effects of the alcohol which lead to hangovers. It may also make you fuller and, therefore, not as interested in another alcoholic beverage. 

Keep in mind that if you do want to have some buffer, and want to be social without drinking, there are options for you. Do you want to be in the spirit of the party without the alcohol? No problem! It’s very easy to have a seltzer or soft drink instead without drawing any attention to that fact. There are also more and more creative non-alcoholic cocktails and beers on the market and in bars. It’s a mini-trend to be social without drinking.

Fuel Your Body (Without Overthinking It)

Similarly, you can make reasonable choices in terms of what you eat during the summer to help keep up your fitness goals. One of the joys of the season is fresh local produce. Eating seasonally is cost-efficient and makes for easy decision-making. Choosing these things first will fill you up with nutritious food. 

To that end, consciously decide what you really want instead of acting mindlessly. In other words, stop and think. Are you really interested in trying that macaroni salad, or are you just having it because it happens to be part of the spread?

If you do like to sample things, start off with little bites. Fill your plate with healthy options, then fill in the rest. Buffet-style eating doesn’t mean you have to “get the most bang for your (theoretical) buck”. Try a bite or two of each dish you truly want to try instead of piling your plate. Get out of the “more is more” mindset.

It also might help to be sure to allow yourself to eat whatever you want – theoretically. Often that freedom in and of itself is enough to change our mind and not be so hell-bent on going off the rails from our fitness goals eating-wise.

If you have worked hard in a lead up to the summer, remind yourself of that. Furthermore, find the balance – enjoy the fruits of your labor without putting too many restrictions on yourself. Even if you did all that work for one special occasion, you can appreciate it all summer. Now is the time to maintain those fitness goals.

Plan for the Big Days

Got a big event coming up? One way to create balance between indulgence and control is to plan around it.

If you know you have a “big eating” day – a special occasion – coming up, you can restrict your caloric intake briefly before. This is one form of intermittent fasting. During the week of the event, you can keep your total daily calories under 500 for a day or two. This should be carefully considered. Going from one extreme to another diet-wise is not a great idea.

⚠️ But this strategy isn’t for everyone. Use it sparingly and carefully—extremes can backfire. It can lead to disordered eating or just, on a more basic level, having a dysfunctional relationship with food. So use this technique sparingly! The goal is balance, not punishment.

Let Summer Be a Reset 🌿

Overall, as the rhythm of the summer takes over, be sure to stop and breathe. Pause and check in with yourself and your community.

Whether you’re maxing out your fitness goals on the platform or maxing out your beach time, you deserve joy and energy this season. Make room for movement, mindful choices, and meaningful connection. Approach it with mindfulness. Take stock. No matter what climate you live in, how the weather changes or doesn’t, the transition of summer is a great time to check in with yourself, check in with your friends and family, and savor the moments. They are fleeting. Enjoy. 

And if you’re looking for a space where strength and community come together, we’d love to show you around #SBWCNY. 💬Book a tour or call us today at www.southbrooklynwc.com

There’s been a lot of focus on mental health lately, which is encouraging. Hopefully, the stigma around talking about mental health is lessening. At the same time that this awareness and openness increases, it seems like the world has become more stressful for everyone. Everything feels heightened, including our anxiety about the instability in so many aspects of life.

Right now is a good time to chime in and have a conversation about taking care of your emotional well-being and its connection to strength training. To be fair, any physical activity is helpful, but strength training in particular can be a great boost to your mental health. 

Feel-good chemicals.

Exercise triggers endorphins to be released throughout the body. Endorphins are chemicals in the brain that are released in response to many things: pain, stress, pleasurable activities, and…physical activity! (Side benefit: they can even contribute to weight loss.)

This hormonal response is like a big hug or a warm smile. It simply makes us feel good and reduces stress, anxiety, and negative emotions. 

The extra toll that we put on ourselves when doing resistance training is enough to release endorphins and lift our mood. However, there are other aspects of strength training that give us mental health benefits, too. 

Building strength increases confidence.

