The FIT Strength Method is grounded in the latest scientific research on strength and bone density. Our approach draws inspiration from studies like LIFTMOR, which conclusively demonstrated that postmenopausal women with osteoporosis can safely engage in heavy resistance training to enhance strength, bone mass, and overall function. Click here for more information.
Our Philosophy:
We believe in simple but effective training. You won't find fancy machines, bikes, treadmills, or mirrors here. Our program centers on heavy resistance training using exercises such as squats, deadlifts, and kettlebell exercises. For those new to these movements, we adapt by starting with bodyweight, weighted vests, and/or cable exercises. Each regimen is meticulously tailored to your individual pain level, joint stiffness, range of motion limitations, or pre-existing conditions.
We primarily utilize free weights because they more closely mimic natural movement patterns than machines. This offers several key benefits: improved balance, enhanced functional mobility, increased grip strength, recruitment of stabilizer muscles, and the development of functional strength – all crucial elements for optimal physical function.
Your Journey Begins:
Before you start, every participant undergoes a comprehensive physical therapy evaluation. This assessment identifies any strength, mobility, neuromuscular, or motor control deficits. We also evaluate your medical history and pain levels to design a truly individualized program. In some cases, pre-training physical therapy intervention may be necessary to properly prepare your body and minimize the risk of injury.
Training Structure:
Training sessions occur twice weekly, lasting 50 minutes, in small groups of two. A 1-on-1 option is also available upon request. Each session begins with a 20-minute warm-up, addressing specific needs such as tight muscles or joint pain. Some participants may require a neuromuscular warm-up to ensure proper communication between different body segments before heavy lifting. All participants will be guided through exercises that "activate the core of the spine and neck" to prepare the body for lifting heavy loads.
A Commitment to Long-Term Strength:
The FIT Strength Method is not a quick fix; it's a long-term commitment to building a robust and resilient body. We view strength as a skill that requires consistent practice. Initially, most participants will not use weights for the first 2-4 weeks. This crucial period is dedicated to mastering proper form and breathing techniques. Once you demonstrate proficiency in these foundational components, resistance in the form of barbells, kettlebells, sandbags, or weighted vests will be gradually introduced over months and years.
Program Leadership:
Currently, I personally conduct the FIT strength training sessions at a cost of $65 per session. This "soft opening" phase allows me to refine the program while working with a small group of up to 16 participants. As the program grows, I plan to hire a trainer who will execute a strength training program meticulously designed and supervised by me.
What makes the FIT Strength Method Different?
- Strength is a skill demanding mastery through hundreds of repetitions over years, not mere weeks or months. Injuries often occur when individuals (or an impatient trainer) advance the weight too quickly, leading to a breakdown in proper form.
- A physical therapist-supervised strength program designed for all individuals, including those with pre-existing conditions like joint replacements, spinal surgeries, osteoporosis/osteopenia, chronic pain, and osteoarthritis.
- The FIT Strength Method is based on the LIFTMORE study, which showed that heavy resistance training, performed just twice a week, can safely increase bone mass, muscle, and strength in individuals with osteopenia and osteoporosis.
- The FIT Strength Method aims to build long-term functional stability through improved strength, mobility, muscle mass, bone density, and balance. This approach helps you continue enjoying recreational activities like skiing, boating, or playing pickleball for longer.
- We prioritize free weights over machines to better simulate functional activities like lifting luggage into overhead bins or squatting to pick up your kids.
- Lighter "technique" barbells, weighing under 20 pounds, will be available, setting us apart from most gyms.
- Your personalized 20-minute warm-up will address specific needs or impairments, laying the groundwork for injury prevention and optimal performance.
- The program prioritizes proper form and breathing, two essential elements for minimizing injury risk and maximizing strength.
