Category: Uncategorized

Strength training is having a moment. Many people still don’t fully understand why it matters.

As adoption grows across ages and fitness levels, resistance training remains widely misunderstood even among experienced gym-goers and fitness professionals. While its benefits for muscle growth and athletic performance are well known, other equally powerful effects often fly under the radar.

In this article, fitness entrepreneur and thought leader Luke Carlson shares his perspective on three research-backed benefits of strength training that deserve more attention. His take offers a timely prompt for trainers, coaches, and facility operators to rethink how they talk about strength and why it should be central to every fitness journey.

 

The Under-appreciated Benefits of Strength Training

Strength training is on the rise—and rightfully so. Once the domain of bodybuilders and athletes, it’s now embraced by people of all ages, backgrounds, and goals. Yet even with this growth, I believe most people—both casual exercisers and committed strength enthusiasts—still don’t fully understand what strength training actually does for the human body and mind.

Ask someone why they lift weights, and you’ll often hear familiar answers: build muscle, get stronger, look better. These are valid goals—but they’re only the tip of the iceberg.

The deeper, more powerful reasons to strength train are rarely discussed, even by experienced trainers and coaches. As a result, the most meaningful benefits remain overlooked—and our ability as fitness professionals to inspire and influence is limited.

Below are three of the most under-appreciated (yet critically important) benefits of strength training—each grounded in compelling scientific evidence and each offering a new lens through which to view our role as health advocates.

 

1. It Protects Your Heart

The link between resistance training and cardiovascular health is a game-changer—and it challenges long-standing assumptions.

For decades, cardio was considered the heart-health modality, while strength training was seen as a tool for building muscle. But the science tells a different story.

In a comprehensive review published in the International Journal of Obesity, Dr. Barbara Strasser concluded that “resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors.” Similarly, a review by Dr. James Fisher and colleagues found that strength training performed to momentary muscular failure significantly improves cardiovascular fitness.

Meta-analyses also show strength training helps reduce risk factors associated with metabolic syndrome—a cluster of conditions that increase the likelihood of heart disease, stroke, and diabetes. The American Heart Association now recommends resistance training for adults with and without cardiovascular disease.

These findings should be headline news: resistance training may be the most effective tool we have to reduce cardiovascular disease risk. As fitness professionals, it’s time to dismantle the cardio vs. strength dichotomy and start positioning strength training as essential heart medicine.

 

2. It Guards Against Cognitve Decline

Emerging research highlights strength training as a powerful protector of brain health—especially in aging populations.

A meta-analysis in Psychological Review found that resistance training had a positive effect on executive function and overall cognitive performance. Even more compelling: a study in the Journal of the American Geriatrics Society tracked 100 adults over age 55 with mild cognitive impairment. After six months of high-intensity progressive resistance training, participants saw improvements in global cognition, executive function, memory, and more. Notably, aerobic training did not produce the same cognitive benefits.

We’re facing a global aging crisis, with cognitive decline impacting millions. Strength training—done properly—has the potential to be a powerful, accessible, non-pharmaceutical intervention. If your facility serves older adults or aging populations, this is a story worth telling—and a program worth building.

 

3. It Reduces All-Cause Mortality

Here’s a bold statement, backed by science: the stronger you are, the harder you are to kill.  

A recent meta-analysis published in the American Journal of Preventive Medicine found that regular resistance training is associated with a reduced risk of all-cause mortality, cardiovascular disease mortality, and cancer-specific mortality. And the most surprising part? These outcomes were achieved with just 60 minutes of strength training per week—with no added benefit from doing more.

In other words, we don’t need to live in the gym to reap the life-extending benefits of strength. We simply need to prioritize it consistently, intelligently, and with the right guidance.

As we age, we’re not asked to be more flexible, more mobile, or even more active. We’re asked to be strong—to maintain function, independence, and resilience. This is the message we must embed into every strength training conversation.

 

Bridging the Gap Between Research and Practice

The science is clear: strength training isn’t just about aesthetics or performance—it’s a cornerstone of long-term health, vitality, and longevity.

Unfortunately, these benefits are still not widely understood. Most exercisers don’t know them. Many trainers don’t teach them. And facilities rarely program around them. That’s the gap—and that’s our opportunity.

As fitness professionals, we have both the privilege and the responsibility to educate, inspire, and elevate. We must move beyond superficial narratives and share the real “why” behind strength training. The deeper truths. The life-changing potential. The science-backed case for making strength central to every fitness journey.

Let’s start telling that story—loudly, clearly, and often.

 

 

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/underappreciated-benefits-of-strength-training

The Relentless Ripper™ by Torque Fitness isn’t just another ski machine; it’s a revolution in gym equipment design, especially when it comes to its mounting capabilities. Ideal for both personal and commercial spaces, the Ripper offers unparalleled flexibility in installation, making it a top choice for those who prioritize space efficiency without sacrificing functionality.

