Ensemble of confidence | a strength training guest post from Contemplative Fitness

My friend and fellow personal trainer, Roy Cohen’s writing (and photographs) always makes me stop, reflect and CONTEMPLATE (guess where his blog name comes from?). Please enjoy today’s guest post courtesy of the author of Contemplative Fitness

strength training

“Music has the power of wings.” Mike Scott, of The Waterboys

Music to my nerves…

I practice strength training for a multitude of reasons, not the least of which is that the connection it fosters between the thinking me, and the physical me can be as soothing and as formative in my life as music has been. In a sense, the act of strength training is music – physical music.

The body in motion, acting as directed by the mind, cooperatively though under stress, is a kinetic ensemble which can blend to create a satisfying result. That kind of ensemble movement can be to feeling, what an ensemble of sounds can be to hearing.

Being strong is a good problem to have…

The utility of strength training in the modern era is unequalled as a form of exercise. That is just my opinion. However, as a person who has taught exercise beyond traditional strength training, and as an athlete who over a lifetime has practiced and participated in many more genres of sport and fitness, I believe my opinion is worth your consideration.

It may be called strength training, but practiced properly its value extends far beyond strength.

Sticks and stones…

There is no type of medicine that can reverse the inevitable loss of bone density which occurs in people beyond middle age. There are some relatively benign medications which can slow down the loss of bones density, and a couple of more harsh medications that can cease it. None of these medications though, can be taken without inherent vulnerabilities disclosed elsewhere.

The regular practice of strength training can slow down the onset of bone density loss in all ages. So long as the strength training is practiced properly, it comes with almost no vulnerabilities. Tension on muscles equals tension on bones, and regular tension on bones is what helps slow down the loss of density.

Love me tendon…

Strength training makes muscles stronger. And trees are made out of wood. What goes largely unrecognized with strength training is that it promotes tendon strength as well. Tendons are where muscles taper, become increasingly dense, and fuse muscles to bone – just above and just below our joints.

Having stronger tendons offers our joints greater support. For those who experience difficulty with joints due to injuries, arthritis, or other damage, having stronger tendons on each side of the joint can offer needed support.

The practice of traditional strength training, using lighter to more moderate weights, performed slowly, and through a complete range of motion will help tendons become stronger. The support increased tendon strength offers those with trouble joints can be summed up in one word; confidence.

In transition…

Of all the values associated with strength training, the one that goes the most unappreciated, underrated, and the one which is rarely maximized by the general fitness population, is the transition phase during the lift.

When one transitions from the eccentric phase of a strength movement (the lowering of the weight), to the concentric phase (the raising of the weight), and maintains absolute control of the weight during this transition, as he applies complete concentration to the muscles involved, true strength is developed. This is the kind of strength that generates confidence as much as it generates power – everyday life kind of strength.

Strength gained from mastering the transition phase of a resistance exercise is most applicable to one’s daily life – much more so than the bragging rights associated with how much weight was on the bar. This can be where mommy strength is created, where the might of a daddy is developed, and where the power of the employee can be cultivated. This is the kind of strength one will appreciate possessing – beyond the gym walls.

Beyond pop: melody, lyrics, and structure…

A pop song is often underappreciated – just something to be heard as background noise or to pass the time. However, there is much more behind a pop song than most people will ever recognize or appreciate. There are benefits to a pop song far beyond superficial entertainment. When one extracts the multitude of values contained in a pop song; the lyrics, the intentions, and the energy, and applies those values to their own frame of mind, a person’s world can be changed for the better.

Traditional strength training is often considered to be superficial, like a pop song. Lifting weights equals bigger muscles, and more strength – big deal.

Like music though, strength training can offer much more when accepted on a more visceral level. When one extracts the multitude of values, and better understands the reaching benefits of strength training, a person’s world can be changed for the better.

Of course the benefits of strength training don’t end there. With regular strength training, one’s blood pressure can be reduced, attention spans can be increased, and mental acuity can be heightened. Strength training can promote better balance, enhance flexibility, and of course, improve our appearance.

Of course all of that should be music to everyone’s ears. Be well… rc

Roy Cohen began his fitness career in 1981 as an instructor for Nautilus Fitness Centers.  He has competed in marathon running, competitive stair climbing, ocean-going paddle board racing, bodybuilding, and obstacle course racing.  He owns the Contemplative Fitness training studio i San Diego, CA, and holds a degree in Exercise Science. He can be found on Facebook at Contemplative Fitness.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


    and THATS why I adore contemplative fitness too.
    Miz recently posted…Fighting our happiness set point.My Profile

  2. Wow. What a well-written guest post! Focusing more on strength training has been a fabulous change to my routine, and I’m enjoying all the benefits of feeling strong and healthy.
    Michelle @ Eat Move Balance recently posted…Strengthening and Stretching for RunnersMy Profile

  3. You know you are preaching to the choir here Roy! 🙂 I always mention the bone health when I write about lifting – so friggin important as we age! So many people die from complications from falls, hip breaks & more…

    You know I love the traditional way of lifting & I mix it up too but all in all… not till you get to our age will it really hit home how much we need this when we are young AND when we are older!
    Jody – Fit at 55 recently posted…Intuitive, Mindful & Portion Control/Count Calories EatingMy Profile

  4. Really great post. Viewing fitness/strength training as holistically beneficial is where I think the fired-up short term exerciser and the life-long health pursuer (unfortunately) part ways.

    By the way, AARP has some really great discounts! 🙂

  5. Agreed Joyce. My experience shows that people who are in this for the long-term view it from many angles and on many levels.

    And I LOVE my 20% off at Denny’s with my AARP card 🙂
    Contemplative Fitness recently posted…There’s no such thing as bad, only different levels of good…My Profile

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