With soooo many different types of workouts, ever wonder which is THE best for YOU?
As a coach with 20 years’ experience, there are 2 common reasons people aren’t successful when it comes to exercising:
#1. Knowing what the heck to do (especially to get specific results)
#2. Sticking with it / staying consistent / being accountable
Today, I want dive into the #1 barrier – knowing what to do – because not all exercise programs / types of workouts are created equal.
Why is it SOO hard to figure out what to do to get results?!
Because of that highly addictive, highly accessible thing called the Internet.
You wanna lose weight, feel better and get more ‘toned’ so you start scrolling.
From there, it’s mostly downhill:
You have social media “influencers” posting the most absurd exercises that do NOT work!
Even worse, the content being pushed does NOT even come from professionals with formal education, certification or training.
Social media has successfully led you down a rabbit hole of false claims, giving you a false sense of reality and hope when it comes to what is truly required to create actual changes and long-term results!
This helps you none.
Here are Results Fitness, there’s an intentional method to our exercise madness!
When it comes to designing workouts that are equally as beginner friendly as they are effective for the most amazing, life changing results, we are your go-to experts!
Every workout you do with us is 100% personalized to you: your goals, fitness level and individual needs!
This includes your preferred level of challenge and / or modifications to account for current/past injuries, cranky knees, backs, and shoulders.
So…..next to getting a personalized workout program, what is the best type of workout?
What type of exercise is most effective for optimizing your health and maximizing results?
The answer is simple: Strength Training (aka lifting weights aka resistance training).
WHY STRENGTH TRAINING = THE BEST RESULTS!
Strength training is arguably one of the best things you can do for yourself, regardless of your goal, age or fitness level.
It literally gives you the biggest return on your health as you will see below!
I’m talking scientifically proven to be the absolute best and most effective for:
Better health = who doesn’t want this?!
Improved mobility & flexibility = move better, less aches and pains!
Reduced risk for chronic disease = live longer!
Increased strength + muscle mass = makes everyday life easier!
Lowered body fat = leaner, ‘toned’ physique
Decreased visceral fat = healthier, functioning organs!
Delayed aging process = fountain of youth!
Resilient bones = less fractures, ability to recover better from falls
If you’re looking for that magic something, strength training is the ‘IT’ factor!!
And, precisely why here at Results Fitness, Small Group Personal Training is our core focus!
Small Group Personal Training = strength-based workouts = the best results EVER!
Regardless of your age or fitness level, strength training allows you to train for the life you want to live outside the gym because the exercises performed when working out mimic what you do outside the gym:
Examples:
Sitting down
Standing up
Bending over to put on / tie shoes
Going for a walk, hike, run, bike ride
Carrying groceries, laundry baskets, kids and grandkids
Pushing strollers, grocery carts, vacuums, and lawn mowers
Reaching for something and not throwing out your back
Raking leaves, shoveling snow, gardening
Lugging that suitcase through the airport
Picking up the carry-on to store in the overhead compartment
Going on your dream vacation and enjoying everything without limitations!
Pluuuuuus….. THE MOST IMPORTANT THING …..
Small Group Personal Training delivers all the benefits of having your very own, personal trainer while still enjoying the social aspect of exercising with other people for added support, motivation and FUN!
No more wasting time trying to figure out what exercises to do or feeling nervous you’ll get hurt.
No more going to the gym or avoiding it all together because it’s intimidating and you feel lost and alone.
At Results Fitness, it’s personal! It is 100% all about YOU!
When you walk through our doors, we know you by name, are excited to see you and have your workout station set up for you!
All of your workouts are scaled to your individual needs and fitness level – and your coaches do all the thinking for ya so you can focus on what you’re doing with ease and confidence knowing it’s effective and safe!
As your get stronger and continue to progress, your coaches adapt the workouts so you never plateau!
Your progress is tracked by your coach so we can celebrate your wins and keep you challenged!
All’s ya gotta do is show up and enjoy the best possible life now and forever!
And….. have lots of FUN!!
