False. Baseball and Softball players need to lift weights. According to the ISSA (International Sports Science Association) kids can start basic weight training as early as 5 years old. However, I don’t think they mean your kindergarten brother or sister should be bench pressing their body weight after nap time. It just means that you don’t have to be graduating high school to finally start picking up some iron.
I strongly believe that If you are entering high school and you have not started lifting weights you are behind in the count…probably 0-2. You’re not out, but you’ve got some work to do. A lot of local high schools have off-season weight training programs. Some even have in-season weight training programs which I love! Why stop lifting just because you are in season? There is no need, in my opinion. That is for a different post. Here are a handful of reasons I think it is important to introduce yourself to the weight room.
Lifting Makes your Stronger
I’m a genius, right? When you lift you are basically breaking down muscle so it rebuilds itself bigger and stronger. There is a common myth that lifting weights will make people huge. It will if that is what you are trying to do. You’ll need to be on a very specific program that is designed with heavy weights and eat a ton of food for lifting to make you huge. Baseball and softball training is more focused on muscular endurance, especially for younger athletes. Muscular Endurance training involves lifting light weights for a high number of repetitions. The ACSM (American College of Sports Medicine) says you should aim for 10-25 repetitions of an exercise for 2-4 sets while training muscular endurance. Muscular Endurance exercises will improve muscular strength, but they are more focused on the muscle being able to perform an exercise over a longer period of time. Also, there is much less stress on the joints during this type of training.
Lifting Improves Body Composition
Body composition is the relationship of fat mass to fat-free mass in the body. It’s not that young kids need to be worrying about their body composition. It’s just lifting will improve your muscle to fat ratio. In turn, this will increase your athletic performance. Specifically speed, agility and explosiveness. In “simple” terms. Muscles naturally burn calories. They burn calories just being muscles. The more muscle you have the more calories you burn. The more efficient your body is.
Lifting Increases Bone strength
Stronger bones = less injury risk. According to a Harvard Study (and they are smart), weight training can reduce the risk of Osteoporosis leading to fewer bone injuries.
Lifting Increases Confidence
Confidence is incredibly important in the sports world. If you’re playing with confidence you’re a tough athlete to beat. Lifting releases endorphins which are the “feel good” hormones. They help you feel more confident in yourself as you’re working out and after you’re done. You can do a lot with confidence as an athlete. If you feel good about the work you have been putting in that will directly translate to the field.
Lifting increases overall quality of life
It makes you more healthy overall. Your immune system is strengthened when you are weight training, reducing your risk of getting sick. If you stay healthy you are able to participate in practices, games, and events.
Quality travel, high school, college and pro teams all institute some kind of strength training regimen into their program. My advice is don’t wait to start lifting. If you are reading this article then you can get in the weight room. Our program offers fitness sessions that you can be a part of even if you’re not a player on one of our teams. We want to make sure all local athletes are getting a chance to be introduced to weight lifting.
Above all else in this article, please be safe. Make sure you know proper lifting technique and form before starting to lift any weights what-so-ever. If you are unsure of technique and from please contact our head personal trainer Coach LeClair for a consultation.