The Wakeup Call that Helped Her Get Strong at 71

personal trainer 70 women

Most people will wait for something bad to happen to take control of their health.

For some it's getting a scary diagnosis, for others it's watching a loved one struggle with cancer, and for Nancy Pang, it was a painful wakeup call.

 

The Wakeup Call

A few years back, Nancy Pang took a nasty fall that resulted in a fractured shoulder. But this wasn’t her first fall.

Previously she had fallen while walking on the cement. Before she could figure out what tripped her up, she suddenly found herself on the ground in pain.

“I fell hard on my right hip and I was black and blue for weeks. I could not walk at first.”

It took Nancy a week to be able to gain the strength to walk around her house, but it was a couple of years before she was walking around normally again.

At the time, she was working an all-consuming job that required her to be on her feet, walking school campuses throughout the day. Not being able to get around easily was a big setback for her.

It was then she realized she couldn’t get through an average day without struggling to walk, and her travel plans may not be possible anymore.

“That was a wakeup call.”

Nancy knew that if she couldn’t manage her own luggage, and walk around easily, especially to some of the European destinations she had plans for, she wasn’t going anywhere.

Nancy decided it was time to gain strength, improve her balance and gain the confidence to do all the things she had set out to do.

In 2017, she joined our SW San Jose Studio and has stuck with it ever since!

 

the perfect workout client

 

The Accountability of a Coach

Sticking with one workout for over 3 years is a big accomplishment for Nancy because it's the longest she’s ever stayed with a fitness program.

One of the biggest factors of Nancy’s consistent success is the accountability of a coach.

At The Perfect Workout, our Certified Personal Trainers are trained to coach every client through a safe and effective workout. This allows our clients to work with any trainer, any time.

“They're all good. So it's a credit to your company to make sure that people are skilled and competent. They know what they're doing.”

Nancy has been working primarily with one trainer, Jeffrey Blockson and loves the careful attention he’s given her during her workouts.

“Jeff is terrific. He's caring. He's mindful and takes things into consideration, which I really appreciate. And he's creative, changes it up all the time, so that it's never the same and doesn't get boring.”

For someone like Nancy, who admittedly gets bored with programs easily, this is an important part of having a coach. She gives Jeffrey a lot of credit for his ability to adapt to her preferences and needs.

She believes his coaching and encouragement have helped her gain more confidence and his knowledge of the body and workout have helped her get an exceptional workout each session.

“Nancy is a trainer's dream! She's very serious, attentive, and persistent, both during and after our sessions. It's always a pleasure working with her, while seeing and hearing about her progression, physically and mentally! She's an amazing example of true strength!” – Jeff Blockson

 

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Her Sustainable Results

During her time at The Perfect Workout, Nancy has achieved many of the goals she had when she first joined.

She’s lost weight, and improved her strength, her posture, her balance, the arthritis in her hands, and the confidence to avoid another fall. 

“I have less of a fear of falling. Because I know I have better muscle tone. I have more confidence in just moving.”

 

Read one client's story of how he DID fall, and saved himself from injury. 👇🏻

avoid falling senior workout

 

Her Attempt to Workout on Her Own

Shelter-in-place was announced and before she knew Virtual Training was an option Nancy thought, “Oh, no, I can't go to my workouts. What am I going to do? I had a real concern about losing all the gains that I've made over the years. And I said, I can't let this happen.”

So when Virtual Training was offered to the Bay Area, Nancy was excited about the opportunity to continue with her personalized workouts. Since starting, she’s been all-in with her at-home workouts with Jeffrey and loves the convenience of them.

“It's such a great solution.”

Many have tried to do these workouts on their own at home, without the guidance of a trainer, and when Nancy tried she quickly learned it was much more difficult to achieve a good workout.

“I have a tough time remembering all the exercises in chronological order. When Jeffrey's there, he's got it ordered and he's selected the exercises so that it's a full, whole body workout. And I'm sitting there going… I don't know if I did that?”

Nancy quickly learned she didn’t exactly know how to piece the workout together, didn’t know how long to go on each exercise or how to push herself to muscle success like her Trainer does.

