The Benefits of Personal Training With Us & The Science Behind Our Work

20 Minutes • Once a Week • Evidence-Based

Efficient • Highly Trained Expert Instructors • Two Convenient Locations 

Check Out the Science

According to two separate studies conducted by fitness researcher Dr. Westcott, “slower repetition speed may effectively increase intensity throughout the lifting phase while decreasing momentum.”

Westcott and his team of researchers concluded “in both studies, Super-Slow training resulted in about a 50% greater increase in strength for both men and women than regular speed training.”

Furthermore, due to the safety of slow movements, “Super-Slow training is an effective method for middle-aged and older adults to increase strength.”

 

Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L., Cleggett, E., & Glover, S. (2001). Effects of regular and slow speed resistance training on muscle strength. The Journal of sports medicine and physical fitness, 41(2), 154–158.

How Does Working Out 20 Minutes, Once a Week Work?

 

From the moment you begin the exercise, you do not completely straighten or “lock out” your joints.

You also do not set the weight down during each exercise, so once you begin, your muscles are continuously working the entire time you’re on the machine.

Without momentum, your muscle has to lift the weight, and we can deeply and thoroughly fatigue your muscles in a very short amount of time.

 

• Do not allow the muscle to rest by locking out your joints or setting the weight down

• Lift the weight with muscle and not momentum

• Maintain proper form and alignment using the target muscles without compensating

 

We exhaust your muscles in 20 Minutes because we take all the wasted time and energy out of the movements.

You aren’t focused on the TV or listening to music. You are focused on your form, your alignment, and using the target muscles for each exercise.

Without compensating, we can exhaust your muscles very quickly.

 

Intensity is key

 

Most people assume we become stronger during the workout while we are lifting the weights.

We do not become stronger during the workout. We become temporarily weaker.

During the workout, your muscles contract causing microscopic tears to the muscle fibers.

This process stimulates the body to respond by releasing growth hormones and osteoblasts to begin the process of healing and building new muscle tissue and new bone tissue.

 

The workout is the stimulus.

 

Your body’s Response to the workout is how you receive the benefits of the workout.

The more intensely your muscles contract, the more significant the stimulus will be to trigger the body’s recovery response.

At The Strength Shoppe, we coach you to an intensity of momentary muscular fatigue or “muscle failure.”

Muscle Failure is the point when you are still trying to slowly lift the weight, but you are no longer able to move the weight.

At this point during the exercise, we ask you to continue to try to move the weight slowly for ten additional seconds.

The stimulus this ten second push offers your body is significant and requires a longer rest period for your body to heal, and through that healing, overcompensate by creating more muscle and more bone tissue.

Think of how your skin heals from a minor scrape. The healing process lasts a few days at the very most. Now think of how your skin heals from a cut through to the bone. The healing process takes much longer.

The cut through to the bone is a more significant stimulus to your skin than the minor scrape.

If you continuously poke the open wound in your skin when you sustain an injury, you will interfere with the body’s ability to heal.

The same is true for the intense stimulus to your muscle and bone from our workout.

If you workout this intensely too often, your body will not be able to recover, build new muscle and bone tissue, and you will not experience the benefits of your exercise program.

 

Quality > Quantity

 

With traditional forms of exercise, many people do not work their muscles intensely enough to offer their bodies the stimulus needed to illicit changes.

If exercise isn’t performed correctly and to the proper intensity, you will not see any results.

If intense exercise is performed too frequently, you will not see any results because your body will not have the required recovery time. And without recovery time, you make your body weaker and weaker, which puts you at a higher risk for injury or illness.

Enjoying a strong, healthy body doesn’t require hours and hours of exercise. Building your best body requires scientifically-proven, evidence-based, effective training.

 

Reverse Osteoporosis with The Strength Shoppe

What Can The Strength Shoppe Do For You?

Six Big Benefits of Strength Training With Us in Pasadena and Echo Park/DTLA

The Strength Shoppe’s strength training program focuses on the three ‘pillars’ of health; exercise, nutrition, and rest and recovery. Our program promotes optimal health despite age, health history, or desired goal. With our uniquely effective training, you can expect to enjoy six key benefits.

1. Increased Strength and Muscle Tone

After your mid to late twenties, you begin to lose a half of a pound of muscle each year. Weight training is necessary to combat this process to keep you strong and healthy as you grow older. The more strength you have the more energy you will have to do the things you enjoy.

2. Increased Bone Density

High-intensity weight training was developed through an osteoporosis study. Weight training is the only non-medical way to reverse or halt osteoporosis, and high-intensity strength training is the safest way to build bone.

3. Increased Flexibility

As your muscle moves through a complete range of motion, you increase your functional flexibility and improve your balance. Working through a full range of motion not only increases the flexibility of your muscles but also of your tendons and ligaments.

4. Increased Cardiovascular Efficiency

An effective cardiovascular workout will challenge your heart and lungs to work harder than they normally work to pump oxygen through the bloodstream to your working muscles. The more intensely your muscle is challenged, the more oxygen your muscle will require, and the harder your cardiovascular system will need to work.

5. Increased Resistance to Injury

Muscle acts as a cushion around the body’s bones and joints, stabilizing them and protecting them against trauma. Muscles absorbs the impact, keeping your bones and organs safe.

6. Increased Metabolism

Muscle is the source of your metabolism. More muscle on your body increases your metabolism and supports steady and meaningful weight loss and maintenance.

As you can see, the benefits of strength training in Pasadena  or at our Echo Park / DTLA (Downtown LA) studio are enormous. We hope you’ll give yourself the gift of strength and join us today.

 

Want to Know More? Check Out the Science

According to two separate studies conducted by fitness researcher Dr. Westcott, “slower repetition speed may effectively increase intensity throughout the lifting phase while decreasing momentum.”

Westcott and his team of researchers concluded “in both studies, Super-Slow training resulted in about a 50% greater increase in strength for both men and women than regular speed training.”

Furthermore, due to the safety of slow movements, “Super-Slow training is an effective method for middle-aged and older adults to increase strength.”

 

Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L., Cleggett, E., & Glover, S. (2001). Effects of regular and slow speed resistance training on muscle strength. The Journal of sports medicine and physical fitness, 41(2), 154–158.