Lifters new to training in this modality are surprised to find that, after just a few days, they feel like their posture is better. This is due to focusing on technique and learning how to create stability in the core muscles and tension throughout the body. This literally and figuratively makes people walk taller. This effect is one of many ways that individuals simply feel better when training. Because of the physical improvements and feeling more fluid, people are lifted up emotionally, too. In the long term, better sleep and eating habits make for a better state of mind, which also leads to more confidence. 

A stronger body is a more capable body.

Along with this overall confidence comes the realization that one is able to do more things for themself. Some people have reported being able to put their luggage in the overhead bin by themselves – quite effortlessly! Others find that everyday tasks such as carrying groceries, wrangling kids, and getting up and down stairs are much easier tasks. Knowing that you are self-sufficient is a huge mental boost. Feeling capable is invaluable. 

Overcoming adversity

Similarly, just getting through the challenge of lifting something heavy – very possibly heavier than someone ever lifted before – is empowering. Facing this obstacle might be the most difficult thing that someone does all week. By working through this challenge, they are building mental fortitude. How amazing does it feel to succeed? And even if someone wasn’t successful, simply by trying and doing one’s best can make those endorphins flow. It can bust through mental barriers. It can help someone feel more emotionally prepared to face whatever else lies ahead.

Specifically at SBWC, there are additional benefits to one’s mental health.

Community

A big talking point about depression is that people are lonely. At SBWC there is a built-in community of people who are pushing themselves. Encouraging others, helping fellow members, being cheered on…all these things bond us. We understand each other and how hard we are all working. It makes for some good times, fun training, and a lot of banter. People have fallen in love at the gym, made lifelong friends, and have become true teammates. But it doesn’t have to be that intense. Some people have tried new hobbies because of other members. Some have just discovered that they have something in common with others. Some simply get a space to talk about life and enjoy each others’ company. There are both impromptu and planned social activities at SBWC. Furthermore, we encourage using the gym as a “third space”. After all, what do we have if not one another?

Meditative Environment

The flip side of community is the dojo-like, zen space that is SBWC. Someone might not be formally meditating as a regular practice, but SBWC allows individuals to focus without distraction. Members have space to quiet their minds, leave the outside world behind, and to just be a lifter for a little while. There are no mirrors in the rack area and no music playing. Believe it or not, SBWC even has a dedicated meditation room available to all members during regular gym hours. It is a space for quiet reflection with no rules. Calming the nervous system this way is extremely important to one’s mental health.

Infrared Sauna 

The infrared sauna is a place to revive and restore one’s body and soul. Just sitting in the peaceful space for a little time feels rejuvenating. There is evidence that Infrared saunas may have a positive effect on heart health and blood pressure. They can ease pain and reduce inflammation. That is key for mental health because our physical state greatly correlates with our emotional state. Regardless of anything else, an infrared sauna promotes relaxation, reduces stress levels, and lowers anxiety and depression. 

Fit3D Body Scan  

The scale can be a terrible tool! It plays games with our minds. Bodyweight by itself is not a great determination of health or wellness. The Fit3D Scan is a great analytical tool that can show real changes and provides metrics that give the bigger picture. This is much more productive than taking a shot in the dark or relying on the deceptive nature of scale weight alone. Even if the results of the first scan are a little shocking, going back and re-scanning every 3 or 4 months can be uplifting. To see the changes in measurements, lean mass (body composition), and posture can keep someone from becoming depressed, feeling worthless, or hopeless.

In both obvious and in unexpected ways, participating in strength training at SBWC can improve mental health. It is not just a gym, but a resource. It is a place to unlock ones’ potential and to become stronger – physically, emotionally, and mentally. Book a FREE tour or call today!

May is National Osteoporosis Awareness and Prevention Month. So let’s take some time to focus on the benefits of strength training on our bones… our skeleton, our structure, our support system! Without the bones in our body, we’d all be big piles of mush. And the secret to maintaining healthy, strong bones? Well, if you’re reading this, it’s something you are most likely doing already. But before we divulge the not-so-secret hack, we need to understand what we’re talking about. What IS osteoporosis, why do you need to be aware of it, and why do you want to prevent it? 

Bare Bones

Let’s look at two definitions.

