The Simple Filter to Adding More and More Exercise, Activity, and Sport to Your Strength Training

Roger Schwab is a bit of a strength training legend.  He owns “X-Force Philly,” a strength training studio committed to safe and efficient strength training in downtown Philadelphia and for the better part of 3 decades, he owned the famous Mainline Health and Fitness Center.  He is the author of “Strength of a Woman,” the most comprehensive book on the topic of strength training for women.  He was formerly the head judge for the International Federation of Body Building (he was a judge during the true heyday of body-building – the 1970s and 1980s).  He also personally trained Mike Mentzer for the 1980 Mr. Olympia (many thought Mentzer’s physique was superior to Arnold, who won the 1980 contest).  At 78 years of age, Roger Schwab continues to be a voice for smart, safe strength training. 

Over the last 20 years, a question I continue to field from clients is…

“Can I add some/more (Running, Stairmaster, Spinning, Peloton, Hiking, Swimming, Basketball, Pilates, Yoga) to my strength training?”

Schwab provides perhaps the most succinct and valuable response to this important question: “As long as it doesn’t (negatively) impact your strength training.”

Schwab understands that strength training represents the foundation of what he calls “medical exercise,” meaning strength training (resistance training) produces the most robust health protective and anti-aging benefits.  Thus, the strength training workout must always be prioritized and protected.  We can add other physical activities that we enjoy so long as the activity doesn’t negatively impact our strength training. 

Negative impact may look like this:

·   Skipping a strength training workout in lieu of other physical activity.

·   Injuring oneself during physical activity so that we are unable to complete a full-strength training workout.

·   Perhaps most common, being fatigued going into a strength training workout due to participation in other physical activity. 

Take home message: Enjoy various types of physical activity, recreation, and sport, so long as they don’t interfere with the quality, focus, intensity, and consistency of your strength training workouts. 

Caveat: If the other physical activity or sport IS your main focus, protect that. For example, if you are a professional marathon runner, you should protect your running and fit the strength training around the running.

To learn a bit more about Roger: https://www.phillymag.com/be-well-philly/2022/07/20/personal-trainer-roger-schwab/#:~:text=Sweat%20(and%20curse)%20with%20this,%2F2022%2C%207%3A15%20p.m.