Ever wonder why we do what we do here at Results Fitness?
…If you’re an RF Warrior, you might know the method to our exericse madness or, wanna learn more!
…If you’re new to RF, or exercise, this is a common curiosity because hey, you want to make sure what you’re doing will get you results!
…If you’re no stranger to exercise, this is (still) a common curiosity since you tried various workouts and they all claim to be “the best”!
All workouts are not created equal.
There are actual methods to our madness when it comes to why we design RF workouts the way we do and how this method garners the most amazing, life changing results!
So…..what is the best 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).
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—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 and why you will always hear me sing its praise!
Small Group Personal Training = strength-based workouts = the best results EVER!
Regardless of your fitness level or age, 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:
- Sitting down + standing up
- Bending over to put on shoes
- Going for a walk, hike, run, bike ride
- Carrying groceries, laundry baskets, kids a+ grandkids
- Pushing strollers, grocery carts, vacuums, and lawn mowers
- Reaching for something + 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 without limitations!
Most importantly, Small Group Personal Training delivers all the benefits of having your very own, personal trainer while still enjoying the social benefits of exercising with other people for added support, motivation and FUN! In a Small Group Training session, the exercise selection, individualized coaching and programming are all geared towards “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 and get results!
Repetition means you can become more efficient at the movement patterns, increase strength and volume, improve mobility, and enhance range of motion. All of the stuff needed to progress and see results!
If you constantly look for the next best workout and constantly jump from on workout to the next, though it feels fun, doing so doesn’t allow you to improve, make progress or see results- here’s why:
Your body isn’t able to adapt to trying to 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!
Why? 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!
Why 2-month blocks compared to 4 weeks like our HIIT classes?
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 an RF coach in these sessions means you learn proper form and 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 getting 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, kids, grandkids, or laundry baskets without falling over.
Example: if you cannot squat down through a full range of motion, you hunch over, pull with your back and get hurt… ouchy!
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 as an RF Warrior, my #1 most *ideal* workout routine and recommendation for you is at least 3 Small Group Personal Training sessions / week! (you can sprinkle in HIIT for extra workouts).
This is what most RF 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!