Strength Training
Muscle mass is your protection against many of the effects of aging. Starting at age 30, bone mass decreases every decade along with decreased estrogen levels. The way to prevent this inevitable loss is through progressively loaded strength training, where weight is increased over time. The weight drives the adaptations that your body needs to make to get stronger and to build and maintain your bone mass. Additional benefits include protection from metabolic disorders, such as diabetes, increased muscular and connective tissue strength and increased confidence and even maintaining your ability to move "youthfully".
Bone mass can increase no matter what your age, and strength training can even build bone. Read more about the science behind it.
We feel passionately about helping people recover from the myths surrounding strength training so that you will reap the benefits of greater bone density, stronger connective tissue, a healthy, functional body, and an empowered outlook on life no matter what your age.
The Role of High-intensity and High-impact Exercises in Improving Bone Health
"An exercise protocol including high-intensity resistance exercises and high-impact training is shown to be most effective in improving bone density and other parameters of bone health. These exercises were found to be safe in older women, however, careful supervision is recommended."
Strength is a skill. Whether you are using kettlebells, barbells or other weight training exercises, we teach all movements in a systematic way. Each skill is broken down and we include mobility and accessory exercises to help improve certain movement patterns. We offer strength training in private sessions and small group classes:
Basic Strength
Improve strength in the basic human movements of pushing and pulling (in both the horizontal and vertical planes), squatting and hinging. Each exercise is broken down and we incorporate mobility and focused exercises to help achieve our movement goals. Whether you are a beginner or someone who is interested in proper technique in exercise, this class is for you! Basic strength is available online.
Tuesday 12:00 PM
Friday 12:00 PM
Intro to Kettlebells
Kettlebells are weights that look like a cannonball with a handle. The design allows for swinging with one or two hands. The center of gravity of a kettlebell is 6-8 inches outside of the grip, which is farther than a dumbell or a barbell. This forces your body to work to stabilize the weight as it's swung, lifted or pressed overhead, which can help improve power-endurance and replicate forces encountered in sports and daily life.
We teach hardstyle or "Russian" kettlebell technique. Influenced by Japanese martial arts and the concept of "kime" or "focus", your whole nervous system is engaged to produce efficient, powerful athletic movements. Some basic plyometrics will also be included.
You will work on double and single handed swings, cleans, goblet squats, military press and Turkish Get-Up. Online and in-person. 55 min.
Tuesdays 1:00 PM
Intermediate Kettlebells
You will work on the same skills as in the Intro and will add snatches and double handed swings, cleans, squats and military presses. In-person. 55 min.
Monday, Wednesday and Friday 9:00 AM
Barbell Club
An introduction to barbell technique for beginners focusing on these basic compound movements plus variations: deadlift, squat, bench press, military press. You will practice drills to learn muscle irradiation, which is how to contract all of the important muscles for strength and stability (grip, lats, abs, glutes) to create maximum stability and strength for all the lifts. An This very mindful practice focuses on pure strength and is a great way to measure progressive overload and effectively build bone, as seen in the LIFTMOR study.
An introduction to plyometrics is included, since research supports its positive impact on bone density.
Limited to 6 participants.
55 minutes.
Tuesdays and Thursdays at 8:00 AM or 9:00 AM
Don't see a time that works for you? Contact us to suggest a time!
Pay upfront at the start of the month.