weightlifting

We all lace up our Nikes, knockback pre-workout blends, and bee-line to our gym’s free weight section for our own reasons.

Some of us pump iron for the strength-building perks.

Others lift with the hopes of turning an M into an XL.

A few stragglers — gym bros — want nothing more than to gloat about their 200-pound bench when they post the clip on Instagram (you know exactly who I’m talking about).

The truth is, weight training builds more than just strength. These 17 statistics will reveal the true benefits of resistance training!

[Read more…] about Weight Training Builds More Than Strength (Statistics)

It’ll stunt your growth. It’s dangerous. You know it causes arthritis and high blood pressure, right?

If you’re a member of the bodybuilding or weightlifting worlds, you’ve heard these unsolicited, elevator-style TED Talks — ironically from those with zero experience — at least once or twice.

You bite your tongue and take the high road, avoiding this confrontation for two reasons:

• Most of what they’re spewing is untrue (it’s an argument not worth your time).
• Weightlifting isn’t entirely risk-free (the old “quit while you’re ahead” scenario).

Those 300-pound deadlifts, rapid-fire pull-up reps, and 30 weekly squat sets could all trigger cascading physical effects that can leave you sidelined for weeks or even months.

Or worse … in an operating room.

Check out these 17 weight lifting injury statistics to put the risks into a better perspective!

[Read more…] about Weight-Lifting Injury Rates (Is It Really That Dangerous)

Back squats have been contenders in a decades-long battle against deadlifts, fighting for the coveted title of “King of Exercises.”

Now, the jury might still be out on the verdict, but either way, this quad-destroying exercise should be either #1 or #2 on your to-do list.

But here’s a (maybe not so) shocker: If your relationship with the gym’s power rack is so strained that you only squat once a week, it’s no wonder your legs look better in pants.

So … how often should you squat? Well, it’s not what you think!

[Read more…] about How Often Should You Squat? (Not What You Think)

We all know just how important leg day actually is, but with so many exercises and pieces of equipment to choose from, it’s hard to know what’s really best for building lower body strength. When it comes to squats specifically, you can practically do them with any gym equipment.

[Read more…] about Dumbbell Squat vs. Barbell Squat: Which is Better?

The barbell front squat is one of the safer squat variations because it places less strain on the back. Yet, balancing the bar on the front of the shoulders also really limits how much weight you can squat during the exercise.

So, we’re going to go over seven alternatives for when the barbell front squat just isn’t cutting it anymore.

[Read more…] about 7 Great Alternative Exercises to Barbell Front Squats

(Not to be confused with the Buff Dudes’ Goblet of Gains or Harry Potter and the Goblet of Fire.)

The squat is hailed the “king” of all exercises for its leg-strengthening and core-stabilizing benefits. But “squatting” doesn’t always have to mean the traditional back squat, with a heavy barbell balanced on your shoulders and uncomfortable pressure on your knees and spine.

It’s time for new blood in the kingdom of squat royalty — the front-loaded goblet squat.

Learn more about the goblet squat below, including its history, benefits, muscles worked, and a step-by-step guide.

[Read more…] about Goblet Squat: Benefits, Muscles Worked, & How-To