Personal fitness training for people over 40
who want to train at home to get fit and stay fit for life!
Working out at a gym doesn't work for everybody. (Statistically, most gym memberships go unused.) But there's a great alternative: train at home! You don't need a ton (literally) of equipment.
There are some challenges to training at home, in particular:
- Knowing what to do and how to do it
- Getting going and sticking with it
StrongFast Fitness can help with personal training and coaching for you to use at home including:
- Fully individualized training programs
- Online progress entry and monitoring
- Daily monitoring and feedback
- Online personal support system—not automated messages!
- Video chats available
- Training/coaching sessions…your place or ours!
- Assistance with setting up your home fitness area
StrongFast uses two-week custom training blocks called "Blitzes" and a propietary online system for programs, feedback, tracking, and more.
How do I know this system works? I use it myself! Yes, all of my training is done using Blitzes and recorded in blitzometer. And almost all of my training is done at home.
Click here to find out how to get started
Invest in a healthy future: Get stronger now!
Age-related strength and muscle loss (sarcopenia) isn’t just a possibility…if you’re over 40, it’s probably already started. Do any of these sound familiar?
- Grunting and groaning when standing/sitting or other everyday exertions?
- Harder to climb stairs? (Do you need to hold the handrails more?)
- Harder to open jars? (Grip strength is often the first ability to decline.)
- Walking more slowly and/or carefully?
- No longer doing physical activities you used to enjoy?
According to the US Department of Health and Human Services Administration on Aging, for Medicare enrollees age 65-74 more than 12% of men and 21% of women are unable to perform at least one of these physical functions:
- Stoop/kneel
- Reach over head
- Write
- Walk 2-3 blocks
- Lift 10 lb.
If you're well under 65, you might be wondering what this has to do with you. Getting stronger now doesn't only help you now (in many ways), it also builds a strength base that will help you as you get older.
You’ve probably already seen the effects of aging on older loved ones: difficulty standing, walking, lifting, reaching, etc. These are all very basic physical functions. At StrongFast Fitness, we specialize in helping people who want more out of life.
- Running and jumping and dancing and playing
- Hiking and climbing and biking and skiing
- Lifting TVs, air conditioners, or other heavy objects
- Carrying bags of groceries
- Moving furniture
Getting It Done
So what exactly is “strength training”? Any exercise intended to make you stronger with resistance. Resistance can come from bodyweight (push-ups, yoga, pilates), or external loads (barbells, kettlebells, resistance bands). Progressive resistance provides the most strength-building potential. When using bodyweight, progressions consist of doing harder variations of exercises. When using external loads, you can use exercise progressions as well or just simply increase the load.
At StrongFast Fitness, we support using various forms of resistance training including bodyweight, various weights (barbells, dumbbells, kettlebells), and resistance bands depending on your needs, preferences, and available equipment. (Note that lifting weights does not automatically make you “bulky” — especially if you’re female. It takes lots of specialized work and dietary changes to build big muscles without drugs.)
We also include aerobic exercise in our training programs with a focus on ambulation (walking and running). In the statistics cited above regarding loss of functional abilities in people over 65, note the most commonly failed measure is the ability to walk just two or three blocks. Being able to get around quickly and safely on foot is an ability we often take for granted but is a critical factor in quality of life.
Call or text 716.425.3739 today!
StrongFast Planet: Recent Posts
Doorway Pullups
This one isn’t part of my home setup but was a 2019 Christmas gift for use where I stay on the west coast. The basic design has been around a long time and is a clever use of physics to distribute the weight into the horizontal bar putting much less … Continue reading
Nutrition Advice: Exercise
An interesting article from the “Food, We Need To Talk” podcast. https://www.wbur.org/foodtalk/2019/12/27/food-podcast-resistance-strength-training The podcast’s co-host asked every eating expert she interviewed the same question: “If you could tell people to change only one thing that would have the biggest impact on their health for the rest of their lives, what … Continue reading
De-ice
I’ve been reading about this for years but here’s a nice summary: https://www.menshealth.com/fitness/a29710918/icing-sore-muscles/ Bottom line: despite the old RICE (Rest Ice Compression Elevation) standard treatment for inflammation and injury, it seems icing isn’t all it’s cracked up to be. This might make ice factory workers very angry. Continue reading
Granola Isn’t Dessert
Granola is generally considered a “healthy” food…and it can be! I like to have granola with yogurt (Siggi’s plain 4%) and blueberries for breakfast. I usually get my granola from the local co-op bulk section. The first thing I look for is the ingredients list to see how much sugar … Continue reading
Metabolism Probably Isn’t The Culprit
You can find a good article on metabolism here: https://www.vox.com/2018/9/4/17486110/metabolism-diet-fast-weight-loss “Metabolism” is one of those terms thrown around recklessly without most people understanding what it means. There are lots of products, books, posts, diets, systems, etc., that claim they’ll help people lose weight by “speeding up” or “boosting” metabolism. Most … Continue reading