When her Trainer is there, “he’s watching, counting and encouraging and saying 10 more seconds. Give me one more. And so the intensity goes up. So when I'm doing it by myself, it's much harder to coach yourself.”

 

 

Not only is her Trainer there to encourage her, he’s also there to coach her through all the nuances of perfect form, breathing and ideal speed- all while hitting that crucial point in the exercise, muscle succes.

After doing the workout on her own, Nancy doesn’t think it's nearly as effective as working with her Trainer.

“Once I lose form, I’m not really spending my time well. I'm not getting the same benefits.”

And she doesn’t think that she would actually keep up with the workouts if she didn't have that accountability piece.

“That would be easy to just say, oh, I'll do it tomorrow and then tomorrow comes… are you going to do it tomorrow?”

Having the scheduled, paid-for workout on her calendar at a specific time and a Trainer waiting for her, makes her show up each time. If she doesn’t, she knows it's her loss.

“With this program. I call it an investment in myself. And as I age, I don't want to be what I've seen others become. Which is not being able to walk, not being able to pick up my own luggage, pick up my own groceries without the difficulty of falling. It's very damaging when we fall now. At my age, it takes a whole lot longer to recover.

 

Nancy Pang

She’s Not Going Anywhere

The benefits of slow-motion strength training are endless and it's a workout you can do well into your 70s, 80s, and even 90s. You can’t say that a lot about a lot of other workouts.

“Because it's safe and you're not throwing weights around. You're not trying to pick up something that's heavier than you can really safely manage. And so that's key because like I said, we injure ourselves, then it takes a long time to repair.

I've stuck with it. I'm not going anywhere.”

 

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Proof Virtual Training Works

Personal Trainer Carlsbad CA

Virtual Training sounds great and all, but do you actually have proof it works?

Of course we do.

In March 2020 our entire company pivoted to Virtual Personal Training as a means to keep our clients on track with their fitness goals and continue providing safe, effective workouts. There was a lot of unknown about how to stay connected, challenge our clients and quantify results back then.

We’ve been confident about our ability to provide life-changing Personal Training to our clients for over 20 years. Even a global pandemic couldn’t change that.

Since March we’ve coached over 26,000 Virtual Training sessions and are happy to share some of the results our clients have experienced from this new program.

 

Wait. How does Virtual Training Actually Work?

The first step is to learn about our method, which is a defining factor for an effective workout, even virtually. This begins with an introductory call with a Personal Trainer, followed by an Introductory session. Learn More about the Intro here.

The second step is to schedule weekly sessions with a Personal Trainer where they will guide and hold you accountable with your customized, safe, and effective slow-motion strength training program.

The third step is to show up consistently, work hard and watch your strength improve and your feeling of accomplishment grow every single week!

To learn even more about our Virtual Training program, click here. And to get started with your FREE Introductory call, click here.

 

Strength Training Carlsbad CA

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These Women are Getting STRONG

Our client Christine Gandel, who lives in Montana- nowhere near The Perfect Workout studios- began Virtual Training the moment we began to offer it. Having been a past client in Menlo Park, CA she knew this was the best workout for her. Now it's an option for her anytime, anyplace.

Since beginning virtual training Christine has increased her strength on:

  • Bicep Curls by 25%
  • Overhead tricep extension by 33%
  • Chest press by 19% (Matrix machines)
  • Leg extension by 20%  (Matrix machines)
  • Lat Pull down by 10%  (Matrix machines)

I’ve definitely noticed that my muscles are more defined since restarting with virtual training. Walking up stairs is easier and I’m stronger since my weights have increased. I’m glad I can stick with the twice weekly sessions and that I have someone to direct my training to work around the health issues that come up from time to time.”- Christine G.

 

Personal Trainers in Carlsbad CA

 

Registered Nurse, Lori Grosse from TX is thrilled to be back in the studio and part of the excitement is that she has been able to get even stronger over the past few months.

Lori trained with her Personal Trainer virtually for 8 weeks, and since she’s been back in the studio, she’s been able to pick up exactly where she left off, and then some.