We are big advocates of infusing fun every step of the way so exercising becomes something you enjoy!
HOW STRENGTH TRAINING WORKOUTS ‘WORK’
In a Small Group Training session, the exercise selection, individualized coaching and programming are all geared towards “true strength training”.
(true) Strength Training programs are designed to progress you over time.
This means you are repeating the same programs and exercises anywhere from 8-12 weeks.
Yes, doing the same thing over and over is how you progress: you get more efficient at the movement patterns, increase strength, and see results!
If you constantly look for / want to be doing different things, it may feel fun but won’t help you improve much or see results. Your body isn’t able to adapt to trying something new every day, week, or month.
I wish it worked that way, but change takes repetition, consistency, and time!
At Results Fitness, we program Small Group Personal Training workouts in 8-week blocks with varying rep schemes and movement modifications that are personalized to your fitness level, modification needs and preferred level of intensity, so you always get the most effective workout for YOU!
As you progress and get stronger, the program evolves so you never plateau!
You have the time, space and access to all the fitness toys needed to stay appropriately and safely challenged!
Over those 2 months, we as your coaches monitor your progress and continually push you to increase weight and/or reps.
This is known as Progressive Overload and is how you build muscle and improve overall strength – heck yeah!
When you strength train, the movements are more skillful, and weights are heavier compared to a cardio/bootcamp type workouts thus the need for more individualized coaching!
Working 1:1 with a Results Fitness coach in these sessions means you learn proper form/body mechanics, which reduces risk for injury and produces amazing results!!
When you strength train, you will not be doing the same movements excessively with high reps so that you limit overuse of your muscles, tendons and ligaments.
The goal behind strength training is to your joints, muscles, tendons, and ligaments in tip top shape so you can continue exercising and making progress towards your goals!
This includes improving your range of motion, balance and coordination.
- Example: lifting weights is super cool but without balance, you won’t be able to pick up and hold weights without falling over. Same rule applies at home if you are picking up kids/grandkids!
- Example: if you cannot squat down through a full range of motion, you will hunch over, pull with your back… and ouchy, get hurt!
Small Group Personal Training sessions are intentionally structured for lifting heavier weights because you’re working 1:1 with a coach, have ample rest breaks (lifting heavy weights should leave you winded) and are continually increasing weights or reps over 8 weeks.
When you lift heavy weights, the goal is NOT speed, pace or quick rest breaks.
It is NOT safe to lift heavy weights and go as fast as you can for the sake of feeling ‘tired’ and sweaty.
This will most likely lead to a breakdown of form and potentially hurting yourself that’s the last thing you want from training – the goal is to help you reduce the risk of injury!
Tired + sweaty just = tired + sweaty, not an effective workout.
You can get sweaty sitting in 90* heat….does that mean you got a good workout?!
Maintaining an elevated heart rate = cardio and exactly what our HIIT Classes are for!
When you lift weights, your body/muscles need more time to recover so that you can maintain using that (heavy) weight throughout each set.
How do you know if you’re lifting ‘heavy’ enough?
Heavy = relative to your fitness level but the best gauge is the last 2-3 reps.
Those should feel challenging yet doable without sacrificing form.
With the proper stimulus (weight/resistance), your body is forced to respond and adapt to the new changes /challenges and demands = more fat loss, more lean muscle!
So, in a nutshell, we do what we do here at Results Fitness because strength training is what’s best for YOU!
If you’re serious about making changes and looking to reap the most benefit, best value and life-changing results, my #1 most *ideal* workout routine and recommendation for you is at least 3 Small Group Personal Training sessions / week!
This is what most Results Fitness Warriors do and exactly what drives the absolute, best results!
As your trusted coach, I am here to point you in the right direction knowing that up until now, some gym, coach, program, etc. steered you in a very WRONG direction hence, what led YOU to RF!
Either way, just know that Strength Training is KING in the fitness world!
And because you can work with your favorite (RF) coaches, is a highly safe, highly effective option for all age and fitness levels because you will always know what to do, do it properly and enjoy the best workout for you!