 

Unmatched Mounting Versatility

One of the standout features of the Relentless Ripper™ is its almost endless array of mounting options. Whether you’re looking to integrate this ski machine into your home gym or a commercial facility, its design ensures you can install it just about anywhere. The Ripper can be easily mounted to walls, enhancing its appeal for those with limited floor space. For those who have existing setups, it seamlessly attaches to most racks and rigs, especially those with a 3×3 post.

Specifically, the Ripper is compatible with several high-profile Torque series lines such as X-CREATE, X-RACK, and X-SIEGE. This compatibility allows gym owners and home fitness enthusiasts alike to customize their setups without the need for additional or specialized equipment.

 

Why Mounting Flexibility Matters

The ability to mount the Relentless Ripper™ in various ways isn’t just about saving space; it’s about maximizing the usability of every square inch of your workout area. In home gyms, space is often at a premium, and being able to mount the Ripper on the wall or on existing rigs can free up valuable floor space for other exercises.

In commercial settings, the adaptability of the Ripper allows for more efficient use of space, which is crucial for creating versatile workout areas that cater to a wide range of activities.

Beyond the Mount: Features of the Relentless Ripper™

While the mounting options of the Relentless Ripper™ are a significant advantage, its other features contribute to its overall value. It utilizes Mag-Force Technology™ for resistance, providing a unique and variable workout intensity that adapts to the user’s speed, much like the resistance one feels when moving through water. This technology ensures that each workout can be customized to the fitness level of the individual, making it suitable for a wide range of users, from beginners to seasoned athletes.

 

Final Thoughts

The Relentless Ripper™ is more than just a ski machine; it’s a versatile, space-efficient solution that fits perfectly into various gym settings thanks to its innovative mounting options. Whether you’re setting up a home gym or outfitting a commercial facility, the Ripper promises not only to meet but exceed your fitness equipment needs, all while ensuring optimal use of space. Its robust build, ergonomic design, and adaptable resistance technology make it a standout choice, proving that good things do come in highly versatile packages.

 

Source: https://www.torquefitness.com/blogs/news/mounting-the-relentless-ripper-a-mountain-of-options

The Roll Over using the Stability Ball^™ adds challenge and control to advanced matwork classes. This creative take on a classical Pilates movement leverages instability to deepen core engagement and increase proprioceptive demand.

Juhyun (Julie) Lee, Lead Instructor Trainer, Founder and co-manager of Breathe Pilates in Seoul, South Korea, demonstrates the exercise. Drawing from her background as a dancer and her teaching career focused on rehabilitation and movement training, Julie shares cueing techniques and practical tips for safe and effective practice.

 

Whether you’re training athletes, dancers or simply progressing clients ready for more spinal articulation and balance training, this variation builds essential control through the trunk, hips and spine without requiring large equipment.

Adding the Stability Ball^™ to the Roll Over introduces controlled instability, requiring your client to work harder to maintain balance and alignment. This increases demand on the core, hip stabilizers and spinal support muscles while challenging their ability to move with intention and awareness.

Because the Ball reacts to even the smallest shifts, clients can’t rely on momentum or brute strength. They must move with purpose and control. That’s where neuromuscular precision comes in: the nervous system must communicate clearly and efficiently with the muscles to produce smooth, coordinated motion. This fine-tunes motor control, increases proprioception and strengthens mind-body connection, all essential for high-quality movement and long-term resilience.

The Payoff in Practice

• Less gripping or compensating with superficial muscles
• More control from the deep core and pelvic floor
• Better movement timing and smoother transitions

This makes the Roll Over using the Stability Ball ideal not just for advanced conditioning, but also for helping clients develop the kind of control that carries over into functional movement and injury prevention.

Set-Up & Equipment

All you need is a Stability Ball^™ and a non-slip Pilates mat. This makes it ideal for:

• At-home clients with limited equipment
• Warm-ups in studio settings
• Outdoor or remote programming

*Pro Tip: Make sure the Ball is properly inflated. Too soft and the challenge disappears; too firm and it becomes difficult to stabilize between the legs.

Key Benefits

• Improves Spinal Articulation – Encourages mobility and segmental control from the neck (cervical spine) to the lower back (lumbar spine).
• Strengthens Core Muscles & Pelvic Floor – Requires deep activation of the abdominals and adductors to control the Ball.
• Develops Hip Mobility – Promotes a greater range of motion through the posterior hip line.
• Activates Inner Thighs – Constant engagement of the adductors supports Ball control and pelvic stability.
• Sharpens Balance & Coordination – The Ball’s instability challenges proprioception and postural control.
• Reinforces Functional Movement Patterns – Builds awareness, control and flexibility essential in everyday movements like bending, lifting and reaching overhead.