Lori has increased her strength on every single exercise, and her results have even convinced a friend to join!

 

Strength Trainer in Carlsbad CA

Strength Trainers in Carlsbad CA

 

I am thoroughly enjoying my virtual workout with Alyssa. Following the studio closure I did not start the virtual training for several weeks.  I remember how I felt at that time and the training has given me more energy.  I know that I am gaining strength because I am able to perform the exercises better and longer.  Alyssa has had to adapt to make some of them more difficult as I advanced.  I am looking forward to returning to the studio when open but definitely feel much more energized and stronger than if I had not been doing the virtual training.”Brucie Melvin

 

Strength Trainer Carlsbad CA

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This Professor is Losing Weight

Remember Frances from Chicago? If not, be sure to check out her story here. At age 64, Frances has been successful at losing weight, gaining strength and aging with confidence with a simple solution… slow-motion strength training, and she did it virtually,

In addition to losing 9 lbs during quarantine (which is a lot! See photo below) She’s also successfully maintained her strength on every machine as well as adding strength to her Leg Press weight by 10lbs. These are the biggest muscles in the body which have the greatest impact on the body’s ability to burn more calories.

Personal Trainer in Carlsbad CA

Personal Trainers Carlsbad CA

 

The Guys are Getting Gains Too

Rich Turner, a long time client from Del Mar, CA has been able to make his lifelong passion of running possible again with slow-motion strength training. Read more here. So how has Virtual Training fared for him?

Rich has maintained strength on every machine as a result of his at-home workouts with a Personal Trainer. He was also immediately able to lift more on the Chest Press machine when he returned to the studio than he was able to pre-COVID. Those slow-motion pushups definitely paid off!

 

 

I believe that Virtual Training helped because the improvised weights challenged me to think more about form and made me stronger in multiple directions. Mind-muscle connection became quicker, easier to achieve.” – Lin Rowland

 

 

“I’m more flexible than before. The isometrics are moving me in ways that I wasn’t before, and I’m noticing those effects.” – Doug McGrath

 

Personal Training Carlsbad CA

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They didn’t lose ANY progress.

A Note from our Virtual Training Manager:

“I think what really has been cool to see is all of the clients who were doing Virtual Training have picked up right where they left off. I haven't had to bring weights down except for maybe one or two machines for any client.

There were clients who came in the next session [after returning to the studios], I had to raise their weight because they went longer on those machines. It was like they never left.

Those who did Virtual Training didn't skip a beat. They didn't lose any progress.” – Hannah McKinley

 

Strength Trainers Carlsbad CA

 

How do we know all of these details about our clients?

We track your progress, diligently.

The 3 pillars of exercise and what we provide at The Perfect Workout are safety, efficiency and effectiveness. We track all the details of your workout including seat settings, positioning, weight/resistance, time spent on exercises, and even how many pillows you need under your neck to establish comfort and proper form. We do all of this to ensure your sessions are safe, they produce results, and are completed in 20 minutes.

We keep track of all of the details so you don’t have to.

Get the energy and strength you need to be healthy, active, and live your best life! From anywhere, anytime with our Virtual Training Program.

 

Talk with a Trainer today for FREE!

 

Overcoming the Wheelchair to Walking Tall & Training Others to Get Stronger

Personal Trainer Park Cities TX

 

At age 13, Doctors told her she’d lose the ability to walk without assistance by 16.

Hannah McKinley was diagnosed with Charcot-Marie Tooth, a neurological syndrome that was sending her down a path to being wheelchair bound and becoming dependent on others.

With the help of slow-motion strength training and her own personal trainers, Hannah has been able to avoid walkers and wheelchairs, is stronger than ever, and is one of the leading Trainers at The Perfect Workout.

 

 

The Diagnosis 

Charcot-Marie Tooth Syndrome targets the nerves down Hannah’s back, causing them to become enlarged which affects how her muscles grow and causes muscle atrophy.

Doctors predicted that by the time she was 16, Hannah wouldn’t be able to walk, at least without some kind of assistance. Because there is no cure for this syndrome, they chose options to slow down the decline.

