Weightlifting is a critical element of effective training programmes for rowers of all ages and levels – from older juniors to national and international level. Experienced Masters rower and Strength & Conditioning Coach Gill Shaw explains why, and how to get started.
The value of strength training
Strength/power is one of the three key areas for developing athleticism in rowing – along with movement (range and control) and conditioning. Athleticism and physiology are the physical elements of what it takes to increase boat speed.
The primary goal of strength training is to improve your ability to generate and apply power, which includes the rate of force development through the stroke. Further – often overlooked – benefits are:
- Enhanced endurance and work capacity
- Stronger bones and connective tissues
- Explosive power
- Enhanced neuromuscular connections
- Reduced recovery time
- Reduced risk of injury
- Improved body composition.
Benefits for master rowers
When it comes to structured weightlifting, many older rowers feel apprehensive or even nervous as they may view it as the preserve of younger people. But recent research has shown that strength training into older age has significant health benefits.
Lifting heavier weights increases the neuromuscular pathways and makes them more efficient, leading to reduced fatigue during outings and on the rowing machine. Over time, strength training enhances all types of muscle fibre as well as recruiting more fibres.
Further benefits to masters rowers of well-structured lifting include improved:
- Balance and posture
- Core and trunk strength
- Muscle balance
- Nerve connections
- Metabolism.
Balance and posture are critical to rowing well. Lifting heavier weights challenges the body to engage deeper core and trunk muscles. For example, bracing the trunk is imperative to completing a weighted squat or deadlift as it provides a protective structure for the spine, hips and shoulder girdle.
Naturally, each body has its imbalances in muscular strength. And as rowing uses 70% of muscles in the lower body and 30% in the upper, according to the American Fitness Professionals Association, lifting weights can help remove some of these imbalances and reduce the risk of associated injury.
Female factors
Lifting heavy weights is the best way for women over 40 to maintain their bone density and avoid muscle loss. As levels of oestrogen change, bone and muscle needs to be challenged to keep being replaced and repaired. Even those on hormone therapies still experience hormone fluctuations so lifting weights remains a good option overall, as advised by Dr Stacy Sims, exercise physiologist and nutrition scientist.
Including weekly or twice weekly weights sessions will push the body to produce the bone and muscle building activity needed to stay strong and healthy into older age.
Key benefits for women, in addition to those noted above, include:
- Increased confidence
- Reduced anxiety
- Body composition management.
Recovery and flexibility
As we age, our bodies take longer to recover and need more rest time. Many people find this a tricky change to manage as they need to alter long-established habits. But, if we challenge the body during weightlifting and cardiovascular work, resting is when the adaptations we want will happen.
Don’t be afraid to set a rest or active recovery day straight after your weights day. Your body with thank you for it!
Getting started
This section details sets of lifts to develop strength for rowing, balance and general health as we age. Start with the lower body muscle groups and then move on to the upper body.
Make sure you:
- Brace the trunk and core muscles before and during all lifts.
- Complete 3 sets of 8 of each exercise and remember to give your body a 2-minute rest after each set.
1. Goblet squat
Stand with feet shoulder width apart and toes pointing forwards. With the weight at chest height, bend at the knees and hips into a sitting position. Knees should track over the toes; keep the chest as upright as possible.
Tip: it’s a good idea to place a low chair or bench behind you; touch it at the bottom of the movement.
2. Deadlift
Stand with feet shoulder width apart and toes pointing forwards. Hold the weight as shown. Soften the knees before hinging at the hip to lower the weight towards the floor. Drive into the floor and use the hips to push up to standing.
3. Walking lunges
Hold a weight bag on the shoulders and step forwards into a lunge. Repeat as a walking set of lunges.
4. Standing overhead press
Hold the weight at chest height and press it up above the head.
Tip: keep the shoulders as neutral as possible.
5. Chest press
Do this on the floor or a bench and progress to a Swiss ball. Ensure feet are flat on the floor and the core engaged. Press the hands up and away at chest height and return weights down.
6. Rotations
Hold a medicine ball or dumbbell at arm’s length, then move the ball to the right and then the left in an arc shape.
Tip: keep the hips as still as possible.
Safety first
Before getting started, remember:
- If you have unmanaged high blood pressure, check you are safe to lift with your GP
- Always work in pairs in the gym
- Always have someone to spot you – particularly important when you are lifting heavier weights.
If you are a completely new to lifting, find someone knowledgeable to help you practise good form and technique.
Always start with a light weight and get used to the correct movement first. Then add no more than 10% weight each time. It may feel slow and cautious, but you will be less likely to overload a muscle group.
