Strong is the New Black
Strength training is one of the keys to living well. It is so integral to overall health that we have made it the foundation of our business. Functional strength training is the focus of our Shared Personal Training sessions, our one-on-one integrated movement sessions (personal training) at the Studio, and our virtual HIIT classes.
Why is Strength Training so important?
We all battle the pull of gravity, the effects of faulty movement patterns, postural deviations, but sedentary lifestyles can really take a toll. Chronic pain, injury, and permanent distortions in our physical structure may be the outcome. Many of these conditions can be prevented or reversed by building muscular strength and endurance with good form and technique. Strength training is the foundation for life-long function and performance.
As shared recently in the NY Times, muscle loss usually starts in a person’s 30s and progresses with age. However, “we can absolutely fend off the negative effects” with regular strength training, Dr. Ciolino said. And it’s never too late to start. Research shows even septuagenarians with mobility issues can benefit from a regular strength-training program.
One is never to old or too young to start…the time is now!
What results can I achieve?
From improving appearance with better shape and tone, feeling stronger, improving body awareness and overall confidence; to improving posture, balance and physical stability, strength training improves performance and injury prevention. It increases longevity by improving range of motion, building stronger bones, and strengthening connective tissue. Muscle strength has been shown to prevent osteoporosis, a concer for post-menopausal women.
What is Strength Training?
There is bodyweight based training, like yoga and mat pilates, which has many benefits, but true strength training requires some form of external resistance. This is where free weight strength training comes in.
Dumbbells, kettlebells, barbells and cable machines allow for movement in any range of motion, unlike selectorized machines where the machine allows movement only in a fixed path. We also engage our core more effectively when lifting free weights, unlike when seated on a machine.
When starting your free weight strength training program, there are a few things to keep in mind:
Keep it simple. As per the Physical Activity Guidelines for Americans, start with a routine that works all muscle groups of the body and complete two non-consecutive days per week.
Use the correct amount of weight. Chose a weight that is light enough that you can complete 1-3 sets of 8-15 repetitions, but not so heavy that your form breaks down. Keep it challenging, but keep it safe.
Warm up before lifting. A short cardio warm up, five-15 minutes of walking, or jogging, and stretching major muscle groups is enough to warm up your muscles before you lift.
Use proper form. Hire a professional to help build safe and targeted program. Pay attention, move slowly, and don’t hold the breath. Exhaling during the hardest part of the movement helps keep the core engaged.
Take a least one day of rest in between strength training sessions to allow time to rest and recover.
How we can help
Our Studio is a great place to learn proper form and add consistent strength training to your exercise routine. Our Shared Personal Training programs and our one-on-one sessions (both in-person and virtually) are focused on functional fitness and always include all six primal movement patterns (squat, lunge, push, pull, bend and twist).
We will train you to be stronger in all aspects and more efficiently interact with your environment. In our Shared Personal Training sessions, a trainer will ensure you are using the correct weight and performing all exercises properly. SPT classes fill up fast, so head over to our schedule now and sign up. If a small group training is not for you, ask about our 1-on-1 personal training.