In the 1960s and 1970s, America’s love affair with lifting weights fades almost overnight. The once-admired V-shaped body, a symbol of health and vitality, gave way to a jogging craze that reshaped fitness culture. Decades later, the result is clear: America has become a nation struggling with obesity. But that can change — one person at a time.
How Jogging Took Over
In the early 1960s, Arthur Lydiard of New Zealand popularized what he called “jogging.” University of Oregon track coach Bill Bowerman was intrigued, traveled to New Zealand to meet Lydiard, and later wrote Jogging (1966), a book that became a bestseller. Soon, running shoes replaced barbells in gyms across the country. Doctors joined in, recommending jogging as an easy entry point for patients who wanted exercise without complex instruction. The era of the jogger had arrived.
Why I Prefer the Barbell
I’ve always favored barbell training over jogging, and here’s why — it all comes down to something we learned about in eighth-grade biology: mitochondria. These tiny “blast furnaces” inside our muscle cells produce energy in the form of ATP (adenosine triphosphate), the spark that fuels every muscle movement in your body.
The more mitochondria you have, the more efficiently your body burns fuel — even when you’re not working out.
The Hidden Cost of Aging
After age 25, the body naturally loses about 1% of its muscle mass each year — primarily Type II, or fast-twitch, muscle fibers. These muscles are loaded with mitochondria and
play a major role in maintaining a healthy metabolism.
When we lose them, our metabolism slows, making it easier to gain weight even if our habits haven’t changed. Instead of addressing the muscle loss, we’ve been told to just jog more and diet harder — chasing the illusion that we’re “unicorns” who can out-run time.
The truth is, this approach rarely works for long.
The Weightlifting Advantage
There’s a better way: rebuild your lost Type II muscle. Every new pound of muscle burns about 50 extra calories per day, even at rest. That means gaining 10 to 15 pounds of muscle can help you burn 500 to 750 more calories daily — without setting foot on a treadmill.
Weight training also continues to burn calories long after your workout ends as your body repairs and strengthens the muscle tissue. Unlike jogging, this creates lasting metabolic change.
How to Get Started
If you’re over 40, start with three one-hour sessions per week for about three weeks to learn proper form. After that, two one-hour sessions weekly are all you need. Work with a qualified barbell coach who can guide you through four fundamental lifts:
- Bench press
- Overhead press
- Deadlift
- Squat
These full-body movements will reshape your body and restore your strength. Train hard, eat a wholesome meal afterward, and enjoy the rest of your day.
Where Jogging Fits In
Aerobics still have their place — just not as the foundation of your excercise routine. If running for an hour isn’t your thing, try High Intensity Interval Training (HIIT): sprint for 15 to 30 seconds, rest for 90 seconds, and repeat five to seven times. It’s quick, effective, and easier on your schedule.
Keep in mind that excessive endurance training can actually break down muscle, bone, and joint tissue once your body’s stored carbohydrates are used up. Combined with age-related muscle loss, too much jogging can accelerate weight gain and wear on your joints.
Contact Bob Baker at Three 5’s Barbell
Strength Training, 419-277-6581
[email protected]
