Strength Training 101

We dive into the science and applications of strength training for all ages, defining what it is and dispelling common misconceptions about how to build real strength.

• Strength training requires working muscles at 70-80% of maximum capacity, not high-rep endurance activities
• Children as young as 6-7 can safely strength train, with research showing no negative impacts on growth
• People in their 80s and beyond benefit tremendously from proper strength training for fall prevention and quality of life
• Training 2-3 times weekly with full-body sessions is the "Goldilocks zone" for most people seeking results
• Power (ability to move quickly) is lost twice as fast as strength with aging, making speed training crucial alongside strength work
• Consistent practice of fundamental movements like squats, presses, and pulls applies across all ages, just modified appropriately
• There are no "bad exercises," only inappropriate applications based on individual circumstances
• Functional fitness prioritizes training that improves real-life movement patterns and abilities

If you're a current Alliance Fitness Center member who has never had a Functional Range Assessment (FRA), we're looking for three volunteers to receive a free assessment as part of our coach training program. Contact us to participate!