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Strength Training

Muscles are fundamental for overall health as we age, not only for increased strength but also for disease prevention and health promotion. It’s ideal to maintain strength throughout our lives, but no matter if you’re starting over or starting later in life, know that there is always the potential to build strength.  Studies have found that adults in their twenties on up through their nineties saw the same relative gains by engaging in a strength training program. The beneficial effects of strength training on the physical body can be seen in as little as 10 weeks!

Strength Training Benefits

The benefits of strength training are abundant and include the following:

  • Lower blood pressure and body fat
  • Faster recovery and injury prevention
  • Improved cognitive functioning
  • Improved range of motion
  • Improved confidence

Strength Training Programs

If you are new to strength training, the first thing you will want to do is build a base. Start with lower reps and focus of form. Form is imperative, especially when you are lifting weights because it is all about neural feedback. You want to be in the correct position for your movements so you create the correct neural muscular connection. Use free weights if you can as they are going to provide a better stimulus than machines. Free weights require balance and finer movements where machines are rigid and direct force through a single guided direction.

Once you have a solid base, there are two types of strength training programs we recommend:

Resistance Training– This type of strength training focuses on muscles contracting against an external resistance. Continued practice will lead to increases in muscle strength, tone, mass, and endurance

Powerlifting– powerlifting involves lifting as much weight as you possibly can with only one single rep. It consists of three main exercises: the squat, the deadlift, and the bench press. Lifting large amounts of weight like this causes micro tears, which will heal over with new tissue and muscle that make you stronger with more muscle mass.

Maximize Athletic Performance with the Hip Thrust

Hunter Bennett The hip thrust has become an increasingly popular training exercise with athletes and gym junkies alike. First popularised by researcher Brett Contreras (affectionally known as ‘The Glute Guy’), this unique exercise has been suggested to maximize both athletic performances and offer an exceptional method of stimulating gluteal hypertrophy. But is this really

Weight Training Techniques: The Benefits of Unilateral Training

Alyssa Bialowas Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally. Unilateral training results in the following benefits – Helps to avoid overtraining or overusing the dominant side Helps to isolate and correct muscle

The Best Glute Exercises: How to fire your glutes!

Alyssa Bialowas About Your Glutes – The gluteus maximus is located in the buttocks and is connected to the coccyx/tailbone. This muscle is responsible for the movement of the hip and thigh, and also serves crucial body mechanics in sport and physical activity.   The glutes have three mains functions – Force production – Running,

3 Benefits of CrossFit

Alyssa Biawolas CrossFit remains to be one of the most popular and most controversial fitness trends. Due to the competitive nature and intense feelings of belonging to a community, CrossFit is recognized as one of the fastest growing modes of high-intensity training. It can also be considered an option for high-intensity interval training (HIIT),

The 7 Myths of Weightlifting

Evan Stevens There are common utterances when the conversation shifts to weightlifting and why people don’t do it. More so than any other form of exercise, lifting has a near infuriating amount of misinformation and myths surrounding it that steers people away. Yet it remains that lifting is one of the best ways to

Injured? Increase Your Muscle Mass with Blood Flow Restriction Training

Dayton Kelly It is not unusual in many gyms to see athletes, particularly weight lifters, with bands or wraps tied around their limbs whilst exercising. While it may appear strange, these athletes are intending to limit blood supply to their working muscle to spur muscle growth in a practice called “blood flow restrictive training”.

Strength Training in Older Women Wards Off Aging

Evan Stevens At Forever Fit Science we have long discussed the importance of adding strength training to your exercise routine. Resistance training has consistently proven to be integral to all facets of health, from brain function and support in diseases like Parkinson’s to arthritis and bone and joint health. A new study released in late

Gain Strength, Power & Force for Maximal Performance | Forever Fit Science

Stability is simply controlled strength, power, and force. The more stability you have, the more efficient you can move. Here are few exercises for stability, balance, and strength focusing on hip flexion and toe dorsiflexion for maximal performance. 1. Single Leg Turnover (Hip flexion/ Toe Dorsiflexion) 2. Stability Hamstring Curl 3. Pistol Squat 4. Unilateral

Strength Training Program for Endurance Runners

Evan Stevens Endurance athletes have a tendency to ditch the weights for added miles. Sure, added miles means more endurance; the longer your race, the more time on your feet you will want to log. Yet strength training is an integral part of any distance program. It is something that I’ve seen a lot of

Vibration & Elastic Band Exercises On Shoulder Strength

A Review by Alyssa Bialowas The shoulder is a tricky joint as it must provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. The shoulder region is vulnerable to structural changes, and it can often be injured in training or athletic competition as it is mobile in such

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