Hannah went through a double hamstring and calf surgery to lengthen the muscles. The surgery put her in boots, braces and casts all the way up to her hips. The Doctor told her the surgeries would slow muscle atrophy down for now, but what would keep her out of a wheelchair was continual strength training and flexibility.

“I didn’t want to graduate high school in a wheelchair. I didn’t want to go down the aisle for my wedding in a wheelchair. So I worked really hard.”

Hannah worked with a lot of Physical Therapists and Personal Trainers to gain strength and flexibility. They helped her build up her strength physically as well as emotionally.

“There were a lot of people cheering me on. And that's what really made the biggest difference.”

 

Strength Training Park Cities TX

 

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Maintaining Strength on Her Own


“After all of the surgeries, I was in the recovery and building stage. I remember going into a gym and it was overwhelming. I didn't know really what to do or what would be beneficial for me other than the physical therapy exercises that I had on my little sheet of paper.”

Hannah began to talk with some of the Personal Trainers at the gym and received guidance on what exercises that would target specific areas of the body she wanted to work on.

“It kind of helped me build confidence and also be able to do my own research to see what would be effective.”

That research ultimately led her to discover slow-motion strength training which has become Hannah’s chosen method of exercise.

“This is my savior when it comes to being stronger, because what I was doing before worked, but it wasn't efficient. Now I'm actually stronger. A lot of people with my disorder can't say that they're stronger than when they were before or when they were diagnosed. And so it allows me to get that strength in a safe way and an effective way.”

Fitness Trainers Park Cities TX

 

The Client Becomes the Trainer

Having had such an impactful experience with her own Personal Trainers and what seemed like the perfect workout for people battling similar issues, Hannah decided to become a Personal Trainer herself.

She joined with The Perfect Workout in Wilmette, IL and ultimately moved to the Dallas Ft. Worth area where she continues to train clients today.

One client in particular has been working with Hannah for a little over a year and has achieved big results such as losing 50 pounds and gaining a ton of strength.

Hannah wanted to show her client just how strong she’s gotten over the course of a year. So, she put her through what we call the “3rd Leg Press Test.”

She had her client do the Leg Press exercise using the same weight she started with at The Perfect Workout with, which was 200lbs.

The weight flew out so fast it shocked her client!

Why was she so shocked?

Because this client is now pushing just shy of 400lbs on the same exercise. She got to physically feel how much stronger she had become from her 20-minute sessions with Hannah.

“It was so fun. It was incredible. She was blown away.”

 

Strength Trainers Park Cities TX

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Her Weapon Against Decline

Recently, Hannah and her husband went on a 10-mile walk around her local lake. They never intended to walk that far but it naturally happened as they were walking, talking and having a good time.

From being told she’d need a walker or a wheelchair to be able to walk in her adult life to having the strength and stamina to casually complete a 10-mile walk, a big milestone.

“It's moments like that. That makes me incredibly thankful for where I'm at right now.”

If Hannah did not have the strength she has now, she’s convinced there would be a lot of things she couldn’t do. Slow-motion strength training has made it possible for her to enjoy life.

Her syndrome may be degenerative but Hannah doesn’t plan on going down without a fight, doing whatever she can to hold off decline as long as possible.

“Slow-motion strength training is my main weapon against it.”

Personal Training Park Cities TX

 

A Pioneer in Our Virtual Training

In October 2019, Hannah’s parents visited her from out of state.

Her mom, Robin Lancaster, has Multiple Sclerosis (MS) and it's always been a little bit of a struggle for her to maintain her fitness.

So when they came to visit, Hannah decided to put her mom through a workout in the studio. Robin loved the workout and wanted to continue with it but The Perfect Workout currently doesn’t have locations in North Carolina.

This gave Hannah the idea to train her virtually.

After some trial and error, they figured out how Robin could do slow-motion strength training with limited equipment and the live coaching from Hannah over the computer.

From October 2019 to March 2020, Robin lost 15 pounds, she’s improved her strength drastically and improved her quality of life in everyday activities.

