Weightlifting can do a lot of good for the body; in fact, studies show that lifting weights can improve metabolic health, increase bone mineral density, control blood sugar, and reduce the risk of medical conditions caused by excess lipids (fats). Most people find that as they dig deeper into lifting weights, they cap out on how much power they can produce. Pilates for men and women who lift can help to increase this power and allow them to reach new personal targets.
There are many reasons a person’s body may struggle to exceed a certain weight limit when lifting; not all are things an individual can control. For instance, genetics influence a person’s skeletal structure, the insertion points of their muscles, and more.
However, Pilates can unlock a clear road to progress in the areas people have control over. Here’s how.
What Contributes to Power in Weightlifting
When people talk about “power” when lifting weights, they usually mean being able to do a lift quickly. They want to exert as much force as possible to increase the velocity of their movement. This allows them to overcome weight challenges that may be much more arduous if done slowly.
However, it is essential that the individual maintain control throughout these movements, or they risk injuring themselves. Many muscular elements influence how much force the body can exert against resistance and, thus, how much power is generated. They include:
- The size of the muscles
- How long a specific part of the body is (e.g., the arms, the trunk)
- Fatigue
- How the muscles connect to the skeleton
- The types of muscle fibers being used
- How the muscles have learned to move
Pilates can help target this final point the most, though it also helps in some other areas (such as muscle size). Pairing Pilates with weightlifting can increase power while simultaneously reducing the risk of injury.
How Pilates Can Help Weightlifters
Form is essential for weightlifting; if done incorrectly, it can lead to significant or lifelong injuries. Even minor aches and pains can interfere with a person’s short term workout.
Adding Pilates to this routine supplements the workouts by decreasing the risk of injury and increasing the individual’s capacity for power.
Balance
One area of weightlifting that people tend to pay less attention to is balance. While trying to lift as much weight as possible, their form may suffer, and they shift side to side as they struggle to get the weights up. This compromise in form can be dangerous, placing undue strain on specific muscle groups or body areas.
Pilates trains both the visible muscles and the deeper stabilizer muscles, which help to keep a person’s posture in line. As a result, weightlifters can balance better and enjoy improved form that protects them from injuries and helps them achieve gains in the areas they are targeting.
Symmetry
Another benefit of Pilates (thanks to the stabilizer muscles, which are a significant focus of Reformer Pilates work) is muscular symmetry. When a weightlifter does not have adequate muscle strength to perform with correct form, one group of muscles may overcompensate to complete the task.
This, in turn, leads to faster fatigue because some of the muscles that should be contributing are not. Pilates can stabilize the body, allowing for more repetitions and stability.
Flexibility
The muscles must adapt to changing loads to benefit from lifting. If a person attempts to lift and finds that their ligaments or joints do not respond well to a particular position, they can severely injure themselves. Pilates increases flexibility in some important areas related to weightlifting, such as the knees, hips, core, and shoulders.
By encouraging blood flow and gradually lengthening the muscles to allow for tasks with a wider area of motion, men and women who lift can attempt new movements or see more significant results from the sets they already enjoy.
Pair Pilates With Your Other Exercise Goals
Everyone is different when it comes to workout goals; some may seek to create a sculpted body with more visible muscle, while others may want to improve their flexibility or boost their ability to move heavy objects safely. No matter what you hope to achieve, Pilates is a valuable contributor during your weightlifting quest.
The instructors at RTR Pilates can help you get started, even if you have never seen a reformer machine. Contact RTR Pilates to sign up for a beginner class and see how Pilates can transform your weightlifting power!