Osteoporosis: A condition in which bone mineral density and bone mass are lost to such an extent that it becomes critically low, causing bones to be brittle and at risk of breaking. 

Osteopenia: The loss of bone mineral density and mass to a level below normal for one’s age. This is the precursor to the more severe degradation that can develop into osteoporosis.

Strong bones are necessary to prevent injury and to lead a fulfilling and productive lifestyle. Health complications caused by osteoporosis can crop up in unexpected ways. For example, older adults who fracture their hips have a much higher risk of mortality within a year of the occurrence. The causality can be from things such as blood clots, sores, infections, or other side effects of being sedentary. It can additionally lead to pneumonia or even a heart attack.

Osteoporosis can have other, non-fatal negative effects, too. Again, it can give rise to fractures or bone breaks, especially in the spine, hips, or wrists; it can cause back pain, decreased mobility, and loss of height. Generally it reduces independence.

Bone Work

But here’s the part where we reveal the solution. Surprising to many people is the fact that resistance and strength training is the answer. Not only can weight training stave off osteoporosis but it can also increase a person’s bone density! It is the leading method of reversing – yes, reversing – osteopenia or osteoporosis. This is true for people of all ages, from youth lifters to seniors. That’s very encouraging because it means that being an active youth puts someone ahead of the game, sometimes exhibiting the same bone mass density as a full-grown adult. Likewise, it is never too late to get in better shape and increase the quality of one’s life. 

Training that specifically increases muscle mass and strength also increases bone density and health. Tendons, ligaments, and other tissue become stronger and more resilient, too, through weight-bearing exercise. Immobilization and inactivity have been shown to have the opposite, detrimental effect.

If you are already doing multijoint strength training exercises on a regular basis – congratulations! You are on the path to a more functional body and healthier future. 

Bone Up

There are factors that need to be considered, though, when programming strength training to promote osteogenesis – the development or increase in bone mass. Just throwing some weight around without putting any thought into it won’t be very productive. 

The first element is the big one. As mentioned, multijoint exercises are concretely necessary for the adaptation to happen. Working targeted areas or small muscle groups does not have the same effect. Other components of strength training that stimulate bone growth are: 

1) Intensity of the load – the amount of weight that is on the barbell. Follow the classic concept of progressive overload just as you do for increasing muscle mass and strength!

2) Rate/speed of loading

3) Volume

4) Direction of the force vectors. The force vectors should load through the spine and hips – i.e. executing “structural exercises”.

Finally, bone formation can be stimulated within a training program by making sure that both heavy-loaded exercises and ballistic or high-impact exercises. The variety in intensity of force will have a positive effect on development.

So periodically check up on your program. Are you following a sound strength-training program? If not, this is a great time to start one or to modify your existing routine. SBWC is always here to help you evaluate your strength training or get started on your fitness journey. Book a FREE intro or call today and Remember – what is good for your muscles is good for your tendons, ligaments, and bones, too. You might not be bulletproof, but you’ll be much closer to it. 

The Rest of the Story

Nutrition Part I discusses the importance of proteins but be mindful that protein alone isn’t enough for survival or maintaining your health, nevermind fueling your training. The other two macros – carbohydrates and fat – are vital, too.

Carbohydrates

Carbohydrates are extremely important to resistance training since they are converted rapidly into energy, increasing the reliance of them as intensity of exercise increases. In fact, contrary to protein timing, it is important to resupply carbohydrates to your body after a workout. Making sure you also have some in your system before training is vital, too. Carbohydrates are the preferred form of energy to burn during training, especially for high-intensity, short-duration exercises.

The amount of carbohydrates that you want to consume throughout the day depends on your goals. It would take a longer discussion to cover the topic fully. A general suggestion would be to pay more attention to carbohydrate consumption on training days. Use your energy level as a guide. Around training, high-glycemic carbohydrates – those that absorb quickly into the bloodstream – are good options. The focus at this point is fuel. Your body needs the glucose to convert into glycogen.

