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Back when I was a gymnast, there was a myth that if you lifted weights, you'd get bulky and it would be harder to flip. I believed it, so I stayed away from weights. I also dealt with a ton of injuries, although a lot can lead to that.
Becoming "bulky" from lifting weights takes years of very high-intensity, high frequency training, along with eating in a caloric surplus and likely getting some help from various supplements. That's not the kind of weight lifting I'm encouraging for gymnasts.
Lifting weights is simply a tool to make the body stronger, which is absolutely necessary as gymnasts advance in levels and increase the difficulty and length of their routines. The level of weight training that benefits gymnasts is nowhere near the threshold that would lead to gaining too much muscle, making it harder to flip.
Read below to learn why lifting weights is so beneficial for gymnasts.
1.Progressive Overload: Building Strength in Tendons, Muscles, and Bones
In order for muscles, tendons and bones to become stronger, you must gradually increase the load placed on the body. Weight training makes this easy because you can simply increase the weight and challenge your body that way.
If you always perform the same exercise at the same intensity, it won't challenge your body and you won't become stronger. Adding weight introduces a new stimulus for the body to adapt and grow stronger. Muscles will grow, tendons (which connect muscle to bone) become more resilient, and bones get stronger as well.
2. Increased Capacity of the Body leads to Reduced Injury Risk
Your body has a limit to how much stress it can handle. Without proper training, it can easily reach that threshold, leading to breakdown and injury. Weight training strengthens muscles, tendons and bones, allowing them to handle all the constant pounding from take-offs, landings, and everything in-between.
For example, exercises like squats and deadlifts strengthen your legs, hips and lower back, so the muscles and tendons can properly absorb the impact from landings, minimizing the risk of issues like tendonitis, sprains, or even fractures.
Over time, your body becomes more robust, allowing you to take on more challenging routines with less risk of injury. Weight training ensures progressive overload happens in a controlled, gradual way, helping your body build resilience without pushing its limits too quickly.
3. Learning Correct Body Mechanics
If you've read my article on the Lower Extremity Screening Test, you'll see common improper body mechanics used by gymnasts. I've included pictures there showing typical landing positions and what's optimal versus what is not, which may lead to injury.
Now, the body is quite resilient and certainly can handle different positions without immediate consequences. However, over time, breakdown can easily occur if alignment isn't optimal. A quick example is the position of the lower back during landings:
Landing with an arch is pretty common. But doing this over and over can actually lead to stress fractures in the lower back. The correct way to land is with a neutral spine.
This correct landing position is the same one needed for squats and deadlifts. While it may look simple, it takes a lot of coordination to know how much to hinge at your hips versus your knees while also keeping your spine neutral. On top of that, the strength needed to maintain that position when you're coming down from 10 feet in the air landing a dismount is something that can't be attained just by doing bodyweight squats. Practicing loading the movement with weight ensures your body can maintain proper form and translate it back to practice.
4. Performance Enhancement: Get Stronger and More Powerful
Who doesn't want to improve their gymnastics performance? Everyone is chasing perfection, and weight training may be the thing that gives you a competitive edge. Stronger muscles mean you can generate more power during explosive movements like vaults and tumbling passes. Increased strength also improves your ability to control static positions like handstands, making your movements cleaner.
Progressively building strength through weight training directly translates into greater speed, balance, and control during your routines. Whether it's maintaining form while landing an aerial, adding a stronger block from your shoulders to improve your vault (and save your ankles on the landing), weight training gives your body the foundation it needs to perform at a higher level.
Tailored Strength & Conditioning for Gymnasts
While weight training offers incredible benefits, it's important that your program is tailored to your specific needs as a gymnast. You want to strengthen muscles and movement patterns that will directly improve your performance, while also addressing areas of imbalance or weakness that might increase your risk of injury.
With 16 years of experience as a gymnast, combined with my expertise as a bodybuilder, powerlifter, and Doctor of Physical Therapy, I specialize in helping gymnasts and fitness athletes move better, overcome injuries, and prevent future ones so they can achieve their best. My goal is to help you reach your full potential without the pain and setbacks that often accompany this demanding sport.
Ready to get stronger and stay pain-free?
If you're a gymnast who wants to build strength, prevent injuries, and take your performance to the next level, let's work together! I provide rehab and preventative services specifically designed for gymnasts.
Check out my story here and learn more about my services for gymnasts. When you're ready, contact me and let's chat!
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