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Strength, Endurance and Self-Esteem Are All Part of Lifting
Lifting is a type of exercise that involves lifting heavy weights to achieve stronger muscles. People use it for a variety of reasons, including burning body fat, building muscle, reducing injury risk, and improving heart health.
Strength training also helps create balance and stability. It is important to listen to your body, and stop any lifting when you feel pain or fatigue.
Strength
Strength is the ability to lift heavy objects. It also involves the ability to maintain a stable position while lifting, which requires balance and body awareness. Strength is important for all athletes and can help improve performance in other sports like running, cycling and swimming. However, it isn’t as useful in everyday life as endurance and agility are.
Many gyms use a variety of weights and exercises to build strength, but the most effective movements are those that replicate a fundamental pattern of movement, involve multiple muscles and can be consistently progressed. For example, a back squat is a good strength building exercise but it won’t challenge your entire body as much as an Olympic barbell clean.
Beginners can drive progress by simply adding more weight to a certain exercise on a weekly basis, but this won’t work forever. Intermediate and advanced lifters have to look elsewhere to elicit new growth, such as altering the technique of an exercise by incorporating brief pauses in certain moves or by using «accommodating resistance» to add difficulty, which is when they attach a resistance band or chain to their barbell to increase the load.
Strong lifters can achieve impressive results by regularly testing their maximum amount of weight that they can successfully lift one time – a number known as a one rep max (1RM). This is especially important in powerlifting and weightlifting competitions where you’re judged against other competitors.
Stamina
Stamina is the energy you have to keep going, whether it’s during a workout or just your daily life. It allows you to move more during a given amount of time and it’s especially important in activities that require bursts of max or near-max effort. For example, a running Lifting back needs stamina to run into the end zone for a touchdown or a CrossFit athlete requires stamina to push through 30 max-effort burpees in a row.
Stamina also applies to heavy strength training sessions because «your body’s ability to generate energy at or close to its maximum output for extended periods of time,» explains Fitzgerald. That’s why it’s helpful to mix up your routine and include some cardio, such as running or plyometric exercises like jump roping or box jumping. These types of movements burn more calories per minute and improve endurance.
When building your stamina, it’s a good idea to use the principle of progressive overload (that is, increasing the difficulty of your workout over time). You’ll find that your muscles, heart and lungs adapt quickly, which will help you reach new fitness heights. If you’re unsure where to start, try switching up your weights or lifting longer sets of lighter weights with more reps. And, don’t forget to incorporate stretching and other relaxation methods that will reduce stress levels and aid in better endurance.
Endurance
Endurance is the power to keep going, whether that be a marathon, childbirth or even the ability to rebound from heartbreak. It can also refer to your physical endurance, such as how many pushups or squats you can do before failing or tearing up your muscles. Endurance can also be a mental strength to stay committed to long-term goals, even when it feels like your progress is slow or halted.
Most people think of marathon runners and swimmers when they think of athletes with great endurance. But it’s important for everyone to have good muscular endurance, which is the ability of a group of muscles or muscle fibers to perform intense physical activity without fatigue.
Muscular endurance is often improved by performing high-rep, lower-weight training. It allows you to recruit Type 1 “slow-twitch” muscle fibers, which help with endurance performance. It also increases with longer isometric holds such as wall sits and planks, which focus on a muscle that is not moving, but simply holding a position.
It’s been long believed that endurance athletes should only lift light weights for higher reps, since it stimulates more of the slow-twitch muscle fibers and less of the fast-twitch ones needed for explosive actions. But it turns out that lifting heavy weights can actually improve endurance by strengthening tendons, ligaments and collagen in the joints as well as increasing bone density and production of brain-derived neurotrophic factor (BDNF), which helps with memory.
Self-Esteem
A healthy sense of self-esteem provides a solid foundation to tackle life’s challenges and overcome obstacles. People with healthy self-esteem Lifting possess a belief in their own worth and abilities that helps to drown out the critical inner voice that contributes to unhelpful thinking and low self-worth. They also demonstrate self-compassion and can tolerate feeling anxious, depressed or fearful without assuming these are fatal character flaws. Interestingly, the ability to observe these negative thoughts and separate them from oneself can actually help to reduce self-deprecating messages over time (Puddicombe, 2015).
Like other feelings, beliefs and emotions, self-esteem fluctuates some depending on daily experiences. A failing grade on an exam, how a friend treats them or ups and downs in a relationship can impact how you feel about yourself temporarily. However, those with a healthy sense of self-esteem are able to see these temporary fluctuations as normal and are not derailed from their long-term goals or efforts by them.
Some researchers suggest that self-esteem can vary in a way that we might call proportionality or reasonableness, meaning that our perception of ourselves may be based on how well we perform in comparison to others. This could explain why some people have high self-esteem even if they never achieve what they consider to be major accomplishments. This kind of false self-esteem can lead to unsustainable levels of expectations, unrealistic coping skills and a lack of focus on areas where you have a realistic chance of success.