That being said, it is also important to eat fruits and vegetables to have a well-rounded diet. They are carbohydrates, too, but they provide vitamins, minerals, and fiber which are all essential to a healthy body. One caveat is that consuming too much fruit is, basically, having too much sugar. Sure, fruits provide a lot of nutrients, but that doesn’t give carte blanche to indulge in them without thought. Proceed with caution. 

As far as fiber is concerned, it is extremely important to get both soluble and insoluble fiber in your daily diet in order to maintain a healthy system. Leafy greens and other fibrous vegetables help meet this need. Females should aim for at least 25 grams per day, while males should strive for a minimum of 30 grams per day. In an ideal world, we’d all get enough fiber from our food intake but if that’s a problem, fiber supplements can be useful.

Fats

The third macro is fat. Despite its bad reputation, fat is also essential to survival. It aids brain function and regulates hormones amongst many other things. Just like protein, having some fat in the diet can also create a greater feeling of fullness. Certain fats, such as unsaturated fat, contribute more positively to health than others. Some great sources of fat include avocado, seeds, nuts, nut butters, and olive oil. If you are trying to sustain a healthy lifestyle, it’s best to limit your consumption of packaged and highly processed foods as these tend to have saturated fat and ingredients that are detrimental to your overall wellness and fitness. 

The Balancing Act

All together, the three macros should add up to and account for 100% of your daily nutrition. Whether or not you choose to track the ratio is up to you. On a basic level, the easiest approach to balancing your diet is to consider the amount of protein you need first. Then you can determine the carbohydrate and fat ratio depending on your nutritional needs. If you are considering the protein first, then looking at consuming enough carbohydrates to support your training and bodily functions, you can fill in the rest with whatever combination of carbohydrates and fat that you desire. 

Overall, you can accomplish a lot by following just the basic principles of protein ingestion. You can take more steps towards optimizing your nutrition based on your comfort level with adherence and the strength of your goals. Decide what works best for you and change things up if you find something isn’t desirable for your specific situation. Remember that we’re all individuals and there’s no one perfect formula for everyone. Most importantly, support your training through your diet. Feel good in body and spirit. 

Consider using Nutrition Coaching at SBWC to help you fuel and make sense of your wellness journey. Engage in a detailed conversation about your specific health and fitness aspirations. Follow us on Instagram or Facebook for more tips and to get a copy of our nutritional cheat sheet.

Proper nutrition during resistance training and strength building offers so many health benefits – and not only physical ones. They can also have a positive effect on one’s mental and emotional wellbeing. Because training doesn’t happen in a vacuum, one way to amplify all the hard work that you put into the gym is to be thoughtful about your diet. 

You may have noticed that your taste, appetite, and/or energy levels have changed once you began training. Or you may just be wondering how to navigate your nutritional needs as you participate in this type of exercise. Whether you have been doing it for years, a few months, or a couple of days, it may have crossed your mind that you don’t know what to eat to support your training and your health. To make matters worse, there is too much advice available in the public domain and it’s difficult to weed through it all. 

So let’s cut through the noise and start here.

Protein, Protein, Protein

This is one of three macronutrients. Most commonly shortened to “macros”, these structures are the three components of food that provide the necessary nutrients to the body. Each has different roles to play and all are required for survival. 

But why does everyone talk about protein in particular? It is the building block of, well, everything (!) and is responsible for most cellular functions and structure. This includes muscle. Without protein, muscle won’t build. If muscle doesn’t increase, neither does strength. Proteins are constantly being created and broken down to be used throughout an organism. (In this case – us humans.) The rate of synthesis must be greater than the rate of breakdown in order for things like muscle growth to occur, which is why you need to keep supplying protein to your body.

It is absolutely essential for successful resistance training so if you only focus on one thing, be sure to get enough protein daily.

What Is “Enough” Protein?

For starters, the amount is much higher than the general Recommended Dietary Allowances (RDAs) because they are far too low, especially if you are strength training. Instead, consider trying to hit 1g of protein per pound (lb) of body weight per day. A little less ambitious, but equally valid, is 1.7g per kilogram (kg) of body weight per day.

This is appropriate for individuals trying to build muscle mass, lose body fat, or maintain their current body composition, although those looking to build muscle should shoot for more. So, regardless of which category you fall under, this guideline will work for you. 

