5 Physio reasons you should be doing strength training – Sportreat

We all know that exercise is good for us, and most of us have even heard that lifting weights is good for you too. (In fact, did you know the WHO recommendations for MINIMUM levels of physical activity for adults is 150 minutes of moderate aerobic exercises per week PLUS 2 strengthening exercise sessions per week).
If the world health organisation thinks the minimum amount you should be doing is twice a week, that’s a pretty good reason.
But here are 5 physio related reasons why you should be doing strengthening training:

1. It reduces your risk of injury

Research has consistently shown that strengthening training significantly reduces your risk of injury on the sporting field. In fact, strength training has been shown to reduce your risk of non-contact injuries by around 50%!
Strengthening improves resilience and robustness in your muscle and tissues, and also makes you more resilient to external forces. From muscle strains to ligament injuries such as ACL injuries – Strengthening works!

2. Strengthening reduces pain

It may sound counterintuitive, but strength training and loading can actually help reduce your pain. Particularly for people with arthritis, loading and strengthening has been shown to be very effective in reducing joint pain.
This also goes for people with tendinopathies (such as Achilles or patellar tendons, and hip pain like bursitis). Loading and strengthening the tendons can be very effective to reduce pain but also promote adaptation and healing within the tissues.
Best practice recommendations for the treatment of arthritis and tendon problems both include targeted specific loading (read – strengthening) exercise as a primary treatment. If you have these issues and you haven’t been given exercise to do, you need to see someone who can help you with that!

3. It makes your bones (and other tissues) stronger

Many people by now have heard that lifting weights is good for osteoporosis. The reason is that your body requires load to respond and adapt. We’ve all heard that if “you don’t use it, you lose it” when it comes to muscle strength, but the same goes for your bones and other tissues.
All our tissues need load on them to stay strong and healthy. Without the load, our tissues get weaker (it’s the reason astronauts get osteoporosis AND lose muscle mass – no gravity means no load
on the body). The converse it true – appropriate loading helps your bones and other tissues adapt and get stronger over time.

4. You’re less likely to die!

(What a headline, right?). This more goes for seniors, but research has shown there is a strong correlation between higher levels of lean muscle mass in your body and a reduced overall 5-year mortality.
What this means is if you have higher levels of muscle mass, you’re actually less likely to die within the next 5 years.
Higher levels of muscle mass mean you should be stronger, and less frail. It also usually means you are more mobile and independent, and less likely to suffer a fall. It usually would also indicate you participate in more physical activity. All these things essentially keep you younger!

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234 | John Brookfield on Longevity & Strength Training as we “Get Older” • Zach Even-Esh

STRONG Life Podcast ep. 234.

GREAT times chatting with John Brookfield, who is known for all of his work on hand / grip strength as well as being the CREATOR of Battle Ropes.

This episode was all about training for health & longevity. John is 61 years young, NO injuries and still pulling HUGE trucks, runs and walks the trails barefoot, goes out for distance rides on his MTN Bike and much more.

At age 61, I want to be pulling trucks and running the trails barefoot. This will fire you up and open up your mind towards training for longevity vs only training for a bigger deadlift.

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Powerlifter Sherine Marcelle Demolishes 505lb Raw Squat For A Triple! – Fitness Volt

26-year old Sherine Marcelle is not the most experienced powerlifter. However she showed recently that she is a forced to be reckoned with, despite her lack of experience.

So far, Sherine has struggled to find her groove as a powerlifter. When she started off her career, she competed in the 75kg division. She competed there for her first four meets, before bouncing between 82.5kg and 90kg, ultimately settling at the latter of those weights, where she has been for three of her last four outings.

However it would appear that things are starting to mesh together for Sherine Marcelle. A recent post to her Instagram managed to show that to us, in a big way. Here you can see the young lifter completely blow the doors off of a gigantic set of a 505lb raw squat triple. 

