Strength Training for Athletes

Athletes often consider January off-season due to the cold weather. However, athletes need to utilize the off-season strength training for athletes to improve their physical endurance through participating in various types of strength training for athletes.

Sadly, not all athletes will work out with weights in fear of neglecting their sport or of bulking up muscle wise. They fail to comprehend the fact that strength training will help them avoid injury on top of making them perform faster in their sport.

Isn’t that what all athletes want?

Some Benefits of Strength Training for Athletes:

  • Strength Training for Athletes Benefit #1 – Increased Power: Athletic power is how hard athletes push against the bike pedals or pound on the track. Increased power leads to faster speeds! Strength training also ups endurance by the athletes learning how to apply their power with added efficiency. What athlete doesn’t want additional power when running an extra mile or up a hill?
  • Strength Training for Athletes Benefit #2 – Lower Stroke Count: Additional strength in the upper body allows the swimmer to pull through the water faster and with fewer strokes thanks to the extra power.
  • Strength Training for Athletes Benefit #3 – Higher Endurance: Helping the body to perform with greater efficiency will mean that athletes can travel farther, while place less strain on their muscles and lungs.
  • Strength Training for Athletes Benefit #4 – Fewer Aches and Pains: Participating in strength training allows the muscles to learn to withstand greater stress, which leads to fewer aches and pains while training.
  • Strength Training for Athletes Benefit #5 – Reduction in Injuries: Resistance training will reduce the risk and severity of injury through strengthening muscles, connective tissues and bones. Strength training can correct certain muscle imbalances caused from repetitive-motion exercises, which further reduces the risk of injury.

In addition, changing an athlete’s typical routine keeps workouts from becoming monotonous and this increases the enjoyment and excitement of the hours of strength training for athletes along with other types of training.

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10 Reasons Why You Need A Personal Trainer

Have you ever stopped to question why so many celebrities and professional athletes sign up for personal training personal trainer bend oregonservices? You may say “because they can afford it,” but go a little deeper than that. Yes, they can afford to pay for the best personal trainers in existence, but they are also incredibly busy people with many other things that they choose to spend their money on. Why do they choose to work with personal trainers rather than building their home gyms and working out alone when it fits their schedule?

It all comes down to results. Professional athletes, actresses and others who depend on their looks to make a living will pay for personal training because they know they will get superior results when they have access to a trainer.

Your reasons for working with a trainer may not be very different from a professional athlete or celebrity. Perhaps you want to maintain your youthful good looks so that you are more effective at your job. Maybe you want to look your best because that makes you feel your best, and you want to give the best version of you to your loved ones.

Whatever your motivations are, there are good reasons to work with a trainer rather than going it alone. You will enjoy 10 big benefits just by hiring a personal trainer to workout with you at least once a week.

Top 10 Reasons Why You Need A Personal Trainer

Why You Need A Personal Trainer Reason #1. You will get results faster when you work with a trainer. When you workout without a professional, you will naturally hit plateaus that stall your progress. You will get unmotivated and stop working out for periods of time. These things happen, but they are less damaging if you have a personal trainer on your side. The trainer knows how to push your body out of a plateau much faster than it would dig itself out of the ditch, and they know how to keep you motivated so that you don’t take steps back. They keep you moving forward at an accelerated pace.

Why You Need A Personal Trainer Reason #2. A personal trainer knows the difference between fat loss and weight loss. You don’t want to just see a drop on the scale. You want to your clothes to fall off. You want to lose inches; to lose stored body fat rather than water weight. To do this, you need a personal trainer to help you set realistic goals and tailor your routines to genuine fat loss.

Why You Need A Personal Trainer Reason #3. Trainers are pros when it comes to encouraging consistency. You cannot achieve your goals without consistent action over a long period of time. Your trainer is your number one resource when it comes to overcoming obstacles that would otherwise interfere with your ability to remain consistent.

Why You Need A Personal Trainer Reason #4. Your safety and overall wellbeing is always a primary concern for your trainer. While you may want to push it too far in order to get results faster, a good trainer will show you how to get results faster without risking injuries that come from overusing muscles or working out with poor form. Your trainer has your health and safety in mind at all times, so they can help you workout safely even if you have special needs, such as arthritis or back pain.

