Strength

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Frequently asked questions

How often should I strength train?
You can experience the benefits of strength training at just 2x/wk. By varying the exercises you do, and working each major muscle group (legs, glutes, back, abdomen, chest, shoulders, and arms) during a single workout will increase the strength and endurance of your muscles, increase bone density, reshape your body, and increase your resistance to injury. During each workout aim to repeat each exercise 8-15 times using a weight that will make you feel tired at the end of it.

I don’t have much time to workout, is warming up really that important?
Yes. Warming up helps increase blood flow to the heart, gradually adjusts your body’s overall temperature, and prepares the muscular and cardiovascular systems for upcoming (more intense) activity. When you begin a workout, your body’s muscles and tendons are considered “cold” and more susceptible to injury. The body can be warmed up many ways, but 5-10 minutes at a light, easy pace on one of our cardio machines is a great place to start. 

I’m trying to lose weight. Will I “bulk” up if I strength train?
It is very unlikely that you will gain weight or become bulky from strength training. Here's why: one pound equals one pound regardless of whether the pound is fat, muscle, or some other substance like butter or steel. Muscle is denser and therefore takes up a smaller amount of space per pound than fat. Some scientists estimate that the "space" that one pound of muscle occupies is about 22% less than one pound of fat! If you begin strength training and continue to eat the same number of calories, you may lose some weight because you're burning additional calories while exercising. The important thing about strength training is the change in body composition. You will gain muscle and most likely decrease body fat even if your body weight stays the same. In our experience, people might drop a size or two after they have been strength training for a couple of months because their body shape has changed for the better. If your goal in starting strength training is to gain weight, we recommend you also increase the number of calories you are consuming. Try adding an extra fruit, vegetable, low-fat dairy and/or whole grain serving to your daily diet.

I don’t know how to use the weight machines, should I wing it?
Why wing it when you can get a one hour orientation on how use the equipment for free! We want all of our clients to feel empowered to guide themselves through a workout, however, it’s important to know how to safely operate the equipment. Call us at (512) 478-4567 to schedule your free orientation.