Coleby Clawson, PT, DPT, CSCS, is an assistant professor in the Doctor of Physical Therapy program at Rocky Mountain University of Health Professions (RMUoHP). Aside from his faculty position, Clawson directs the university’s pro-bono physical therapy clinic, the Community Rehabilitation Clinic, where he also treats patients. His passion for strength and conditioning didn’t start with physical therapy school. As a lifelong athlete, Clawson shares his passion and knowledge for muscular development through the lifespan.
A Unique Perspective on Muscular Development
Clawson has a unique perspective on muscular development from being an athlete since his early youth to now as a physical therapist who helps patients develop muscle. “Building muscle is one of the most important things we can do as humans to stay healthy,” says Clawson.
Clawson grew up playing sports. His love of sports, especially football, led him to a collegiate football career at Brigham Young University. He spent many hours in the weight room learning from the strength and conditioning coaches. While in school, Clawson debated between choosing a career in medicine or in strength and conditioning. When he found physical therapy, for him it was the perfect blend of working in the medical field and doing what he loved, to “help people exercise and develop their bodies and their muscles.”
Muscular Development for All Ranges
“There’s a lot of different ways to develop muscular systems,” Clawson explains. For some people, they might want to focus on becoming stronger and faster. For older adults, they might want to focus on functioning better and so they can get out of a chair or move without struggling. “People will have different goals for the reasons they want to develop muscle.”
If you’re starting at ground zero or if you want to focus on maintaining a healthy lifestyle, Coleby says there are many resources for building muscle, from how-to videos or social media channels. But “first you have to put yourself in the right environment…Showing up and doing what you know is a good place to start. There are a lot of ways to develop muscle, so start somewhere and you’ll learn more along the way.”
And if you don’t want to go to the gym, Coleby says home workouts can get the job done, even with just some basic weights.
Muscular Development For Kids
Resistance training at a young age “teaches kids good habits they can use later on in life, says Clawson. “Research shows that it helps them develop positive habits through their lifespan.”
It’s also physically beneficial. “Being physically active keeps blood sugar down; they move better, they become more flexible,” says Clawson. With younger kids, it’s important to focus on basic movement patterns so they can protect themselves and be safe. Then as they start to develop good movement patterns, they can start to add weight.
Children who develop muscle and participate in movement and resistance training are also more resilient to injury. Those children who move well and who have body tissues loaded before going out on the field — “their bodies have been prepped to do those physical activities,” explains Clawson
The Importance of Muscle Development through the Lifespan
Our bodies adapt or respond to whatever stress we give them so if our bodies aren’t using muscle, then we’re going to lose it. “That’s why it’s crucial to develop these habits throughout our lifetime,” says Clawson.
Everyone’s goals are different so depending on your goal, you’ll structure your muscle development plan differently. If you want to load your body, you lift heavy weights. If you want to develop muscles, you spend time under tension. If you want to build endurance, you add more reps or sets. While there are a lot of ways to accomplish specific goals, Clawson recommends spending three or more days of resistance training to achieve specific goals. And doing two days or two sessions a week will help maintain gains made.
Clawson says it’s just important to start. “Building muscle, especially through the lifespan is important. If you’re not doing anything right now, there are tons of health benefits you’re missing out on. You don’t need to stop doing what you’re already doing, but find some way to incorporate resistance training into your daily or weekly routine. You’ll feel better, perform better, and function better.” He adds, “It doesn’t matter if you’re a kid or middle age or an older adult. Resistance training is for everybody and the research shows us that it’s safe and beneficial for everyone. So if you’re not doing it yet, then get started somehow.”
Listen to the entire RMUpload episode here.
