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Want to Look Good When You are Old? Ya Gotta LIFT WEIGHTS!

The Importance of Strength Training in the TFW System

IMG_1312 (1)As over 180 LKN Adults know very well, the TFW System is the safest, most effective, and most empowering training system there is. We run sprints and lift weights in our state-of-the-art facility, and we do it all as a close-knit family community. We lose fat by moving fast on metabolic days, and gaining strength and mobility on our strength days. This blend has worked with the top athletes in the world, over 18,000 Warriors daily around the world, and even kids in our Youth Sports Performance Training Classes.

On our strength days, we will still go through a complete active, dynamic warm-up and a movement portion focused on sprinting (we all learned the importance of sprinting through Martin Rooney’s last article) and then we will strength train . . . the right way. Not paired with a bunch of fluff or silly exercises that turn it more into another circuit. We are going to teach proper technique with exercises that we know will warrant the most results for our adult clients. I felt it was important to not only write an article on this topic but also cite some other authors who feel the same way . . . especially for the women! Please read the literature below and we will see you here at Champions!

“Bring Out the Warriors Within”

Use it or lose it

Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass – at any age.”

shannonStrength training helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger “engine” to burn calories more efficiently – which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won’t fatigue as easily.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

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Importance Specific to Women

Although strength training is important for everyone to participate in, women specifically Dawn KB (1)should take part in a regular lifting regime to assist in the maintenance and developing of bone density. Because of hormonal differences, as females get older, they naturally lose density in their bones. The stress that lifting weights places on bones slows deterioration and can even cause bones to grow stronger, reducing the risk of osteoporosis.


Many women are hesitant to participate in strength training because they’re afraid of developing big muscles that many consider unattractive. It’s important to note that women are physiologically unable to build large muscles like men unless they possess an abnormal amount of testosterone or receive assistance through artificial means.

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You Will Lose Body Fat.

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases, so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.

Researchers also found that unlike men, women typically don’t gain size from strength training because, compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

You Will Reduce Your Risk of Injury, Back Pain and Arthritis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

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