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Why You Need A Personal Trainer Reason #5. You don’t have to feel intimidated looking at the equipment in the gym because your trainer will show you how to use every machine correctly. This is important if you are new to your gym or to working out in general.

Why You Need A Personal Trainer Reason #6. Your personal training routine will be personalized to your unique needs and goals. Your trainer will ensure you don’t waste time on movements that aren’t effective for what you would like to achieve.

Why You Need A Personal Trainer Reason #7. As you improve your fitness level through personal training, you will notice enhanced performance in sports. Whether you love to ski or skateboard, you will become better in your sport due to your improved level of physical fitness.

Why You Need A Personal Trainer Reason #8. Personal trainers may introduce you to new aspects of fitness. For instance, most people ignore flexibility training when they workout alone. There are many benefits to training for flexibility and a deeper mind-body connection through yoga, Pilates and other exercise forms. A trainer can expose you to these deeper levels of physical fitness when you are ready.

Why You Need A Personal Trainer Reason #9. You always have someone waiting for you at a specific time when you invest in personal training. While you may want to sleep through the alarm when working out alone, you are less likely to do that if you have someone waiting for you, and you have already paid for their time. You don’t want to waste their time or your money, so you are more likely to get moving.

Why You Need A Personal Trainer Reason #10. Personal training is designed to fit into your lifestyle and schedule. You get to choose where, when and how you workout. Through the trainer selection process, you also get to determine whom you workout with. Whether they come to your home or you meet them at the gym, you will get the results you want because the program will be unique to your needs, desires, goals and preferences.

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Strength Training for Women Benefits and Facts

The advantages of strength training for women and anyone 40 years and older are far greater than the advantages Strength Training for Womenassociated with cardio for the same group of women. Keep reading to discover why this is true.

Researchers over the last ten years have made valid arguments on the advantages for weight training for women and people over forty years of age. However, only a low number of women actually take this information serious.

A high number of females who work out spend the majority of their time in the gym on cardio activities and only a small amount of time challenging their bodies with resistance or strength training. This type of training does not have to involve the women sharing the weight room with men and confusing machinery.

You need to explore the various options that are available to you today. There are fitness centers now that cater to only women. You still will need to locate the right fitness center that allows your body to develop correctly with the use of progressive resistance instead of the same tired workouts repeatedly.

Benefits of Strength Training for Women

Strength Training for Women Tip 1. You Will Shed Excess Fat

Wayne Wescott, PhD performed studies in connection with the South Shore YMCA, which is located in Quincy, Massachusetts. These studies show that an average woman loses 3.5 pounds of excess weight when she strength trains two to three times on a weekly basis for sixty days, while she adds almost 2 pounds of muscle mass.

You burn additional calories during the day as you increase lean muscle in your body since you also increase your body’s resting metabolism. You can burn 35 to 50 additional calories every day for every one pound of muscle gain. This adds up big time!

Strength Training for Women Tip 2. You Can Increase Strength Without Bulk

Researchers also discovered over the years that women do not gain muscle mass that way men do from strength training, as they have up to 30 times fewer hormones that are involved in muscle hypertrophy. However, you gain muscle definition and tone from strength training for women. This is a definite advantage.

Strength Training for Women Tip 3. You Will Lower Your Risk for Osteoporosis

Findings of research point to weight training enhancing bone modeling and increasing bone mineral density in the spine by a whopping 13 percent over a 6-month period. This, on top of consuming daily requirement of calcium, helps women fight off osteoporosis.

Strength Training for Women Tip 4. Your Athletic Performance Will Improve

Studies show that athletic performance improves with the participation in strength training. Elite athletes do not realize the same results only because they have attained such a high level of fitness already. Even golfers can increase the power of the drives on a significant level. Cyclists will find they can perform longer without feeling fatigue. Skiers reduce injuries and improve their technique. Strength training will improve your overall performance no matter which sport you participate in on top of reducing your risk of injury.