If that amount seems daunting, and you are nowhere near that goal, try to ramp up your intake slowly from what it is now. Additionally, break the amount up fairly evenly over the number of meals you have in a day. Any time you eat can be considered a meal; so even sneaking in a protein shake between solid food can be a good strategy to consume additional numbers. 

There are many advantages to supplying protein gradually over the course of the day. A constant supply will keep you satisfied and reduce cravings. It will also be easier to get closer to your daily goal if you space it out so that you aren’t too full or turned off by the process. In general, 25-40g in one meal is a good rule of thumb. 

A common concern about intake timing is the long-held concept of the “post-training protein refeed window” that has been touted over the years. That is, there was a notion that if one didn’t ingest protein within an hour after resistance training, then they were missing a huge opportunity for synthesis. New research has concluded that, in fact, that synthesis continues to occur for about 24 hours after training. In other words, there’s no need to add this stress to your planning. 

In order to keep the intake stream going, I strongly advise a pre-bed snack. An easy trick is to use protein powder – casein if possible. Casein digests slowly which helps avoid the lack of consumption during the fasted state. It also helps with satiety for the morning.

In part two we’ll share information about the other macros and how all three work together.

At SBWC we offer Nutrition Coaching to help you fuel and make sense of your wellness journey. Book a free intro with us today to engage in a detailed conversation about your specific health and fitness aspirations.

At SBWC, lifters are training a sport – a discipline – regardless of their end goal. However, no one is a professional or making a living from powerlifting. People have other priorities in their lives. Members come from different backgrounds and work out for various reasons. Regardless, we ask that members take the idea of being coached in seriously, which we know isn’t easy for adults. With that in mind, here are 15 tips to make powerlifting training at SBWC a more rewarding experience.

All of the pointers fall under one mantra:

Let’s break it down.

Be Prepared

• Be on time (which really means “early”) for your powerlifting session. Be aware of any time constraints you have that day and plan your training accordingly.
• Familiarize yourself with the day’s training exercises and determine appropriate weights ahead of time.
• Show up with everything you need for training – a water bottle, snacks, training plan, proper gear, etc.
• Keep a comprehensive powerlifting training log and have it available to reference during the session.
• Walk into the gym with a clear mind. If you aren’t in the right mental state, take a few minutes to get into it when you arrive.

Be Present

• Actively listen to your coaches.
• Communicate with your coaches about how you are feeling – what stresses or conditions you have encountered outside the gym recently.
• Be aware of what is happening around you. At the same time, don’t let anything distract you when it’s time to execute a set.
• Pace yourself through your training and don’t dilly-dally.
• Understand the term proprioception. Apply it to your powerlifting.

Be Positive

• Sweep negative thoughts out of your head. 
• Try something before shooting it down or telling yourself (and your coach) that you can’t. Trust your coaches.
• Stop overthinking. Visualize and shut out any excess “noise”.
• Do not “campaign” for a change in the session’s programming or load, unless there is a sincerely legitimate reason for doing so. 
• Respect your fellow gym members, your coaches, and the physical space. Interact with the other trainees – spot them, ask for a handoff, and encourage them unsolicited. A smile or a “hello” goes a long way.

If you think you’re ready to be coached in powerlifting and have fun with it or even if you don’t, let’s get you started with a FREE intro by clicking the button at the top right corner.

Is this your first competitive powerlifting meet with USA Powerlifting? Exciting!…But you’re realizing that there’s a lot of stuff you don’t know. What do I need to wear? To bring? To do? What will be happening throughout the day?

Never fear. Here’s some information that will help you have the best experience possible – whether it’s your first meet or you just want some reminders about how things go.

First of all, if you’ve never attended a USA Powerlifting meet, let alone competed in one, you should review the USA Powerlifting Technical Rule Book ASAP. Pay special attention to the “Personal Equipment/Apparel” (and/or “Raw/Unequipped/Classic Lifting”), “Powerlifts and Rules of Performance”, “Weighing In”, and the “Order of Competition” sections. This alone will answer most of your questions.

https://www.usapowerlifting.com/rules-bylaws

Order of Competition, or “What is Happening and When?”

