Does strength training lead to arm pump?

This article was originally seen in the June edition of Motocross Action Magazine.

By: Alex Martin

It is a common thought in the motocross/offroad community that lifting weights will cause arm pump.  I will admit I had fallen prey to this way of thinking early on in my career.  I first incorporated strength training into my routine when I started training with Gareth Swanepoel in 2016 while racing for the Star Racing Yamaha team.  As I’ve gotten older and educated myself via trainers, books, and an ISSA (International Sports Science Association) strength and conditioning course I took while racing for the JGR/Yoshimura/Suzuki team. I’ve realized that we can’t blame lifting weights alone for causing arm pump.  This is where I will stress that knowledge is power.  Once I started to understand basic human anatomy and exercise physiology, I gained valuable insight into why strength training should be a part of every athlete's program.

I promise I can squat more than 90lbs!

The many benefits of a proper strength and conditioning program are well documented.  When implemented properly, you can see positive changes in the following:

• Strength

• Power

• Durability

• Fast-twitch muscle fibers

• Lean body mass

• Retention of muscle mass in aging athletes

• Motor units and motor nerves

• Joint health

• Hormone balance

As you can see, there are plenty of reasons to get in the gym and lift something heavy, but like anything, there are many nuances and details to consider. Here are some key components to remember when incorporating strength training into your regiment:

Rep Counts- One of the top questions I receive from my athletes is, “How many reps should I be doing?” Studies and experience have confirmed that basic, foundational movements in the lower rep range (3-10 reps) are the most effective at activating the most neural muscle units to increase strength naturally and help you become a stronger, faster, well-rounded athlete. Exercises such as squats, deadlifts, bench presses, overhead presses, and the use of barbells, dumbbells, and kettlebells are the ticket to a well-balanced strength program. Lifting heavier in the 3-5 rep range is where the real magic happens.  Please note you should have a solid foundation and good form with these exercises before you start adding weight!

Keep it Simple-  The many options in the gym these days may feel overwhelming. Whether it's CrossFit, Olympic lifts, power lifts, plyometrics, mobility, bodyweight, kettlebells, functional training, or machines, just typing this out makes my head spin!  It’s crucial that you identify your sports requirements and goals, your current fitness level, and injuries that will limit your range of motion before embarking on your trip to the gym.  Each has its place, but for the motocross athlete specifically -  so long as you are healthy and not suffering from an injury, I’d suggest staying away from machines.  Machines should be reserved for the elderly, bodybuilders, or when rehabbing an injury.  Stick with exercises that require the activation of multiple muscle groups and stabilizer muscles. Trust me when I say there isn’t a secret strength exercise that magically solves your strength training needs. Even the classic bodyweight push-up exercise is a great way to ensure sound muscle and joint health. Start with your basic foundational movements (squats, deadlifts, presses, etc.), and then slowly increase the weight. 

Technique is Everything- I cannot stress enough how important it is to prioritize technique over reps and weight lifted. Never sacrifice form to get that extra rep!  Our sport is dangerous enough, let alone trying to squeak out a PB (personal best)  in the deadlift on a Tuesday after you just completed two 30-minute motos at your local stomping grounds!

Patience is Key- Keep longevity in mind here. We all want easy, fast solutions, but those rarely work long-term. If you go to the gym and lift weights one time and then ride the next day, you will probably be very sore, ride tight, and have a case of arm pump. Just because you suffer from arm pump one time after lifting weights does not mean you should never lift weights again. I’ve learned through experience that timing is everything. Lifting after riding or on a day you are not riding is a great way to reap the most benefits.

Part of the success lies in having faith in the process and sticking with the program. The advantages of a proper weight training program far outweigh any setbacks you may encounter starting off. Strength training only becomes more important as you age and can be the key component to injury prevention and longevity in any sport you do. I believe that incorporating weight training into my program extended my career and allowed me to become a more resilient and all-around better athlete, and I believe it can do the same for you!

Thanks for reading!