Weight Lifting Myths in Gymnastics

Hi! Dr. Ezara Greene here and I am a physical therapist who specializes in training gymnasts. I get a lot of questions about where to start with gymnasts lifting weights.

I always say to first, learn the basics of lifting movement patterns.

For the lower body, it's squatting, hinging, single leg, split pelvis, and accessory work (generally).

Next, learn the proper technique for these moves either from a strength coach or by taking courses.

Here's another myth I hear: Lifting weights causes injuries in gymnasts. Now let me be clear, if you lift weights with poor technique, poor coaching, and poor programming, then yes there is an elevated risk of injury. The reality is, if properly done, weight training is one of the best ways to reduce injury risk and increase strength/power in gymnasts.

Strength training helps increase capacity against force....and how much force goes through the body with tumbling/gymnastics skills? It can be 2.5-25x your body weight (depending on the skill executed)! The main contributor to injuries is when the force is greater than your capacity/ability to handle that force. How do you increase your capacity to handle a force?

By improving your muscles' strength/power, and this is done most traditionally through weight training. What are your questions and thoughts?

Video Source: Perfect 10.0 Physical Therapy, PLC

Video Source: Perfect 10.0 Physical Therapy, PLC