“Might be onto some s–t . 505lbs x 3 today ‼️🔥. Got my uncle and the fellas to spot me and I feel blessed . Could have moved faster but I’ll take it till next time”

A post shared by Caribbean Gem🇩🇲🌻🐠 (@sincerelysherine) on

As she alludes to in the post, there was some room for growth here, of course. Like she said, she could have pulled the weight a bit faster than she did. Nevertheless, this was still a strong showing, and evidence that she has a ton of promise in the sport.

It is more than just the squat that Marcelle is doing well at, too. In fact she proved just a few days before this, that she has a strong deadlift game as well. She did this by scoring five reps of a solid 405lb deadlift.

A post shared by Caribbean Gem🇩🇲🌻🐠 (@sincerelysherine) on

There is still a ton of room for Sherine Marcelle to grow and improve. Regardless she is showing some serious skills in these recent outings, and it would be safe to say that she will look better the next time she competes. She is another addition to the list of exciting prospects in the sport.

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Blaine Sumner Demolishes Unbelievable 915lb Bench Press Triple – Fitness Volt

For the average powerlifter, a 915lb bench press is a goal that never gets reached. However for Blaine Sumner, this was easy enough that he could blow past it with ease.

Throughout his fourteen years long career, Sumner has cemented, without a doubt, his place as an elite powerlifter. He has managed to win several contests, and set more world records than anyone in Open competition. As such, he has been widely regarded as the strongest lifter of all time.

Even with all these credentials, Blaine Sumner never ceases to amaze people. This was seen big time recently, with a post to his Instagram. Here the powerlifting legend rips through a mind boggling triple set of a 915lb bench press.

“WOOOOOO! Finished up my heaviest week of bench for this cycle and these YOLO rep sets in the shirt. Finished up with a comfy 915 lbs. x 3 reps. Now time for a re-load week and decide what’s next! Shoutout to my boy @uncle_clubber on the liftoff.”

A post shared by Blaine Sumner (@thevanillagorilla92) on

Now to be fair, these are not the deepest reps you will ever see. Nevertheless 915lb is heavier than some others can ever reach, and Sumner did it for three reps. With Julius Maddox primed to attempt an 800lb bench press, it was a performance to put in perspective how crazy that is.

Blaine had been working his way to this triple for a while. He had been slowing increasing his set from 827lb, to 871lb, before hitting this 915lb triple. Here is the 871lb triple he did just a few days prior:

A post shared by Blaine Sumner (@thevanillagorilla92) on

At this point in his career, Blaine Sumner has his legacy set in stone. Regardless, seeing him doing lifts like this serves as the perfect reminder of how special of a talent he is. Even if, at 32 years old, his best days are more than likely behind him, it is clear that he still has plenty of juice left in the tank.

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19-yo Powerlifter John Dade Blows The Doors Off A 505lb Bench Press At 225lb Bodyweight – Fitness Volt

You may not be familiar with John Dade at this current point in time. However this is a 19 year old powerlifter who is going to be worth keeping an eye on moving forward.

There is not a lot known about Dade, as he is still very early in his career. Yet that does not seem to be a problem, as he has been delivering on some pretty solid performances lately. In addition to powerlifting, he also has a strong interest in bodybuilding as well. This influence has seen him take a unique approach to his strength training.

The results of this training was put on full display recently, when John Dade took to his Instagram to share a training update. Here, the young athlete can be seen tearing through a 505lb bench press, while at 225lb bodyweight. Although his form was not great, he very clearly showed a high level of strength.

“5 months ago i was benching 425 at the start of my bulk, and only weighed 204. i hit every single goal i INTENDED to hit. 500 bench 500 squat (cause surgery) & 600 deadlift . I NEVER STOPED WORKING. EVERY SET BACK. EVERY DOCTOR VISIT. I NEVER GAVE UP. every time i was kicked down, i got back up. i love what i do and this is my passion. i used this quarantine as a tool to get better . not as an excuse . and if you think this doesn’t count because i didn’t pause it, get under the bar and do this same weight. thank you god for giving me the strength and courage to keep moving forward and never giving up when others did . now it’s time to cut weight . 8 weeks”

A post shared by John🦾🦂 (@johntdade) on

Dade is preparing to compete in a local NPC show in about eight weeks. His physique is looking pretty solid, as this type of work is clearly paying off. Nevertheless, he is more than just physique and size, he has a clear amount of strength too. In fact, just a few days earlier he went for a whopping 9 reps on a 405lb bench.