Julie’s Teaching Tips

• Move Slowly & with Control: Focus on articulating the spine one vertebra at a time for deliberate, precise movement throughout.
• Keep the Legs Parallel to the Floor: Legs should lift just enough to form a line parallel to the floor, encouraging even spinal flexion and hip control. Pelvic tipping or foot dropping may indicate loss of hip stability or overuse of back extensors.
• Protect the Neck & Head: Keep the shoulders grounded and maintain length through the back of the neck to protect the cervical spine. Cue the roll to stop at the upper thoracic spine, avoiding movement onto the neck. Watch for signs such as facial tension or neck strain that indicate the need for adjustment.
• Drive the Roll with Your Core: Emphasize initiating the movement through the abdominals rather than relying on the arms. The arms help stabilize but do not propel the roll.
• Activate the Adductors: Encourage steady engagement of the inner thighs to keep the Ball in place. Wobbling or slipping signals a disengagement of the adductors or pelvic floor.
• Avoid Using Momentum: Watch for swinging legs or sharp movements. These often mean the core isn’t engaged properly. Encourage slower initiation of each phase with deep abdominal activation.

Variations & Modifications

• Supportive Arm Position: For newer clients, keep the arms on the mat close to the body to help stabilize the shoulder blades and upper back.
• Progressive Arm Lift: To increase challenge, lift arms overhead during the roll. This challenges thoracic mobility and forces more core recruitment. Coordinating the arm movement with the spine articulation trains timing and flow.

Counterbalanced Movement for Spinal Health

A well-rounded approach to spinal mobility includes movement through all planes: flexion, extension, rotation and lateral flexion. Because the Roll Over focuses on controlled spinal flexion and articulation, it’s best paired with complementary exercises that balance movement in the opposite directions. This approach reduces overuse, enhances neuromuscular coordination and builds resilience in the spine and surrounding joints.

Source: https://www.merrithew.com/blog/post/2025-06-26/exercise-of-the-month-roll-over-using-the-stability-ball

What Gym Operators Need to Know

Over the past decade, the fitness industry has witnessed a significant generational shift—one that’s reshaping how gyms operate, what equipment they prioritize, and how they design their spaces. The surge in popularity of strength training among Millennials and Gen Z isn’t just a passing trend; it’s a fundamental change in fitness culture. For facility managers and gym operators, understanding this shift is critical to staying competitive and relevant in a crowded market.

Why Are Millennials and Gen Z Embracing Strength Training?

1. Health Redefined

Younger generations have redefined what it means to be “fit.” Unlike older generations who may have focused on cardio or weight loss as the primary goal, Millennials and Gen Z view fitness as a cornerstone of mental health, longevity, and functionality. Strength training—be it Olympic lifting, powerlifting, or functional fitness—aligns with those values. It builds resilience, improves posture, supports injury prevention, and offers visible progress that appeals to a goal-oriented mindset.

2. Influence of Social Media and Fitness Influencers

Platforms like Instagram, TikTok, and YouTube have amplified strength training as both a personal and social achievement. Influencers who document their fitness journey, personal records, and strength gains have normalized and glamorized the gym as a lifestyle hub, not just a place to burn calories. The barbell has become a symbol of fitness prowess.

3. Shift in Gender Norms

Another factor: the breakdown of gender stereotypes around strength. Strength training is no longer seen as the exclusive domain of men. Women, especially younger women, are engaging in powerlifting, and resistance training in record numbers. According to an analysis by Powerlifting in Data, participation of women in International Powerlifting Federation (IPF)-affiliated competitions has significantly increased over the past decade. In 2010, women comprised 18.4% of first-time competitors, which rose to 30.9% by 2023. Notably, women aged 21–25 experienced an average annual growth rate of 13.3% over the last ten years, surpassing the 7.2% growth rate for men in the same age group. Women aged 26–30 also saw a substantial growth rate of 10.5% .

The messaging has evolved from “get skinny” to “get strong,” and that’s resonating deeply.

4. Practicality and Personalization

Strength training offers both flexibility and personalization. Gen Z and Millennials value autonomy and want to curate their fitness experiences. Free weights, squat racks, kettlebells, and modular rigs allow them to train in a way that fits their individual goals and energy levels.

Why Gym Operators Should Care

If your facility hasn’t yet responded to this generational wave, you risk becoming irrelevant to the very people who are shaping the future of fitness.

1. Millennials and Gen Z Are the Core Growth Demographic

Millennials now make up the largest portion of the adult population. Gen Z is right behind them, and they’re entering the workforce and gaining spending power. According to the Les Mills Global Consumer Fitness Survey, Millennials and Gen Z—collectively referred to as “Generation Active”—now comprise 80% of all gymgoers. This demographic also accounts for 89% of users engaging in online or app-based workouts, indicating a strong preference for digital fitness solutions. Together, these cohorts represent the most gym-engaged, fitness-savvy consumer base the industry has ever seen. They aren’t just looking for a gym—they’re choosing where to invest their time, money, and community allegiance.

