Get stronger, Build Muscle, and Lean Out

Strength Training

Resistance Training is the most crucial training type for driving strength, hypertrophy, and body composition change.


Your strength is your ability to move a load against gravity. There is relative strength, which is how strong someone is compared to their weight and absolute strength, which is simply how strong someone is regardless of body weight. Relative strength is generally about how someone moves their body weight in space and absolute strength is generally about how someone moves an external load. There is much more to this, but for our classes we are aiming to improve both relative and absolute strength!

Strength Training is something that many group classes lack. Why? Because it’s hard to teach, difficult to coordinate, and doesn’t draw as many people in. In my opinion, this is a bad excuse. In our classes we focus on strength training of all kinds to help drive the results you’ve been missing out on. 


Body Composition


First, it is a myth than you can turn fat into muscle. They are not interchangeable, however building muscle can help you burn fat! Weight loss and gain are simple in theory. You burn more calories than you consume and you will lose weight. You consume more calories than you burn and you will gain weight. Generally, this is true. However, if calorie burn from exercise were the only thing that mattered, people would make dramatic changes from only doing steady state cardio and this isn’t the case. This is because they don’t build muscle in the process and increase lean body mass (LBM). Increasing LBM is how you increase your Basal Metabolic Rate (BMR).  BMR is the amount of calories you burn at total rest. Over time, improving your BMR will have the largest effect on weight loss. For example, my BMR is 1900 calories, and most days I burn about 400-500 calories from exercise. Calories from exercise are only about ¼ the calories I burn from having a high BMR!

If you’d like to find out what your BMR is, our InBody Scanner at the gym will read it, along with some other very valuable information like body fat percentage and total muscle mass.

Executing Strength in Class

Percentages: Some of the exercises will be prescribed at percentage of a 1RM. For many newer clients who do not know a 1RM, we recommend doing the fitness track which will be more focused on movement quality and time under tension. This is incredibly valuable to you! Do NOT skip this stage of training!

Tempos: Some of the exercises will be prescribed with a tempo. The tempo will dictate the weight you will use. They are written as something like “30X1” which means 3s down (eccentric or lengthening of the muscle), 0s isometric hold, eXplode up (concentric or muscle contraction/shortening), 1s isometric hold.

Working Sets: if the program is prescribed as 5 reps x 3 sets @ 30X1, all 3 of these sets should be “working sets” meaning they are TOUGH! They don’t have to be maximal, but they cannot be warmup weight. Working sets are nice because it allows you to dictate the weight based on how you’re feeling that day. We all have good and bad days and this allows us to get the best workout we can for the day.

-Coach Andrew