“She feels like she can enjoy being out in the yard and doing what she wants to do. She's even got [muscle] definition. She said she's never seen that before.”

 

Personal Trainer in Park Cities TX

Personal Trainers Park Cities TX

What Hannah didn’t know was that she and her mom were laying the groundwork for what would become The Perfect Workout’s Virtual Training Program.

When COVID hit the world, Hannah and Robin had proven that there was still a way to stay strong, healthy and lose weight by doing slow-motion strength training, virtually. And Hannah was prepared to share it with the world.

“It’s been really fun to make that transition. It was creative. And then with every other trainer being on board with it, we got to kind of pick each other's brains and [create] the perfect product.”

 

She’s Making Tomorrow Count

“No matter who you are, or where you're at in life, find the time to invest in your health because life is short. We don't know what's going to happen tomorrow. So take the time to invest in the quality of your life.”

Hannah genuinely believes one of the best ways we can do that is slow-motion strength training, because you get your time back-  something you really can't buy. 

 

Strength Trainer Park Cities TX

Being a part of The Perfect Workout has been an incredible experience for Hannah, and now as the Manager of our Virtual Training Program she will be able to be a part of the team no matter where life takes her.

“I want to stay with this company for as long as I can. I don't think I've ever worked for a company that I feel truly cares about me as a person and cares about me as an employee.”

 

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Make time for Health, or Make Time for Being Sick

Personal Trainer Walnut Creek CA

 

Nobody schedules time to “Be Sick” on their calendar!

But as our client Marcia says, “If you don’t make time for being well, you make time for being sick.”

So, schedule 20 minutes on your calendar this week to “Be Healthy.” and keep reading for more…

 

 

Marcia Farrar wanted to get stronger for her active and adventurous lifestyle. As an avid international traveler she wanted to have the strength to lift her luggage into the overhead bin on her flights.

As well as traveling, Marcia wanted to be able to keep up with the adventures of grandparenting. With two growing granddaughters it's important to her to be able to play with them, keep up with their high energy and have the strength to lift them up.

But Marcia was missing the strength to be able to do all of those long-term.

She knew she needed to start strength-training but the typical gym atmosphere was not a good fit for her. Hearing limitations made it challenging for Marcia to hear in a big gym with loud music and a lot of background noise.

And frankly, she just didn’t care for the gym in general.

“I didn't like the circuit having to wait for things. Also I would be so close to my house, I would see people that I know and then I would start talking with people. And then I would be there for like two hours!”

She needed something that would get her stronger, cater to her needs and not take hours out of her day.

In April 2017 Marcia heard an ad on the radio talking about a workout that was 20 minutes, twice a week.

“I thought, wow, that sounds pretty good. Anything that I have to do three times a week, it's so much more difficult than twice a week. And 20 minutes was also a great length of time for a workout.”

So she joined the Walnut Creek studio at The Perfect Workout and has been with us ever since.

Personal Trainers Walnut Creek CA

 

Start Today with a FREE Introductory Call.

 

Adventures in Her 60’s

Marcia’s been with The Perfect Workout for over 3 years and has become stronger in all areas. Strength training has helped her continue her adventures of swimming, hiking, and traveling.

“I feel stronger, especially arm strength. Carrying groceries, riding a bicycle, I can go up hills a little further than I used to. I just feel like I have more energy.”

Marcia is a member of a senior hiking club where she goes on 6-9 mile hikes with others in their 60s and 70s.

Her 20 minute strength training sessions have helped her keep up with her hiking crew and have given her the ability to maintain the activities she loves.

“I have more stamina for those things. All of it was enhanced.”

Strength Training Walnut Creek CA

 

 

 

Consistency in Her Workouts

In her 3 years of slow-motion strength training at The Perfect Workout, Marcia has not missed a single session (except for being out of town- which we now have a solution for that!).

And this included working out through two foot surgeries. Each time she was operated on, she was able to return immediately to her workouts to which her trainer adapted to her recovery and customized the workout.

Being able to continue with her personal training sessions during a time where it's common and convenient to be sedentary, helped Marcia mentally, physically, and emotionally.

