Weightlifting: learning to lift more
We'll start with a sport that's not well known but which is the foundation for the other muscle-focused sports: weightlifting.
Weight training, cross training, weightlifting: which should you choose?
What is the difference between lifting weight and lifting weights? We'll give you the low-down on cross training, weight training and weightlifting.
IF YOU WANT TO GET IN SHAPE AND WORK ON YOUR PHYSIQUE, YOU'VE CERTAINLY GOT CHOICES: DO YOU WANT TO GET FITTER ALONGSIDE ANOTHER SPORT, OR BUILD STRENGTH AND POWER? DO YOU LIKE TO WORK OUT WITHOUT KEEPING TRACK OR ARE YOU LOOKING FOR SPECIFIC RESULTS? TO HELP YOU OUT, WE'LL TELL YOU ABOUT THE SIMILARITIES AND DIFFERENCES OF THREE POPULAR STRENGTH SPORTS: WEIGHTLIFTING, WEIGHT TRAINING AND CROSS TRAINING.
#1 What is it?
The aim here is to lift the heaviest amount of weight possible during two movements - the snatch and the clean and jerk. Weightlifting is part of a discipline called strength athletics: the aim is to develop your strength and power for the best performance of these two movements. The aesthetic and muscular effects of weightlifting on your physique are not the goal but rather the consequence of working on these two exercises.
#2 How do you do it?
Weightlifting requires specific equipment. Olympic bars and bumpers are designed for safety while doing the exercises. The snatch and the clean and jerk are very technical movements that require commitment to foundational work. If you want to do it, we recommend contacting a weightlifting club or gym. This sport is enjoying a new-found popularity and is being promoted in more and more gyms and fitness centres. Competitions are divided by age and weight groups. The goal is to lift as much weight as possible for the snatch and the clean and jerk. Your final result corresponds to the sum of the weight you lifted during these two events.
#3 What are the benefits?
To develop your strength and power, weightlifting offers a number of benefits:~
In short, if your goal is to get stronger and you like to work your whole body, you may enjoy weightlifting.
Weight training: for a balanced body
Weight training is probably the best known and most popular strength training sport. But what is it exactly? We'll tell you.
#1 What is it?
In weight training, you use weights to work a specific muscle or muscle group during several reps. The aim is to develop your muscles as efficiently as possible. In terms of the type of weight used, there are two main options: the use of weights, such as dumbbells, bars or guided machines, or your own bodyweight for doing exercises like press-ups or pull-ups.
#2 How do you do it?
Depending on your fitness level and goals, you can begin with minimal equipment or bodyweight exercises, or join a gym where a trainer can get you started. As you progress, it can be easier and more productive to work out at a gym that can offer you heavier weights and more specific equipment. To start, full-body workouts - i.e. those that work all your muscle groups - several times a week can help you build a foundation.
If you want to take things further, you can try a “split” programme: each workout is focused on a specific muscle group, with more intense exercises and a longer recovery period before working the same muscles.
Finally, weight training also involves isolation exercises: rather than doing the clean and jerk like in weightlifting, you do squats, deadlifts and shoulder presses separately. To get stronger and build more muscle, weight training often goes hand in hand with a specific, controlled diet. There are generally two periods during strict weight training programmes: bulking, which is when you build muscle, and cutting, when you lose the fat that you inevitably gain during the bulking phase.
#3 What are the benefits?
Weight training is nothing like the images of bodybuilders working on their physical appearance. It has numerous benefits on your everyday life. First, this sport is excellent for cross training if you already do another sport for which you want to improve your fitness level or if you want to balance out your physique. The physical advantages of weight training go beyond simply gaining muscle mass: you'll strengthen your bone density, cardiovascular system, back and posture. Weight training is also a great way to help you lose weight. Developing your muscle potential and better understanding your body and its abilities can be a boon for your mental well-being and confidence. Want to know more about the benefits of weight training? Théophile will tell you about his experience.
Cross training: total fitness
Cross training, the newest arrival to the muscle-based sports family, is a popular sport that offers intense full-body workouts. We'll explain.
#1 What is it?
Cross training is a comprehensive approach to fitness training. It draws from gymnastics, bodybuilding, strength athletics, fitness and athletics for intense workouts based on functional exercises. The goal is to build muscle as well as speed, explosiveness and endurance.
#2 How do you do it?
Although you can try out cross training at home to see what it's all about, generally this sport is done at a gym called a "box" with all the equipment you need for this multidisciplinary sport: pull-up bars, gymnastics rings, Olympic bars and weightlifting bumpers, etc.
The second advantage to training at a box is the community-based environment of cross training. The Workouts of the Day - known by insiders as WoDs - are done in groups with a coach and to music: you simply adapt the weight to your level. Some WoDs are even done as a team. This ambience is more than just a detail - having others there to cheer you on can help you push your limits. If the two or three weekly WoDs make you want to do even more, there are also cross training competitions, organised by the different boxes.
Want to know more? Jérémy, our weight training specialist, talks about how he discovered cross training:
#3 What are the benefits?
The benefits of cross training are as complete as the WoDs! In addition to toning up and getting more muscle definition, you'll also develop your muscular, cardiovascular and respiratory endurance along with your strength, flexibility, speed, agility, coordination and balance. The team spirit and encouragement to push your limits can boost your mood and confidence level.
Differences and similarities: in a nutshell
Do you like to push your limits, learn new techniques and work your cardio and muscles at the same time?~
Are you looking for strong sensations and results, and aren't afraid to adapt your diet to fit your sports goals? Weight training will let you develop your muscular potential, establish your own programme and improve at your own rhythm.
Do you put performance over physical results and enjoy perfecting your technique? The precise, multi-joint exercises of weight lifting and specific results might be right up your alley. And one last tip: just try it! Some sports may seem boring from the outside, but when you get into it, they're really exciting. So whether you want to discover something new or get fitter, the best thing you can do is try.
And one last tip: just try it! Some sports may seem boring from the outside, but when you get into it, they're really exciting. So whether you want to discover something new or get fitter, the best thing you can do is try.
Want a coach on your smartphone?
Upper body, lower body or full body circuits. 15 or 30 min. Choose the programme that fits your goals and let a coach guide you!
Which sport did you start with? How did you take the first step? Tell us about your experience and your favourite weight sport!
Merwen
Decathlon team writer
Pitch addict, court enthusiast, pool aficionado and general sports fanatic.
