Should singers lift weights?

Lifting weights can be helpful or hurtful to the voice; it all depends on how and when you do it.

How weight lifting can help? If done right:

• Physical stamina-- just like any other physical workout, it builds strength and endurance, increases blood flow and in general is good for physical health.
• Mental and emotional well-being-- it releases endorphins and lifts the spirits- makes you feel good, clears the head and increases positive attitude.
• Breath capacity-- it causes deeper breathing, increasing lung capacity and releasing toxins with the exhale. It also increased abdominal muscle tone, which is necessary to support the diaphragm as you breathe.
• Physical appearance-- it increases muscle tone and definition.

How can weight lifting hurt? If done incorrectly:

• It can over-strengthen small muscles in the vocal apparatus, causing a lack of flexibility in the larynx... NOT GOOD for singing!
• It can cause fatigue, compromising breath support and control.
• It can tighten the throat, neck and shoulders-- all of which must be free and flexible for singing and speaking.
• Tightening the glottis while holding the breath can actually damage the vocal aparatus!

I train with weights myself... both machine and free weights from 5 to 12 pounds, depending on the exercise and how fit I am at the time.

Here are some guidelines I find useful to protect the voice when lifting weights:

• Limit the amount of weight you lift! If you push yourself to the limit, you can't help but strain your voice
• DON'T HOLD YOUR BREATH!!... Holding your breath is what tightens the glottis and can lead to damage. Instead, exhale as you lift.
• Move your head a bit side-to-side while lifting so as to limit "freezing" the muscles of neck and shoulders.
• Stretch out your muscles before and especially after you lift
• Don't lift weights right before singing... give your throat, neck and shoulders time to relax. The site I mention below suggests you wait at least 12 hours after lifting before you sing.
• Find a personal trainer who trains SINGERS and knows how to protect them.

Here is a website where I found a great discussion on this subject:

http://choralnet.org/resources/viewResource.phtml?id=1826&lang=en&category=11

Final word... do be careful. If you strain any of the muscles in the throat, neck and/or shoulders, it WILL hurt your voice, I promise you. But I wouldn't worry about a little weight training, correctly applied. I have personally benefitted from it, and I have had many vocal students who are athletes that regularly lift weights. When they heed my advice not to use their upper body strength against their voices, they experience no adverse affects on their voices from wise weight training.

I invite your comments!