“Just to know that I was staying fit while I was convalescing- because I couldn't walk distances- was good for me.”

Every trainer Marcia has worked with has treated her as an individual and personalized the experience for her specific needs.

“There's some things- I have arthritis in my hands, they'll give me a splint or something on top of certain equipment. [They] will modify exercises or think of new ones for me for a greater challenge. [They] make sure that I'm safe.”

 

Personal Training Walnut Creek CA

 

Her Lifetime Health Plan

By working out with a Personal Trainer and using our slow-motion method, Marcia knows she’s doing something safe, yet challenging and in such a brief, convenient way.

“It's well worth the expense. It's really worth it because if you don't make time for being well, then you have to make time for being sick. I need to keep doing this for maintenance. It's a lifetime thing. You don't just do it for a short term goal. This is a lifetime health plan.

At The Perfect Workout we know you want to avoid age-related pain, injury or health issues, and keep up with loved ones.

But in order to do that, you need to get stronger, gain energy, and have a workout you can stick with.

 

Start Today with a FREE Introductory Call.

 

Virtual Training is Here to Stay: How to Get Started

Strength Trainer Long Beach CA

 

The world around us is beginning to open back up but do you know what’s sticking around?

Virtual.

Virtual meetings, virtual birthdays, and most definitely, Virtual Personal Training.

Chances are you’ve heard about Virtual Personal Training and if you haven’t tried it you might be thinking:

  • Is this for me?
  • Is it worth it?
  • How can it be personal if it's virtual?
  • Can’t I just do this on my own? 
  • Is it as good as in-studio workouts?

So, we’re here to answer your questions, beginning with everything you need to know on how to start Virtual Personal Training.

Our Virtual Personal Training program begins with a 1-hour introductory session. Every session after that is only 20 minutes. In this 1-hour session with a Personal Trainer we will:

  • Go Over Goals & Health History: We want to make sure we fully understand why you are here, what you want to improve, and if there are any injuries or limitations we need to be mindful of.
  • Introduce You to Slow Motion Strength Training: Teach you our 20 minute, twice a week method and WHY it is the most effective way to exercise.
  • Demonstrate the Exercises: See the method in action and deepen your understanding of the workout.
  • Have You Perform the Exercises: This is the fun part! You get to take what you learned and do the exercises as a Trainer coaches you through them.
  • Answer All of Your Questions: We won’t leave you hanging. You’ll get a chance to ask questions and decide on a personal action plan with your Trainer.
  • Your Goals & Health History: We’ll begin your session by going over some of the most important information- all about you! 


You and your Personal Trainer will have an in-depth discussion about what goals you’d like to achieve and why. It’s important to have clarity on what the future version of you looks like so we can customize our approach to helping you get there.

We understand it's intimidating to try something new and it can feel like a struggle to find a program that works for you. The more we know about you and your past health obstacles, the more successful your future sessions will be.

Next, we will address any current or previous injuries and/or limitations you may have relevant to working out. Our method is extremely customizable and our Trainers are taught how to adapt to a variety of injuries.

Having a clear understanding of what your body is capable of now, and the goals you have set out to achieve will help your trainer know when and where to adjust the workout. This will keep you safe and maintain effectiveness of the workout.

 

Personal Trainer Long Beach CA

GET STARTED TODAY!

 

Introduction to Slow-Motion Strength Training

We call our workout “perfect” because:

  • It’s safer…when you move slowly, you protect your joints and ensure your muscles do all the work
  • It’s more effective – again, your muscles are doing all the work without the help of momentum so you get a more effective workout
  • It’s more efficient – it’s tough to move slowly, and that makes it more intense, which means you get a better workout in less time! Woohoo!

With these things in mind, you’re getting stronger in the safest, most efficient and effective way possible. And lots of things happen when your muscles get stronger:

  • Increased muscular strength is one of the few things you can do to increase your bone density
  • Prevents fractures and joint replacements, and spinal degeneration as you age
  • It increases longevity and overall healthspan
  • Supports balance (so you are less likely to get injured if you do fall) 
  • Has been shown to increase and support a strong immune system
  • Strength has been shown to directly affect more rapid recovery time from surgeries 

 


One very special thing about slow motion strength training: It directly impacts the activation and release of
myokines. Myokines are proteins created by your muscles in response to exercise that flood your body and play a crucial role in improving your health! They can improve your immune response, tissue regeneration, and brain health. They also play a role in your memory, sleep, and mood. Myokines are why strength training is essential for longevity.

