Strength training is powerful. It builds muscle, boosts metabolism, improves bone density, and teaches discipline, among many other things. And even the most dedicated lifters can benefit from stepping outside the weight room once in a while. Today, we’ll cover how cross-training can complement strength training by adding a variety of other benefits to your health and overall fitness. You may have also heard the term “hybrid training” on social media, which means the same thing.
Cross-training means incorporating different types of physical activity in addition to strength training into your weekly routine. It isn’t just for endurance athletes. For athletes and casual lifters alike, it can be a great addition for performance, injury prevention, and long-term well-being.
Boost Cardiovascular Health with Running or Biking
Let’s be real: most strength athletes don’t love cardio. But incorporating moderate-intensity activities like running, biking, or even rowing once or twice a week can improve your heart health, increase endurance during longer training sessions, and help with recovery by increasing blood flow to sore muscles. For example, a 30 minute bike ride on your active recovery day will help flush out soreness and keep you moving without loading your joints.
Building Functional Fitness with Hiking
Hiking might seem like a leisure activity, but it’s a fantastic cross-training method. And, we live in Maine, so take advantage of the beautiful scenery as the weather warms up! Climbing hills and navigating trails builds leg strength, balance, and ankle stability, which is especially helpful for lifters working on unilateral strength or stability under load. Your quads, lungs, and mental clarity will thank you later.
Improving Mobility and Recovery with Yoga or Mobility Work
Regular mobility work, yoga, or pilates can improve your range of motion, prevent injury, and support better movement patterns under the bar. For example, a 15 minute morning yoga flow or evening mobility routine can improve your squat depth and help your hips stay happy. This is especially true for those of you who work office jobs and sit for much of the day.
Sharpening Mental Grit with Martial Arts or Sports
Cross-training can also support the mental aspect of your strength training. Activities like Muay Thai, rock climbing, or other recreational sports challenge your body in new ways and force you to stay focused and agile. We have a few skiers and snowboarders at Iron Legion Scarborough that find ways to support the physicality of both lifting and snow sports by cross-training. Additionally, martial arts can build coordination, explosive power, and discipline. Plus, it’s a fun way to get out of your head and into your body.
Why It Matters
Cross-training doesn’t mean abandoning the barbell—it means supporting your strength training with other activities. By training your heart, mind, and body in different ways, you’re building a stronger foundation for lifting and for life. The benefits of cross-training include:
- Improved aerobic capacity
- Greater muscle balance
- Reduced risk of overuse injuries
- Enhanced mental health
- Increased longevity in training
…and many more!