There are very strict rules regarding timing of the events at a sanctioned competitive powerlifting meet. There are lots of people on hand to help guide you, but please be present and aware of what is going on around you.

1) Registration/Check-In

• The front desk is your first stop of the day so you can get registered. Have your government-issued photo ID handy.
• We highly recommend you arrive at the gym ½ HOURS PRIOR TO THE START OF WEIGH-IN to check in and get settled. You won’t be allowed to weigh in until you complete registration.

2) Weigh-In

• Weigh-Ins begin exactly 2 hours before the beginning of the declared lifting time for the session and end exactly ½ hour before lifting starts.
• The weigh-in order is determined by randomly assigned lot numbers. The order will be posted ahead of time. If you miss your turn the first go-round, you will have to wait until everyone is called once before you can present yourself. Where there are multiple flights (i.e., groups) lifting in a session, flights will be weighed in based on the order in which they lift. The lot numbers assigned to the first flight must be lower than the numbers for the second flight and so on.
• Lifters have the option to weigh in in the nude, wearing only their undergarments/underwear, or wearing a singlet and/or T-shirt. For reasons of hygiene, lifters may wear socks during the weigh-in and/or request that a paper towel be placed on the scale surface. Lifters may not weigh in wearing more than their undergarments/underwear, singlet, T-shirt, and socks. Shoes may not be worn during the weigh-in. (Youth lifters must be weighed in wearing a singlet and T-shirt.)
• You will need to submit your opening attempts for all three disciplines – squat, bench press, and deadlift – at the weigh-in. You will be allowed to change the opening attempt once and only once as long as it is three (3) minutes prior to your flight in that discipline.

PRO TIP: Unless you wear it during your weigh-in, wait to put your singlet on until after you are through with Weigh-In.

3) The Lifting Session

• Each session will have lifters grouped in flights of no more than 15 people. Most likely there will be only two (2) flights per session but there could be more.
• The flights will be confirmed and displayed on a monitor at the close of weigh-ins. There will be plenty of time for the first flight to warm up before lifting begins.
• The first flight will warm up for squats first. While the first flight is competing, the second flight will warm up for the squat. While the second flight is squatting, the first flight will warm up for the bench press. This continues in the same manner throughout the session.
• For each discipline, there will be no breaks between flights. The bar for the first lifter in the second flight will be loaded immediately after the last lifter in the first flight. Be ready!
• Once the bar is loaded for a lifter, the lifter’s name will be announced. The lifter has one (1) minute from that time to get a “start” command in the squat and bench, or to initiate a legitimate attempt to lift the bar in the case of the deadlift.
• There will be a 10-minutes break between squat & bench and then bench & deadlift.
• Each lifter will get three (3) attempts for each discipline. This will happen in rounds.
• The bar is loaded from the lightest attempt to the heaviest per round.
• After the attempt is over, the lifter has 30 seconds to exit the platform and 60 seconds to submit their next attempt. The next attempt cannot be changed once submitted. The only exception to this rule is on the 3rd attempt of the deadlift. That may be changed 2 more times.

PRO TIP: Finish your warm ups about 5 minutes before your flight begins lifting in case you need to change your opening attempt.

Personal Equipment, or, “What Do I Wear?”

There are requirements and limitations on what a participant is allowed to wear when competing. To summarize, there are some items that are required and some others that are allowed but not necessary for competitive powerlifting. All must meet certain specifications in order to be used. PLEASE LOOK AT THE RULEBOOK FOR ALL EQUIPMENT and COSTUME SPECIFICATIONS.

Required:

• T-Shirt

Plain, no pockets, zippers, or zigzag stitch seams; no “performance” material (cotton or a cotton/poly blend is fine); no extra seams.

(Note: the t-shirt does NOT have to be worn for deadlift)

• Tall Socks – Only required for deadlift

Socks should cover your shins completely – up to just under the knees

• Shoes 

Indoor sports shoes only; closed toes

• Singlet

The best places to purchase a singlet online are: Anderson Powerlifting, Lifting Large, Mark Bell Slingshot, Strength Shop, Stoic, or SBD. It really comes down to availability and preference. If you are not sure about what to purchase, please contact South Brooklyn Weightlifting Club. 