 

Demonstration

It’s one thing to hear how effective our method is, but it makes the most sense to see it and then experience it for yourself. Before you do a workout, we will demonstrate what an ideal exercise entails so you have a better idea how to perform them in your own sessions.

Workout Setup & The Exercises

Because your Introductory Session is all about learning, you won’t need to do a full workout to understand the concept of our method or feel its effectiveness.

We promise that one or two exercises will do the trick.

Your Personal Trainer will teach you how to do a real exercise, tailored to your body and abilities, and will coach you to complete it with proper form and adequate intensity.

You will also use this time to assess an ideal camera and equipment set-up for the workout. Everyone has a different workout space and varying options when it comes to workout equipment, so your Trainer will be sure to factor both of those things into your time together.

But don’t worry, all you truly need to get in a great workout is your body and the space of a beach towel. So don’t let having no equipment or small spaces stop you from trying.

This is the fun part and typically the “Aha!” moment for our clients, so have fun!

 

Fitness Trainer Long Beach CA


All Your Questions Answered

Once you’ve performed the exercises you will have an opportunity to ask any remaining questions you may have.

Your Trainer will also give you a recommendation for next steps based on your experience together and the goals you want to achieve.


To see if we’re the right fit, Schedule a FREE Introductory Call today!

The only way to see if this is a good fit for you is to experience it yourself. Many of our clients were skeptical before trying Virtual Personal Training, but the response has been overwhelmingly positive now that they’ve done it.

We’ve come up with a solution to workout anytime, anywhere, all while doing it safely and effectively. There’s no reason NOT to do it.

The Perfect Workout for Aging Women

the perfect workout aging women


I’ve been spending the last 20 years trying to lose the same 10 pounds over and over again.

You don’t want to be the person chasing the same quick fixes for weight loss and health your whole life.

Especially if you are in your 50s and 60s.

We know you want something that works for you and will continue to work for you as you get older.

So, what works for aging women?

Our client, Frances has been successful at losing weight, gaining strength and aging with confidence in her 60s with a simple solution… slow-motion strength training.

 

 

Frances Aparicio has been a university professor for 35 years and despite her love for it, it's taken a toll on her physical health.

“It's a very unhealthy lifestyle because we spend most of our hours sitting on a desk, either reading or writing and the only time we really move around is when we're teaching.”

As she began getting older and approaching her 60s she decided to do something to keep her body in shape and to stay healthy. Frances began to enjoy activities like power walking, Zumba and yoga, but she wasn’t actively strengthening her body.

Her yoga teacher told her she had wonderful flexibility but needed to gain strength. An important task for women in their 50s and 60s when muscle and bone loss becomes prevalent.

So, when she heard about The Perfect Workout, she thought, “This sounds like a good thing because I'm not spending too much time in the gym and it seems like it's pretty effective.”

In July 2018 she joined our Wilmette Studio near Chicago, IL and has been training with us ever since.

“I love it. I love the personal, intimate setting. It's really nice because you can ask silly questions or questions that may be embarrassing if there were other people around.”

The semi-private setting is particularly inviting to Frances and many women her age because it's a non-threatening environment like many of the “big box gyms.” It allows our clients to feel safe and comfortable during their workouts so they can focus on what’s important- getting stronger and healthier!

 

Personal Trainer Long Beach

Learn More about our SAFE workout Environment

 

An Investment in Aging

“This is my investment in my health.”

Because slow-motion strength training has been proven to greatly impact health and wellness in a number of ways, the time and financial investment is without a doubt preventative care for those who do it.

By investing in your health today, which a science-backed program like we offer at The Perfect Workout, you will save more time and money compared to the costs of medications and doctors visits that could add up in the future.