2. Retention Depends on Relevance

The younger generations are digitally native and deeply brand conscious. They’re not afraid to cancel a membership if the environment, the equipment, or the community doesn’t align with their goals or values. They crave functionality, aesthetics, and experience.  Younger, modern gym-goers, especially Gen Z, value well-designed spaces that cater to various training styles. The days of dark, cramped, machine-packed rooms are giving way to airy, well-zoned facilities that accommodate a range of training styles.

3. Strength is Social

Strength training naturally fosters community—PRs are cheered on, lifting form is shared and critiqued, and camaraderie is built in the weight room. That sense of tribe and mutual growth is a retention multiplier. Savvy gyms lean into that by creating programming, platforms, and physical spaces that support and showcase strength culture.

What Facility Managers Should Consider

1. Rethink Floor Planning

While cardio will always have a role, today’s top-performing gyms also have space for strength. Consider reallocating underused areas to accommodate:

• Multiple squat racks and lifting platforms
• Dumbbell zones with more than just the basic 5–50 lb set
• Deadlift stations with noise-dampening flooring
• Functional training rigs and turf areas for sleds, kettlebells, and mobility work

2. Invest in the Right Equipment

Gone are the days when a single universal machine setup was enough. Younger members expect premium bars, bumper plates, kettlebells, resistance bands, adjustable benches, plyo boxes, and more. Quality matters—rusty gear and worn-out pads are red flags.

3. Design for Culture, Not Just Capacity

Create zones that encourage interaction and community. Open floor plans, social workout spaces, and aesthetic lighting all contribute to the sense that strength training isn’t just an activity—it’s a lifestyle. Think gym meets lounge meets content studio.

4. Offer Strength-Focused Programming

Build out your schedule with structured barbell clubs, small group strength classes, powerlifting fundamentals, and even strength assessments. These offerings provide on-ramps for new members and give veterans ways to level up.

5. Hire (and Train) Staff Who Understand Strength

Your trainers and floor staff should be fluent in movement patterns, progressive overload, and strength program design. Younger members often come in with a baseline knowledge—and high expectations. A staff that can guide, correct, and celebrate their lifting journey adds real value.

6. Build a Digital Layer

Millennials and Gen Z want to log their lifts, share progress, and tap into community digitally. Offering app-based workout tracking, leaderboards, or in-gym social features can deepen engagement and build loyalty.

The Opportunity Ahead

Strength training isn’t a fleeting trend—it’s the beating heart of modern fitness. The generational shift isn’t just about preference; it’s about a new philosophy of health, performance, and community. For facility managers willing to adapt, the opportunity is massive. By responding to these evolving needs—through equipment, layout, programming, and culture—you can future-proof your space, deepen member loyalty, and turn your gym into a destination for the next generation of strength seekers.

Article by Laura Cohen

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/younger-generations-shaping-strength-training

Across borders and decades, two Pilates studios, Core Atelier in Singapore and Bcube^® Pilates & Fitness in Japan, reflect the same unwavering passion for mindful movement. Though founded 20 years apart, both studios embody Merrithew^®’s philosophy: empowering people through Pilates exercises grounded in science, education and intention.

Core Atelier Pilates, Singapore: A Space for Restoration and Reconnection

When June and Lena, co-founders of Core Atelier Pilates, began teaching Pilates, they worked in large fast-paced studios. As close friends, they often envisioned something more intimate. A space where clients could slow down, reconnect with their bodies and experience Pilates as a deeply personal and restorative journey.

That vision materialized as Core Atelier, a boutique studio rooted in intentional movement, personalized instruction and a supportive environment.

A Studio That Prioritizes Depth Over Scale

What sets Core Atelier apart in a competitive wellness landscape is its deliberate choice to stay small and curated. Every session is private or semi-private, with group classes capped at just three participants to ensure highly personalized attention and meaningful adjustments.

“We are not chasing trends,” June explains. “We have returned to the fundamentals. Thoughtful instruction, best-in-class Merrithew equipment and a space where clients can truly connect with their bodies.”

Why Merrithew Was the Clear Choice

To become a Pilates instructor, June put her data analytics background to use and conducted rigorous research, which led her to STOTT PILATES^®. What impressed her most was the emphasis on biomechanics, postural analysis and intelligent movement.

“The training goes beyond how to move. It explains why each movement matters. Even before stepping onto a Reformer, you’re required to complete an in-depth anatomy and postural analysis training. This prepares instructors to work with real people and gives them the tools to teach safely, progressively and with clarity,” she explains.

For the pair, Merrithew was the natural choice to support Core Atelier’s inception. A visit to the Merrithew Corporate Training Center (CTC) in Toronto further inspired June. “The craftsmanship and attention to detail behind every piece of equipment affirmed that we made the right decision. It mirrors our commitment to quality and longevity,” she comments.