Optional Items:

• Knee Sleeves
• Wrist Wraps
• Belt

PRO TIP: Report to the Equipment Check station before lifting begins to confirm that everything you plan on wearing during competition is legal.

Preparing for the Day, “What Do I Need to Bring with Me?”

All items you will be wearing when competing.

• Sweats, layers, or something to keep you warm while you are between activities.
• Photo I.D. 

You absolutely must have a photo ID with you for registration, weigh-in, and in the case that you are selected for drug testing.

• Your USA Powerlifting Membership Card. This can be an electronic or paper version. It must be current.
• Snacks and drinks
• Bring easily digestible food that’s not going to sit in your stomach or cause gastric distress. This is a time perhaps to indulge your sweet tooth a little. Focus on fast, simple carbs, moderate protein, and low fat. Examples: Pop Tarts, Snackables, Rice Krispies Treats, a bagel with cream cheese or peanut butter, etc.
• Bring more than you think you need. The session could take up to 4 hours once lifting begins. Your energy may bonk especially before it’s time to deadlift. 
• Stay hydrated!
• Do not consume anything you’re not used to, especially a pre-workout drink or heavy food.

PRO TIP: Keep eating and drinking to a minimum the day of the meet until after you weigh in.

Miscellaneous, or “What Don’t I Know About Competitive Powerlifting that I Need to Know?”

• Drug Testing

USA Powerlifting requires a minimum of 10% of the lifters at a competitive powerlifting meet submit to anti-doping drug testing. This will happen immediately after the awards at the end of the session. Do not leave the event without notifying one of the Meet Directors and confirming that you have not been selected for testing. If you are selected for drug testing and are not available, you will get a Failure to Report.

• The week of the meet, plan on WEARING YOUR SINGLET at least on the first training day. 

PRO TIP: Be prepared and enjoy your experience!

Again, this only covers the basics and rules may be subject to change. Be sure to review the most recent version of the rulebook on the USA Powerlifting website. If this outline leads to more questions about competitive powerlifting, we encourage you to book a free intro to the South Brooklyn Weightlifting Club where we’ll share more information about our group, semi-custom, individual training, and nutritional coaching options to give you the boost you need in competition.

Common Objections to Powerlifting and Reasons to Overcome Those Doubts

You’ve heard rumblings about barbell sports. You’ve thought about doing weight-bearing exercises. It sounds interesting. Maybe you’ve even done some homework and you have determined that SBWC is a good place to begin. So what’s holding you back? Is there a specific concern that makes you think you can’t do it? Well, think again!

We’ve all heard the deterrents before about Powerlifting and find that most of them don’t hold water. Below are the main excuses that we get from individuals like you and our reasons that these shouldn’t stop you from lifting. Could one of your misconceptions be on this list?

1. I’m too small / skinny

Lifters come in all shapes and sizes. Some of the best ones, pound for pound, are under 5 feet tall and/or weigh less than 100 pounds. In competition there are weight classes so that everyone has a level playing field. There is also a formula used to compare lifters across all weight classes. In fact, it is a mechanical advantage to be shorter in both powerlifting and weightlifting.

2. I’m too fat / out of shape

Lifting can be scaled, and you will be able to start regardless of your current fitness level. In time, you will get better and advance. Even better news: just like any other physical endeavor, taking up a barbell sport will be beneficial to your health! Tendons and ligaments get stronger, which allows them to support your frame better. Building muscle increases metabolism, which burns fat more efficiently. If you want to get leaner or feel better, there’s no better way than to do weight-bearing exercise. 

3. I’m too young

It’s never too early to get started lifting. Kids naturally move well. It will not do any damage to or inhibit their growth. And it’s not dangerous, as long as you train appropriately and have good supervision. (You can start them off with a broom stick if necessary!) There are even youth and teen divisions in both weightlifting and powerlifting. Those wouldn’t exist if it would be harmful or too difficult to encourage their participation. 

