Frequently Asked Questions
Question: Great results in 20 minutes, twice a week?! It sounds too good to be true.
Slow-motion strength training has a lot of benefits when compared to other exercise methods. The workout is incredibly time efficient, and it produces great results in your body. The reason why slow-motion strength training is not too good to be true, is that once you’ve learned how to perform it well, the method is quite challenging both mentally and physically. And because it challenges your muscles so deeply, it’s a great stimulus to produce improvements in the body. So if you’re willing to concentrate deeply and give your top effort for 20 minutes, you’ll be able to reshape your body with a much smaller time investment than it would take using other exercise methods.
It’s also useful to mention that we’ve been in business since 1999, and have successfully trained thousands of clients at our personal training studios throughout California. During our entire time in business, we’ve backed our services with a full-satisfaction, money-back guarantee. And slow-motion strength training has also been the subject of articles or interviews in:
» The San Diego Union Tribune
» The New York Times
» The Today Show (NBC)
» Business Week
» Shape Magazine
» Woman’s World
» The La Jolla Light
» The La Jolla Village News
» National Public Radio (NPR)
» Many other magazines, newspapers, TV shows, and radio programs
Question: I don’t have a lot of experience with exercise. Is this the right workout for me?
Yes, slow-motion strength training is totally appropriate for someone who’s not accustomed to exercise. In fact, since it’s more effective at changing your body than other exercise methods, it’s the best thing for somebody who’s just starting out. People who start slow-motion strength training go through a learning period before they become proficient at the method. Interestingly, people that have limited exercise experience in some ways have a learning advantage in that a beginner to weight training doesn’t have to unlearn bad habits while learning how to perform slow repetitions. A good portion of our new clients who come to us are beginning exercisers, and our certified instructors are careful to work with each person at a pace which is appropriate for each individual.
Question: Will I get big and bulky?
Many women have a fear of “bulking up” from strength training. And with the size of female bodybuilders displayed on covers of muscle magazines, on the surface this fear might seem realistic. However, the truth of the matter is that very few of us (male or female) possess the genetic potential to get excessively muscular (especially without steroids). The genetic potential to get as big and muscular as a champion bodybuilder is estimated to be on the order of one in a million. So most of us can’t build really large muscles, even if that’s what we wanted.
In fact, if you’re older than 25 and dissatisfied with your appearance, it’s more likely that too little muscle is the problem rather than too much muscle. Adults who don’t strength train lose an average of a half pound of lean muscle tissue each year starting at age 25.1,2 So, a typical 55-year-old woman will have 15 pounds less muscle on her body than she did at age 25. Ask yourself – “Was I ‘big and bulky’ and too muscular when I was 25?” If you’re like most, you’ll answer something like, “No, I wasn’t too muscular at 25. In fact, I looked better than I do now.” Since most people’s waists, hips, and thighs are now larger than they were at age 25, this lost muscle tissue has often been replaced (and added to) with extra fat. If you can start replacing the muscle that you’ve lost, it will tone your body, as well as increase your metabolism to burn more fat. And since muscle is denser than fat, adding muscle and losing fat will make you smaller and firmer.
Question: Are the trainers certified?
Yes. Every one of our instructors goes through an extensive education process and passes a comprehensive personal trainer certification involving several written exams, an oral test, and several practical exams. The certification our instructors pass is more extensive than any of the other personal trainer certifications that are available in the fitness industry.
Question: When will I see results?
In general, most people should see changes in their bodies within about 6 weeks. The speed and amount of results can depend on a number of factors, including how well your individual body responds to the stimulus of exercise, how effective your nutrition is, and how effectively you learn to challenge your muscles. So, different people can see results in different amounts and at different rates. But as a general answer to the question, our clients should expect to see improvements within the first 6 weeks.
Question: Is slow-motion strength training something I can learn to do on my own?
Yes. Although many of our clients value our service so highly that they continue to exercise with us for months or years, we’ve also had clients who have worked with us for two months, learned how to perform the method effectively, and then have successfully continued a slow-motion strength training routine on their own. From one perspective, nobody can challenge their muscles as deeply by exercising on their own as they can when supervised by an instructor. But if you are going to be exercising on your own, slow-motion strength training is the best choice. Slow-motion strength training is going to be a better stimulus, more time efficient, and safer on your body whether you’re exercising by yourself or training under the supervision of a certified instructor.
Question: How much do the personal training sessions cost?
In addition to offering superior value (50% better results on average,3,4 and we save our clients over 2 hours a week compared to a regular trainer), in general we cost about half as much money per month as a typical personal trainer in California. Our price per personal training session is less than other trainers, and our clients workout at most twice a week with us. Since most other personal trainers recommend their clients work with them three days a week (or more in some cases), with us you’re not only spending less money per personal training session, you’re also spending your money less often. So, we wind up costing about half as much per month as other personal trainers.
If minimizing cost is a top priority for you, you may want to consider working with us once a week instead of twice a week. Our clients who train with us once a week pay roughly a quarter of the money per month that a regular trainer would cost. And training with our special method just once a week for 20 minutes will produce about the same amount of benefit as exercising 3 times a week for hour-long sessions with a regular trainer.5 So if minimizing cost is a top priority, train with us just once a week. You’ll get about the same results as you would with a regular trainer, you’ll save about 75% of the money you’d pay a regular trainer, and you’ll save yourself almost 3 hours every week.
(The specific pricing of our personal training sessions varies by location. Please call the studio nearest you to get current rates and more information.)
- Evans, W. and Rosenberg, I. (1992) Biomarkers, New York: Simon and Schuster.
- Forbes, G. B. (1976). “The adult decline in lean body mass,” Human Biology, 48: 161-73.
- Wayne L. Westcott, Ph.D. (and others) Effects of Regular and Slow Speed Resistance Training on Muscle Strength, Journal of Sports Medicine and Physical Fitness, 2001, Vol 41, Iss 2. Pp 154-158
- The Nautilus Book, Ellington Darden, Ph.D., Copyright 1990 Contemporary Books, Chicago, IL, P. 85
- For those who are mathematically inclined: twice-a-week slow-speed strength training averages 150% of the results as regular weight training. Since a number of studies show that once-a-week strength training produces about 70% of the benefits of training two or three times a week, once-a-week slow-speed strength training would yield 105% of the benefits of regular weight training (70% of 150% is 105%).