Merrithew’s training approach supports instructors in developing both exercise proficiency and client connection. June recalls one moment that brought this to life:

“A client with a gymnastics background came in after a tough week. She could barely get through footwork as her body just wasn’t responding. In that moment, I let go of the program I had prepared and focused the session on grounding, breath and gentle mobility. It wasn’t the session that we’d intended, but it gave her what her body needed.”

The capacity to adapt as needed and personalize in real time is one of June’s most important lessons from Merrithew, one she carries with her in her teachings to this day.

The Future of Pilates: Moving Beyond the Burn

June is excited by how much the conversation around movement is evolving. She sees more clients coming to the studio, not for the “burn”, but to feel better, move with more ease and develop a clearer understanding of their bodies.

She’s equally inspired by ongoing developments in movement science, especially around fascia, breath and biomechanics. “It’s been encouraging to see how the Pilates community, particularly within STOTT PILATES, continues to evolve in research. Our training is constantly being updated, and as instructors, we’re growing together,” June shares.

On the future of Core Atelier, June hopes the studio becomes a place where clients can pause, feel seen and reconnect in a city as fast-paced as Singapore.

Bcube Pilates & Fitness, Japan: Celebrating a 20-Year Milestone in Education and Empowerment

When Wataru Kamiizumi opened Bcube Pilates & Fitness two decades ago in Osaka, Pilates was virtually unknown in Japan. Wataru had experienced firsthand the amazing benefits of Pilates and was deeply motivated to share it with people seeking strength, recovery and balance. Today, Bcube stands as a recognized leader in Japan’s Pilates landscape. The studio has grown into a trusted space for a wide range of clients, from elite athletes and stage performers to tap dancers and individuals recovering from injury.

To mark its 20th anniversary, Bcube is launching a curated series of group classes throughout 2025. The studio will welcome a lineup of talented instructors such as PJ O’Clair to lead engaging workshops and events, sharing their expertise with the community. To cap off the celebrations, there will be an intimate dinner party to thank its wonderful clients for their continued trust and support.

How Becoming a Merrithew LTC Transformed Bcube

A pivotal moment in Bcube’s journey was becoming a Merrithew Licensed Training Center (LTC), which operates under the name ‘ZONE Academy of Fitness.’ This gave the studio access to:

• STOTT PILATES instructor training program
• A continuous pipeline of high-quality instructors
• Ongoing professional development through workshops and courses

“It was a game changer. We could train and hire people who truly understood the method. That consistency transformed everything from our brand to our results,” Wataru shares.

The STOTT PILATES certification plays a key role in earning client trust as it’s recognized globally as a mark of excellence and safety. “It is the gold standard,” Wataru says. “Merrithew’s education and equipment give us the tools to deliver results while constantly evolving with the latest science.”

Bcube’s Impact on the Local Community

For Bcube, it’s all about spreading the joy of movement and making a lasting contribution to a healthier, more active society.

“We’ve collaborated with six local university hospitals to develop exercise programs, led movement education classes at elementary schools, partnered with local businesses to develop health-focused products and teamed up with sports manufacturers to host community events,” Wataru comments.

Bcube’s Approach to Client Care and The Next Chapter

When Bcube first started, group classes served as an accessible way to introduce Pilates to a wider audience, helping clients build foundational skills alongside peers. Today, the studio focuses on highly personalized private sessions that provide tailored guidance to meet individual goals.

Looking ahead, he is optimistic. “With growing awareness around wellness across all age groups, I believe Pilates will continue to advance and expand. We may even see some exciting integrations with technology in the future.”

Advice for New Studio Owners

Wataru has one message for aspiring studio owners:

“Stay passionate and never stop learning. The world of Pilates is deep and ever-changing; there’s always something new to discover. And remember to cherish the joy of growing alongside your clients. Take it one step at a time and enjoy the ride.”

A Shared Philosophy, A Global Movement

Though their stories unfold in different countries and eras, Core Atelier and Bcube Pilates & Fitness are bound by a shared passion. To create intentional spaces where people feel seen, supported and empowered through movement. Their commitment to quality, education and mindful instruction reflects the very heart of Merrithew’s global impact.

Source: https://www.merrithew.com/blog/post/2025-05-29/20-years-apart-one-shared-passion-how-two-pilates-studios-reflect-merrithews-commitment-to-mindful-movement

The Single Leg Press on the Split-Pedal Stability Chair^™ delivers more than meets the eye. It builds targeted strength, balance and control for powerful, full-body results. This unilateral exercise strengthens the hips, glutes and lower body while enhancing balance, coordination and postural alignment. Aimed at intermediate-to-advanced clients, this movement offers instructors a range of modifications that make it accessible and supportive for beginners and post-rehabilitation clients.