4. I’m too old

Guess what? Lifting keeps you flexible and young. You will get a better sense of balance and be stronger. This should increase your quality of life and your ability to maintain your independence longer. Hopefully, it will also minimize visits to the doctor’s office. There is evidence now that not only does lifting weights prevent the loss of bone density, but it may actually increase it. 

As mentioned already, lifting can be scaled. Furthermore, the age categories also apply to older lifters, with Masters categories starting at age 35 in weightlifting and 40 in powerlifting. Personally, we have seen lifters compete as old as 89. 

5. I’m not strong enough

What does that even mean? Compared to what? You lift because you want to get strong or stronger. There is no strength prerequisite. You can start with bodyweight exercises if need be. How will you get stronger if you aren’t doing anything to promote that change?

6. I don’t want to get fat

There is a myth about the “fat powerlifter” but that’s just a tall tale. As in any sport that uses weight classes, there will be some very large individuals competing in powerlifting. This is true in weightlifting, too. Although you may be encouraged to gain a little muscle mass when you start lifting, no one is trying to make you fat. It is true that “mass moves mass” but, ideally, you will be lean and muscular instead of fluffy.

Remember, as stated above, more muscle tends to help speed up metabolism, so the more you commit to lifting, the better chance you have to drop body fat.

7. I don’t want to get bulky or muscular

First of all, understand that there is a difference between bodybuilding and barbell sports. Bodybuilders workout to develop a specific physique and train individual muscles. A good portion of their progress comes from what they eat.

Powerlifting and weightlifting are different in that they are contested strength sports. For the majority of training, lifters work compound muscle groups over a large range of motion. You may lose fat thereby uncovering muscle underneath. You also may gain muscle through lifting heavy weights. But you won’t have the aesthetics of someone who is dieting really hard and training to be on stage.

Ask yourself: Am I a genetic outlier? Have I ever developed unwanted bulk through sports activity? If the answer is no, you have nothing to worry about.

8. I’m female 

SBWC is a little bubble that is isolated from the typical commercial gym scene. Therefore, we sometimes forget that the outside world is sending a message that females – or anyone who doesn’t identify as a cis male – can’t lift. We personally know some of the women who were the first to compete in USAW (Weightlifting) and USA Powerlifting and still participate today. There is no lack of tough, strong women in our world on a daily basis. SBWC has a membership base that is approximately 40% female. As far as we are concerned, being female is not a barrier. 

9. I’m LGBTQIA+

Continuing on the point above, there is no reason that sexual orientation or gender identity should deter you from lifting. This is not an activity exclusively for the cis male population. We want every single person to get stronger and we strive to have SBWC be an inclusive, comfortable environment for all lifters.

One of the benefits of strength training is the mental fortitude that builds along with the physical gains. For those who already possess confidence in themselves, powerlifting will be a great, exciting challenge. For those who struggle with self-expression or body positivity, the benefits that can be gained from lifting can carry into other aspects of your life, giving you more self-assurance and grit to help you manage difficult situations.

10. Lifting will interfere with my other sports activities

Triathletes, marathoners, basketball players, yogis, soccer players, rock climbers, and rugby players – just to name a few(!) – have all been part of our community over the years. Powerlifting and Weightlifting are unique in that they are the training foundation of just about every other sport. Lifting makes you stronger, which allows you to be more powerful. It doesn’t pile on excess weight that will slow you down. It should improve your vertical jump, your speed, and your ability to block and tackle. It will only add to your flexibility and balance – not take away from it.

BONUS Reason!

11. I’ll admit it: I’m just nervous.

We’ve created a space that welcomes all levels of lifters from all walks of life. This is Brooklyn, after all. Barbell sessions only happen under the eye of a coach. On the other hand, all levels are welcome during the scheduled sessions. This means you have the advantage of being among people who are also new plus people who know the ropes and can help out. There’s comfort in both. There is no “typical” lifter here.

We emphasize technique and skill above everything else. We’ll guide you the whole way and make sure you’re doing what’s appropriate. This is a fun, exciting way to stay in shape; but you’ll never know unless you try it. Start with a FREE intro by clicking the button at the top right corner for more information!