Strength Training is for everyone and I mean everyone. Both Men and Women can reap the many benefits that come with strength training. Strength training is a great way to help counteract muscle loss associated with ageing and since increasing muscle mass is one of the many contributing factors in reducing the risk of falls and improved mobility. Strength training is the ticket to slowing down the ageing of your body. It is just as important for women as it is for men, as it helps to reduce the risk of osteoporosis related bone breaks particularly because more women are affected by osteoporosis than men.
One of every two women over age 50 will likely have an osteoporosis-related fracture in their lifetime.
Strength training can be done at any age. That’s why we offer Strength classes for all ages as well as a specially designed class for clients over 50. The over 50’s class runs five times a week at 8 am. It is one of our busiest classes. It is a fun, social group of members who are addicted to their gym workouts. I have helped many clients reach their goals through my programming. Some clients want to find more balance through their legs, some want to strengthen their backs or some have been referred for medical conditions.
That’s twice the rate of fractures in men — one in four. By consistently training two to three times a week you can halt bone density loss.
Our other Strength & Conditioning class is open to all ages from 16 and over. Our program is designed to run over a three-month period. We are currently at the tail end of the 3 months. The program this week is designed for you to train Monday, Wednesday and Friday, with the ultimate goal being to gain strength. We rest for up to three minutes between each set. Resting 3-5 minutes between sets produces greater increases in strength, due to higher intensities and volumes in training. Therefore to build strength, make sure you enjoy the rest.
Is it true that strength training will make me bulk up?
Short answer is no. Testosterone is one of the contributing hormones that build muscle in men and women. It is important for keeping bones strong, the development of lean muscle mass and overall strength. Men have up to thirty times more testosterone in their body, which makes it easier for men to build muscle. Some women worry that they may look bulky if they strength train but that isn’t the case. Women would need to supplement their training to create the kind of “bulk” they see on posters or magazines with body builders.
At The Ox Effect we will guide you through the class from start to finish. Building skills and confidence every step of the way. We have experience modifying exercises to suit your needs. Eg. Coming back from an injury, new to exercise, pregnancy or mobility issues.
10 reasons why you should do strength training
Strength training increases muscle tissue and burns fat tissue. If your goal is weight management then you want to be incorporating 3 sessions a week into your schedule.
We program the workout to ensure that you don’t overtrain one muscle group, even if you choose to come back to back days.
Adaptations happen for another 24 hours after the workout.
Decreases the risk of osteoporosis related breaks
Many Doctors recommend strength to help assist with the management of diabetes.
Can be done at any age.
Stops bones from breaking down further. This is very important for menopausal women as they lose half of their bone density during menopause.
Makes you feel stronger.
Improves sport performance.
Helps you to keep up an active lifestyle. One of our members, Ken, 63, does the 5am class five times a week. He used to surf all the time but stopped when he lost strength after a back surgery. His strength training has helped him improve to be able to stand up on the surfboard again.
“I love strength training and think that it is a very empowering feeling but you don’t have to take my word for it. Here are some questions I asked one of our members today.” - Jess (owner)
Ox Effect Member since Feb 2018
Why do you do Strength Training?
“ I know it benefits women, especially as you age and my goal is to be strong. “
Have you been to any other gyms?
Do you think The Ox Effect is different? If so, how?
“I have wanted to do weight training for a long time, but I have never found anywhere that I can really do It properly without paying huge amounts of money for Personal Training. The Ox Effect is like Personal Training because you (pointing to me) are so one on one with everyone doing strength, showing them technique and watching each lift. I like that I can choose to do strength or conditioning when I come in.“
How many times a week do you train?
“My aim is to do three strength classes a week. Then the other days if I get to the gym is a bonus and so I do Conditioning.”
What is your favourite lift?
“The ‘Back Squat’ or the ‘Deadlift’. But I like seeing that I am improving in my arm strength. I started at 9 kilos on the small bar and now I am on the 20 kg bar.”
Have you ever been worried that you couldn’t do a workout that I have given to you?
“No, because you are always very cautious and you know people’s limits. You are safe which I like.”
What else can you tell me about Strength Training?
“Some workouts leave you exhausted and you don’t want to come back to the gym but with the strength workouts, you leave wanting more. You want to come back. You still feel tired and like you’ve worked out, but it leaves you wanting to come back for more.”
If you were to recommend strength to a loved one, for example, your mum or aunty, what three reasons would you give them?
“It is great especially for older people, because it is safe and you can slowly work up to what you want to achieve. It has benefits for your bone strength, especially women. You get a good workout without destroying your body. I don’t think they would be scared to come to a class if they were older because they don’t need to be doing 800 burpees to get a good workout. They would get more benefit from this.”
Did you know what strength training was before you came here?
“Not really, because you read about it and you see weightlifters next to the information. There is a big gap between weightlifters and everyone else. I don’t want to go in a competition, or lift for Australia! I had an image in my mind about who was lifting weights but when you come to The Ox it’s not like that. I think people should know that there is training out there for the everyday gym-goer.”