Working one leg at a time, this exercise pinpoints muscular imbalances, builds body awareness and challenges core control. Together, these elements form the foundation for functional everyday movement patterns such as walking, climbing and weight transfer from one leg to the other.

Watch the Exercise

Merrithew^® Lead Instructor Trainer Krisztian Mélykuti, owner of Pilates Plus Studio in Budapest, Hungary, guides the instruction of the Single Leg Press on the Split-Pedal Stability Chair^™. Alongside demonstrator Laura Kovács, Krisztian shares expert tips and detailed cues to help you practice safely and effectively.

 

Equipment Set-Up

Suggested spring tension is two heavy red springs on the bottom hooks, and two light blue spring on the top hooks, for a total of four springs. This setup provides enough support for control while requiring precise muscle engagement.

Key Benefits

• Builds Functional Strength – Engaging the glutes, quads and hamstrings to enhance movement efficiency and reduce muscular fatigue.
• Activates Core and Supports Posture – Stabilizing the pelvis and spine to improve alignment and help alleviate back discomfort.
• Improves Balance and Coordination – Training hips, quads and calves to work in sync for smoother, more controlled lower-body movement.
• Identifies Imbalances – Builds movement symmetry to lower the risk of injury from strain and overuse.
• Encourages Proprioception – Supporting refined motor control by increasing awareness of how the body responds to instability.

Krisztian’s Pro Tips

• Find the Right Seat: Sit in the center or slightly forward on the chair for better range of motion and control.
• Balance with Gravity: Cue engagement through the core and a gentle lift through the spine to resist gravitational pull.
• Control the Return: Use the quads and hip extensors to guide the pedal back up. The lift should be as smooth and strong as the press.
• Respect Your Range: Lift only as high as you can without compromising pelvic stability.
• Monitor Pelvic Alignment: Keep both sit bones grounded to avoid shifting or rotation.

Modifications

• Supported Upright Position: If maintaining an upright torso is challenging, use the hands for light support by placing them on the front edge or sides of the chair, or hugging the arms around the handles to maintain length through the spine without compromising control.
• Prop-Assisted Feedback: Placing a prop like the Stability Barrel^™ Lite behind you provides tactile feedback, encouraging alignment without leaning. Its curved shape supports the spine’s natural arc and promotes upright posture.
• Gentle Adjustments for the Stabilizing Leg: If the stabilizing leg is extended straight and causes tension or hip gripping, soften the knee slightly rather than keeping it fully extended. If lifting the leg remains difficult, add a Reformer Box under the foot or press the opposite pedal down to maintain pedal height, enhancing stability and posterior chain engagement.

Variations

• Foot Position Options:
  1. Choosing heels down offers a stable base.
  2. Curling the toes under activates foot strength and improves joint mobility in the feet and ankles.
  3. Elevating into a high half-toe, as shown in the video, adds a balance challenge and recruits the calves.
• Arm Integration: Begin with arms extended forward, hands grasping opposite elbows. Adjust arms based on scapula alignment. For example, reaching overhead can help elevate depressed scapulae. To progress, add arm-leg coordination by using an ipsilateral pattern.
• Spinal Mobilization Add-On: Introduce gentle spinal movement during the press with spinal flexion, extension through lifting the chest, or rotation toward the working leg for dynamic spine mobility and increased coordination.

The Single Leg Press builds strength, balance and movement control from the ground up. It’s a versatile, rewarding exercise that adapts to many client levels. Give it a try, take your time and tune in to how your body responds. When you connect with the movement, teach it forward!

Source: https://www.merrithew.com/blog/post/2025-05-20/exercise-of-the-month-single-leg-press-on-the-split-pedal-stability-chair

Ground-based training has a rich history, and Hammer Strength has been at the forefront of this movement since the early 90s. In collaboration with the Nebraska Cornhuskers football team, we pioneered ground-based training techniques that have become a staple in athletic weight rooms. This specific kind of training is crucial for athletes because it allows them to perform movements that closely resemble those they encounter in their sports. By training from the ground, athletes can develop the strength, power, and agility needed to excel in their respective disciplines.

Ground-Based Training Is More Than a Set Of Machines, It’s A Preferred Way To Train

Many athletes prefer ground-based training, as it closely mimics sport-specific movements. As a result, athletes are better equipped to develop functional strength, which is essential for executing these movements with power and precision. The Ground Base® Multi-Squat supports this training philosophy and offers a versatile and effective training option for performing a wide range of ground-based exercises. Its compact design and intuitive features make it a valuable addition to any training facility, helping athletes achieve their fitness goals with precision and power.

The Ground Base® Multi-Squat: Power from the Ground Up

When we think about equipment that intuitively packs a punch, we think about the Ground Base® Multi-Squat, so let’s get reacquainted with this versatile and effective training machine.  This technology is designed to push athletes to their limits, maximizing potential without taking up extensive space. Whether they are powering through squats, lunges, or rows, your athletes can enjoy the unmatched strength building and performance enhancing experience this game-changing equipment brings to your high-performance facility.