Strength Training for Women Tip 5. You Will Increase Your Overall Physical Strength

You will increase your independence at the same time you increase your strength. Daily tasks such as carrying groceries into the house, toting laundry and lifting the kids will be easier to do without fatiguing your body.

In addition, maximizing your body strength will help prevent injury during routine tasks and exercise. Studies prove that even moderate strength training will increase a female’s muscle strength up to 50 percent. The studies also prove that females can increase strength at a similar rate to that of men.

Strength Training for Women Tip 6. Reduce the Risk of Back Pain, Arthritis, and Injury

Strength training helps to develop strong muscles and connective tissues along with increasing the stability of your joints. This helps to prevent injury to the joints and other parts of the body.

A recent study performed over a 12-year period discovered that strengthening the muscles in the lower back alleviates or eliminates lower-back pain in 80 percent of the cases. Research also shows that strength training for women will relieve osteoarthritis pain along with strengthening the joints.

Strength Training for Women Tip 7. Lower Your Risk for Heart Disease

Strength training will improve cardio health in numerous ways including reducing blood pressure and bad (LDL) cholesterol along with increasing good (HDL) cholesterol according to the expert opinion of Dr. Barry A Franklin. He works at William Beaumont Hospital, which is in Royal Oak, Michigan. These benefits increase when you add cardio exercise to the weight training.

Strength Training for Women Tip 8. Reduces the Risk for Diabetes

Dr. Franklin also states that strength training could improve how your system processes sugar. This reduces your risk of contracting diabetes. Type-2 diabetes is on the increase today for both men and women. Studies show that strength training improves the body’s utilization of glucose by 23 percent over a period of 4 months.

Strength Training for Women Tip 9. You are Never too Old to Benefit

Women can build significant strength with weight training even when they are in their 70s and 80s. Research proves that improving strength can happen no matter what the age with this type of training.

Strength Training for Women Tip 10. Lift Your Mood and Prevent Depression

A study from Harvard discovered that only ten weeks of weight training diminishes the symptoms of clinical depression better than traditional counseling can. Females, who perform strength training typically state feeling more capable and confident because of the results they receive from this training and these are both important for combating depression.


Females who gradually and modestly build muscle mass change the composition of their body. These women will decrease fat content while they increase their lean body mass.

Fitness centers, that cater to only women, have become more plentiful over the years. Why has this occurred? Mainly because of the above information, but also time is an issue when trying to exercise.

Selecting the right fitness center for your needs should be a priority. The centers, which cater to only women, should offer you what your body needs. Be sure the center you select provides machines with adjustable resistance, free weights, and treadmills. There also needs to be expert personnel to help you learn the right exercise program.

If you’re in the Bend Oregon area, stop Xcel Fitness of send me an email, I’d be happy to talk to you more about this.

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Seven Tips for Performing an Effective and Safe Strength Training Program

A resistance or strength training program is effective by providing a strong, opposing force as with lifting strength training program dumbbells, pushing against an inanimate object or pulling with resistance bands. The workout participate strengthens his muscles by lifting increasingly heavier weights or by increasing the resistance gradually in his workout program.

Exercising in this manner strengthens bones, increases muscle mass, and tones the muscles. You also will maintain necessary body strength to perform daily duties such as climbing stairs, running for a bus, standing from sitting, or carrying bags of groceries into the house.

The present guidelines in the country for physical activity state that one should perform strengthening exercises for the back, hips, legs, chest, arms, abdomen and shoulders at least two times each week.

One set of eight to twelve reps of a specific movement a session is normally effective. However, certain stats point to the fact that it is more effective to perform two to three sets a session. The muscles require two days to recover after sessions of resistance or strength training.

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Remember the following seven tips to perform effective and safe resistance or strength training programs.

Strength Training Program Tips

Strength Training Program Tip #1. Warm up for five to ten minutes before exercising and cool down for the same length of time after exercising. Walking is an ideal warm-up activity and stretching is an effective way to cool down.

