No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train. And it doesn't have to take hours at the gym to see results. We’ll teach you the basics of strength training in the comfort of your own home. It’ll take only nine minutes of exertion to complete a full-body strength-building workout. Grab a towel and get ready to feel strong.
A consensus is building among experts that both strength training and cardio are important for longevity.
Even if you’re not trying to get swole, these movements will help you with everyday movements.
For somebody who is new at strength training, the first few months hold a significant amount of opportunity to see radical changes in the body, including increased lean mass, reduced bodyfat, increased strength, and improved cardiovascular conditioning. However, it is critical that these first few months, where the body reacts rapidly to change, are handled correctly, because once this opportunity is gone, it is gone for good.
Not sure how resistance training and weight training work and which might be best for you? Both have their plus and minus points and a lot will depend on what you’re hoping to get from your training. This guide discusses some of the key differences between resistance training and weight training and where they can fit into your fitness regime.
Here's what we know about creatine, whey protein, BCAA powder, and more.
A legend has died, Jack LaLanne at the age of 96. He was a health and fitness guru who practiced what he preached. In 1936 at the age of 21, he opened the nation's first fitness gym in Oakland, California.
Short, intense workouts seem like a good idea on paper. If you’re not already working out, it’s probably because you feel like you don’t have time to get to the gym. But does anyone do these short workouts? Sure, I have nine minutes and some floor space, but do I want to get my work clothes sweaty? And if I’m going to the trouble of changing, why wouldn’t I just head out the door for a run, or turn on Sworkit or Nike Training Club and get something a little closer to a full workout?
Strength training isn’t about body-building or bulging muscles. Strength training focuses on building functional strength, which means strengthening your muscles, connective tissues and bones to handle a variety of moves, whether it’s lifting, pushing or pulling and training your central nervous system to recruit muscles effectively.
Functional strength training is a proven way to slow down the effects of age-related muscle atrophy and decrease your risk for injury.
The largest study to compare the mortality outcomes of different types of exercise found people who did strength-based exercise had a 23 percent reduction in risk of premature death by any means, and a 31 percent reduction in cancer-related death.
More clubs are pushing strength training as a vital part of health and wellness for all members.
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
Weightlifting has been controversial in the fitness industry, in medicine, and in social discourse. New scientific research on the health benefits of weightlifting however, is beginning to debunk the many myths that have undermined the positive aspects of training with weights.
Our muscles allow us to go about our days with ease, but we rarely think about how we’re treating them—and we should, especially as we age.
As anyone who has ever stepped into a weight room knows, women own the room as much as men do. And they have good reason to love lifting. Studies have shown that lifting weights builds strength, improves overall functionality, and helps maintain muscle mass as you age.
Yet internet trolls and random critics IRL won't stop telling fit chicks that strength training is unfeminine, and that it will make their bodies look manly or too bulky.
The truth is, nearly everyone, regardless of age or gender, will benefit from strength training. Working your muscles will help you shed excess fat, maintain healthy bone mass and prevent age-related muscle loss, the latter of which can start as early as your 30s if you do not actively counteract it.
For the majority of older persons, “exercise” often consists jogging, walking, using an elliptical or a stair- climber, or pursuing other activities that help to elevate your heart rate and make you sweat.
However, strength training may actually have an equally if not more important role than aerobic exercise as we age.
Strength training is a remarkably effective way to counteract stiffness.
If you’re focused on strength training, the thought of adding cardio to your workout routine might make you a little uneasy, and look, I don’t blame you. As someone who prefers spending my workouts in front of the bench press in my garage, I’m not always interested in cardio either. Not to mention, there are studies out there that show cardio is the best way to reduce body mass, which, let’s be honest, isn’t exactly what we all want to hear when we are hitting the weight rack...but that doesn’t mean we should dismiss it completely.
Don’t just stretch—strengthen.
We often get bombarded with the message “regular physical activity is the key to good health and well-being”. To most of us, when we hear “physical activity”, we typically think of aerobic exercise such as walking, jogging, and cycling.
But recent evidence suggests muscle-strengthening exercise is very beneficial to our health. In our study, published today, we argue muscle-strengthening exercise deserves to be considered just as important as aerobic exercise.
And the good news is strength training can be done by anyone, anywhere — and you don’t need fancy equipment.
Building muscle reduces the risk of cancer and stroke, boosts brainpower, burns through calories and more – it might even be better for you than cardio.
Most of us probably know exercising is associated with a smaller risk of premature death, but a new study has found that doesn’t have to happen in a CrossFit box, a ninja warrior studio, or even a gym.
These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.
If you think strength training is only for bodybuilders and athletes, it’s time to challenge your assumptions. Strength training offers a bevy of unique benefits, whether you’re swinging kettlebells, lifting heavy barbells or cranking out bodyweight moves in your living room.
As a personal trainer and fitness instructor, I've heard almost every reason under the sun for why people "can't" be active, let alone do something specific like lifting weights for the recommended 20 to 30 minutes twice a week. However, outside of an actual health condition and a doctor's note saying that strength training isn't recommended, lifting weights is so beneficial to the majority of people that all excuses are busted pretty quickly.
No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train. And it doesn't have to take hours at the gym to see results. We’ll teach you the basics of strength training in the comfort of your own home.
You don’t need a university degree to realise that sprinters can benefit from doing strength training. But you might not have expected that runners who do 3 and 5 km can also improve their times by doing strength training.
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Clients come to me for results. They don’t care what blogs I read or what certifications I have. But I felt compelled to share my Top 10 Strength Training Blogs...
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