Optimize Your Facilities

The Ground Base® Multi-Squat is designed to do more than just provide your athletes with the best equipment possible. But did you know… it’s also designed to help you, the Facilities Manager, keep your space running both operationally (with regard to traffic) and financially (optimize your budgets) smooth day-after-day. From a training perspective, its versatility shines through. Your athletes get the benefit of consolidating multiple exercises into one compact design while you get the benefit of freeing up floor space and minimizing costs. Everyone wins on durability too. This equipment’s industrial-grade construction ensures long-life which makes it a smart investment for facilities, like yours, that demand the best. When you optimize on design, you optimize on the efficiency of your facility.

Set them up for Success

We love that we were able to build the Ground Base® Multi-Squat with athletes in mind, providing them with a versatile tool to take their training to the next level. The machine’s got amazing features, such as the new single-leg squat pad for doing single-leg training and two different loading positions for varying the resistance. The Ground Base® Multi-Squat allows anyone who uses it to perform a variety of exercises that target different muscle groups, which also allows for the freeing up of a barbell (and bench) for other athletes who need them. From beginner to elite, this versatile machine is an ideal way to help athletes reach their peak, and to push performance to new heights.

Intuitive Features, Maximum Potential

Our multi-squat is in a league of its own, combining exceptional design with intuitive features that help athletes push through to their limits. The new, ground-breaking single-leg squat pad ensures consistent support and stability, making it easier for athletes to master exercises. The weight rods offer consistent resistance throughout the entire range of motion, ensuring muscles are continuously engaged and challenged. With customizable settings, athletes can fine-tune their workouts to their specific strength needs, driving peak performance and maximizing training outcomes. For Facility Managers like you, this machine offers unmatched durability and versatility, elevating any training space.

Article by Laura Cohen

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/ground-based-training?utm_source=instagram&utm_medium=social&utm_campaign=2025-hs-plateloaded&fbclid=PAZXh0bgNhZW0CMTEAAad11xnVneKNKE2PYtHiDo63YZGEHfkMYo-HNP6PVFrovXcCv_7zzDCfEclhjw_aem_Px-rmGGxvhYpRS7eEpe0-A

In strength and conditioning, every piece of equipment must have a clear purpose—boosting performance, feeling right, and achieving results. The Hammer Strength Super Fly is designed with these goals in mind. Unlike traditional pec fly machines or free weights, the Super Fly elevates upper-body training with its advanced design, flat-to-decline adjustability, and a smooth, purposeful movement pattern.

Built for Performance: Key Design Features

The Super Fly is not your typical fly machine — it’s designed to give you total pec exhaustion in one machine. Help your athletes tailor movement paths with the Super Fly’s intuitive Flat-to-Decline Adjustment. Enable engagement of different angles of the chest and optimize muscle activation. Your athletes will appreciate the Extra-Long Handles which ensure a natural range of motion for a variety of arm lengths – everyone can maintain consistent mechanics throughout their training. The FreedomFly Back Pads provide a secure yet unrestricted feel, letting the shoulders move freely without restriction, which is key for both muscle engagement and joint health. And finally, the Raised Foot Placement helps athletes achieve proper positioning, eliminating unnecessary stress and keeping the movement as efficient as possible.

Why It’s Different Than Dumbbell Flys

Dumbbell fly’s have always been a core component of upper-body training, but they come with their drawbacks. Free weights depend on gravity, so resistance is greatest at the bottom of the movement and decreases as you reach the top. In contrast, the Super Fly is designed so that the resistance maintains constant throughout the entire range of motion so that muscles stay fully engaged from start to finish. With a light starting resistance of just 8 lbs per arm, beginners can focus on perfecting their technique, while advanced athletes can increase the load for maximum resistance. Additionally, the Range of Motion Adjustment deepens or limits depth depending on training needs.

Elevate Your Training Space

Performance facilities demand equipment that gives athletes the tools to train the way they compete. The Hammer Strength Super Fly is more than just a chest machine—it’s a tool for developing explosive pressing power, shoulder stability, and functional strength. Whether you’re coaching elite athletes or serious lifters, this machine brings a level of versatility and effectiveness that can’t be matched by traditional flys or cable crossovers.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/hammer-strength-plate-loaded-super-fly

Unlocking Longevity and Health Through the Decades – By Ian Rushbury

As we move through 2025, dubbed “the year of strength training,” there’s a renewed focus on building resilience and longevity through targeted strength workouts. Following last year’s surge in popularity for Zone 2 cardio training, which emphasized endurance and heart health, this year is all about harnessing the power of strength training.