Strength Training Program Tip #2. Concentrate on form not the amount of weight. Correctly position your body to perform each exercise smoothly. Improper form causes slow gains and injuries to occur. Experts recommend starting a new training regimen using light or no weights. This enables you to focus on smooth, gradual lifts and descents as you isolate each group of muscles.

Strength Training Program Tip #3. Performing at the correct speed helps with maintaining control throughout the routine without compromising your strength gains. One example of this is lowering the weight while counting to three, holding it and then raising the weight to a starting position while counting to three.

Strength Training Program Tip #4. You need to breathe correctly during your exercise sessions. Exhale against resistance from pushing, pulling, or lifting. Inhale while releasing.

Strength Training Program Tip #5. Continue to challenge muscles through gradually increasing resistance or weight. Weight will differ for you according to which exercise you perform. Select the weight that causes the targeted muscles to tire during the last two reps while you maintain proper form. In the event you cannot perform two reps, select a weight that is lighter and easier to handle.

If the weight is too easy to work with then add about one to two pounds for your arms, or two to five pounds for your legs. You also can just add an additional set of reps in your workout. If you choose to add weight, you need to perform all the reps using proper form. Your targeted muscles should tire during the last two reps.

Strength Training Program Tip #6. Stay with your workout regimen. Target all of your body’s major muscle groups at least two to three time each week. You can break up your workouts into lower-body or upper-body ones, or you can select to perform only full-body workouts with your resistance or strength training. If you choose to break it up, then you need to perform the upper-body and lower-body workouts two to three times each per week.

Strength Training Program Tip #7. Let your muscles rest. Strength training programs cause the muscle tissue to develop tiny tears. While these tears are not dangerous, the muscles will not strengthen until the tears heal. Let your muscles rest for at least two days in between strength training sessions.

Hope these tips will help you develop your own personal strength training program.

Like to develop your mental strength as well? Then pick up your copy of “Mental Strength” today!

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My Journey with CrossFit and Wendler’s Strength Program

I’ve been a personal trainer and strength coach and have been working out for more than 20 years. I’ve always loved strengththe aspect of pushing myself, physically and mentally.

I’ve used my workouts (resistance training) to help me in rock climbing, mountaineering and even sales. I’ve also enjoyed the way I felt and the way appearance of my physique.

Well as I moved from a corporate job to a professional personal coach my training lacked in intention. Sure I kept training, but without any real purpose.

This went on for almost 5 years.

Sure, occasionally I get spurts of inspiration from an upcoming event, but as soon as the event was over my enthusiasm would wane.

Then I met CrossFit.

When I first started out with CrossFit I thought no big deal…I’ve been lifting for years, I can handle this.

Well I couldn’t have been farther from the truth! My first months CrossFit X2 here in Bend Oregon kicked my butt.

Then I “settled” into a rhythm. As I developed a routine I add traditional strength training. So, in the AM I would do strength training and in the evening I would do CrossFit.

After a few months I even competed in a couple of competitions…I was having a blast!

The problem I began to over train. I my progress began to stall. My total training volume was insane!

Wendler’s Strength Program

That’s when I started search for a reasonable strength system to add my CrossFit X2 routine. This is when I found Wendler’s 5-3-1 program. I’m not going to go into the details, you find them in this article “5-3-1 How to Build Pure Strength.”

So, my intention now is to follow Wendler’s program in the AM of Mon. Tues, Thur. and Friday. And then add CrossFit X2 to the evenings of Mon., Tues., Wed and Sat.

I’ll be posting my weekly thoughts and progress as I integrate these two systems.

After the first week I’ll post my starting weights for squat, bench, deadlift and press. There are a few additional “assistance” exercises that I will not record here.

I’ll keep track of specific CrossFit routines and nutrition.

The reason I’m sharing story this is for my own accountability. If I think my experiment can help others than I’m obligated to share. Also, if I feel you are reading this than I’ll be committed to continue to update you on my progress.

So, for this post my beginning body measurements are:

  • 6’4”
  • 192 lbs
  • 9% bodyfat
  • 4% hydration

My physical goal is to get to 200 lbs. at 7%. From there I reevaluate and set new goals.

I’d love to hear your comments below as I begin this adventure.

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