A post shared by John🦾🦂 (@johntdade) on

Whether John Dade decides to focus on powerlifting, bodybuilding, or both is yet to be seen. Regardless it is certain that he a massive amount of potential for either sport.

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Hafthor Bjornsson Reveals He Had Torn Lat Prior To World Record 501kg Deadlift – Fitness Volt

By now, you are probably well aware that Hafthor Bjornsson was able to score the world record for the heaviest deadlift of all time. However “The Mountain” revealed recently that he had a pretty serious injury that could have derailed those efforts.

There was quite the fair bit of controversy surrounding Thor’s deadlift attempt. Many people within the community felt that the record should not count, given that it took place outside of competition. Nevertheless, the attempt occurred, under strict supervision, and he secured himself the official world record for the heaviest deadlift ever, at a smooth 501kg.

However, as Hafthor Bjornsson revealed in a recent Instagram post, he nearly did not have the chance to go for the lift. He recently shared a few pictures of a nasty bruise, and explained that he suffered a torn lat that nearly forced him to not be able to attempt the record. Luckily it did not come to that, but the pictures still depict a pretty gnarly injury.

“Fun fact. Three weeks before my 501kg deadlift WR I had a small tear in my right upper lat. Luckily I recovered well right before the heavy pull but I had to adjust my training a lot because of this incident. I never really talk about my injuries… why is that? I don’t like to give people a reason to believe that I won’t succeed! 🙌🏼 Mindset is everything, tell yourself you can and you will! Set high goals and go after them. 🙌🏼🥊”

A post shared by Hafþór Júlíus Björnsson (@thorbjornsson) on

Prior to the lift, Bjornsson flirted with the idea of going as heavy as 520kg. However this injury could explain why he did not attempt to push past the 501 mark. He explains that he had to change his training, which could have prevented him from making the progress he originally planned to. Of course, he still managed to do that record setting lift while making it look easy.

A post shared by Hafþór Júlíus Björnsson (@thorbjornsson) on

What do you think of this recent revelation from Hafthor Bjornsson? Do you think he will be going for a heavier lift once he gets healed?

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Carville: Biden ‘Ain’t Black’ Gaffe Won’t Mean ‘Diddly-Squat’ — Effects Are ‘Through the Weekend’

Friday on MSNBC’s “The 11th Hour,” Democratic strategist James Carville was dismissive of comments made by presumptive Democratic presidential nominee Joe Biden earlier in the day, which he told radio’s “The Breakfast Club” if one did not vote for him, they “ain’t black.”

Carville acknowledged it was a “dumb thing” for the former vice president to say. However, he downplayed the long-term political consequences.

“Look, it was kind of a dumb thing to say,” Carville said. “And he said I’m sorry. I said it. This is him. The effects of this are through the weekend, all right? This is not going to be mean diddly squat in the long-term. And Gene is right. You’ve got one guy telling people to take Clorox and a drug that is ill-advised against. It is not an equivalency, but the Democrats — we love to go, ‘Oh God, oh God, Biden is terrible. He messed up. What are we going to do?’”

“So, he said something he shouldn’t have said,” he continued. “It happens all the time in politics. I mean, it’s hardly anything mean about it. It just kind of came out the wrong way. And I hope he doesn’t get so nervous that he doesn’t stay himself at some level. I hope he doesn’t get too shaken by this. He apologized for it right away, which is the correct thing to do. But there’s no equivalency here. And you know, all this Democratic hand-wringing it is just silly. I mean, this is not going to amount to anything.”

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