Whether your members are in their 20s or 70s, engaging in a well-rounded workout routine using a mix of pin-loaded machines, plate-loaded machines, cable configurations, and free weights can boost key health markers and help maintain independence, maximizing their time both in and out of the gym. It might be time to revamp, redesign, or reignite your strength offering to meet the growing demand for this popular training mode.

Strength Training Across the Decades

In Their 20s and 30s

During early adulthood, the body is at its peak. This is the ideal time for members to build a strong foundation by emphasizing free weights like barbells and dumbbells, which recruit major and minor muscle groups and promote coordination. Plate-loaded and pin-loaded machines help newcomers learn proper form and balance. Establishing a solid training base early in life leads to increased bone density and muscle mass, setting the stage for a lifetime of strength and resilience. Doubling up on popular cable crossovers and configurations can improve member flow at peak times, as younger members tend to focus on training volume with multiple sets.

In Their 40s and 50s

As metabolism slows, training patterns need to adapt. Full-body strength training with a focus on larger muscle groups is essential for exercisers in their 40s and 50s. For those with limited time, plate-loaded and cable machines offer efficient workouts and less moving around the gym, allowing for increased recovery time between exercises. Design suggestions include pairing machines of opposing muscle groups for time-efficient workouts or creating pods of 3-4 machines that work the same body part or major movements (push, pull, hinge, twist).

Cables provide constant tension, mimicking everyday movements like twisting, pressing, and pulling, saving time and enhancing functional strength. Incorporating a mix of cable movements and machine-based exercises maintains muscle mass, supports joint mobility, and promotes metabolic health. Consistent strength training improves health markers such as blood pressure, cholesterol levels, and insulin sensitivity, contributing to long-term wellness.

In Their 60s and Beyond

In later years, strength training becomes critical for preserving independence and reducing fall risk. Pin-loaded machines offer stability, adjustment ease and support during exercise, making them especially valuable for older adults. Bodyweight, resistance bands, and cable machines can also be used effectively to maintain muscle strength and flexibility. Even short sessions of targeted strength work can boost cognitive function, improve balance, and extend overall health span. Often, sessions for these members can be longer in duration, but also consider their rest periods to be longer, so a well-designed training space with multiple machines for legs, back and chest are a key consideration for facility owners.

The Power of Lower Body Training

Lower body training is the cornerstone of strength training, significantly impacting longevity and daily function. Operating at least a 2:1 ratio of lower body to upper body training routines and gym floor equipment choices will help operators stay ahead of this rising strength trend. Exercises like squats, lunges, leg presses, glute bridges, and step-ups build muscle, enhance core stability, and balance, reducing the risk of falls. Working large muscle groups in the lower body increases circulation, stimulates whole-body muscle growth, and boosts metabolic rate, leading to cardiovascular health improvements. Strong legs also contribute to better insulin sensitivity and reduced inflammation, both critical for long-term health.

Health Marker Improvements

Regular strength training has been well-researched and linked to improved health markers. Consistent exercise can lower blood pressure, reduce LDL cholesterol, and boost HDL cholesterol levels. It also helps manage blood sugar levels, reducing the risk of type 2 diabetes. Additionally, strength training can decrease body fat and improve muscle-to-fat ratios, important for metabolic health. These benefits extend beyond the physical, as strength training reduces stress and improves mental well-being, contributing to overall quality of life for your members.

Crafting a 40-70 Minute Workout for All Decades

Your facility’s trainers can promote well-structured workouts lasting between 40 and 70 minutes, effective for building strength and enhancing health. Here are some strategies to maximize members’ routines:

• Warm-Up (5-10 minutes): Begin with dynamic stretches and light cardio to increase blood flow and prepare muscles for exercise.
• Compound Movements (20-30 minutes): Focus on multi-joint exercises like squats, deadlifts, presses, and rows, which work several muscle groups simultaneously, boosting efficiency and calorie burn.
• Accessory Work (10-20 minutes): Incorporate smaller muscle group exercises using cables or free weights, targeting legs with exercises like leg curls, calf raises, or glute bridges to enhance lower body strength and stability.
• Cool-Down (5-10 minutes): End with foam rolling, yoga movements, stretching, and light mobility work to aid recovery and reduce muscle soreness.

By tailoring workouts within this time frame, members can address all major muscle groups while ensuring they have enough time for both intense training and proper recovery. Adjusting intensity, volume, and rest intervals according to age and fitness level will optimize benefits and keep them on track toward long-term health gains.

Make 2025 Your Strongest Year

Midyear drop-off is real—many have already quit their strength goals. Help your members recommit and push through the slump. The rise of strength training is a testament to its versatility and profound impact on health across every age decade. Whether they are building a robust foundation in their youth, countering age-related strength declines in midlife, or preserving independence in their later years, incorporating a variety of strength training methods including leg exercises will most certainly lead to improved health markers and a longer healthier life.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/rise-strength-training