 

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Losing Weight at 64… and in Quarantine.

Frances; 50s were challenging. At age 50 she gave birth to her son, battled menopause immediately after and gained weight throughout the years following. But now at age 60, she is grateful to be experiencing a healthier and happier body.

In fact, Frances has been able to achieve something many people are struggling with while sheltering at home…

She’s losing weight!

With the combination of her workouts at The Perfect Workout and nutritional guidance from her Personal Trainer, Drew, she’s lost 9lbs in the past couple of months.

It’s common for women in their middle-age and senior years to struggle to lose weight, but Frances and many clients at The Perfect Workout are doing it.

And to top it off, the workouts that are supporting her weight loss are being done at home, virtually with her trainer.

Having been with The Perfect Workout for almost two years, Frances took to Virtual Training pretty quickly when we began to offer it as a solution to maintain strength during Covid.

“I wake up early, make sure that I'm ready and [the workout] gets me going. It gives me this energy during the day that I don't have on other days during the week.”

 

Fitness Training Wilmette IL

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Aging with Grace & Strength

Seeing people her age face chronic illness and lack of mobility motivates Frances to work even harder to maintain her health and the progress she’s made.

Luckily, Frances hasn’t faced any major illnesses or conditions. She feels the work she’s doing at The Perfect Workout is a preventative measure to stay healthy and age with as few issues as possible.

“But you have to work at it! You can’t expect to be healthy without doing anything.”

I hope to stay strong as much as I can. And as I get older, that I can still do things like travel and be relatively active for whatever age I'm in”

And the little, day-to-day things are becoming easier too.

“Even things like mopping my floors and vacuuming my house, doing laundry, carrying grocery bags from the car to the kitchen, gardening, all these things that are physical activities. I just feel much more strong now than I did five or even 10 years ago.“

 

Strength Trainer Wilmette IL

The Perfect Workout For Aging Women


Frances had worked with a Personal Trainer once before and although it was generally a good experience, she noticed the approach wasn’t quite right for a woman her age.

During one session, she felt like the workout was just too difficult and physically painful.

“Sometimes Personal Trainers are not really sensitive to how you need to start doing things- little by little. You can’t just expect a 60 year old woman to be doing push ups the way a 30 year old does.”

You won’t get that at The Perfect Workout.

“Once I started The Perfect Workout, I felt very safe. But still they push me to do the best I can.”

And all that hard work Frances has put in with the help of her Trainers has paid off.

“My belly has gone down tremendously, I feel thinner, I feel lighter. And I feel like I have muscle now. I feel my muscles in ways that I haven't before.

I’m much more self confident with my body and my strength. I just feel more healthy. I'm definitely more active in general, just having the energy that I haven't had in a long time.”

The Perfect Workout has just been amazing. It's been a blessing to be able to know that I'm getting stronger.”

>> Begin with a FREE Introductory Call

 

Would you have the strength to avoid a Debilitating Fall? He did.

Strength Training Falls Church

One of the biggest fears seniors have is taking a fall that will negatively change the course of their life.

A few of John Abel’s friends had experienced falls that left them either disabled in a wheelchair or battling a stroke. Falling became very possible and scarier than ever for John.

One day John slipped on black ice,  before he knew it his feet were out from beneath him and he found himself on the ground… but he caught himself.

The strength he gained throughout his entire body at The Perfect Workout had prevented him from hitting his head, fracturing his hip, or worse.

John and his incredible story will show you how he was able to tackle one of his biggest fears and make more health improvements in just 6 months at The Perfect Workout than he ever did during 6 years at his previous gym.

 

Six Years of Exercise. Zero Impact.

John spent six years doing 45-minute workouts, 3 days a week with a personal trainer at a “big box gym.” Their sessions were mostly focused on cardio rather than strength training.

“It didn’t really have any impact.”

He was prediabetic when he began at the big box gym, thinking “I’ll do this to hold my diabetes in check.” His diabetes didn’t get better.

He had hoped to lose weight. He ended up gaining 15 pounds.

He was hoping to get off some of the medications he was on. That didn’t happen.

At the end of 6 years, his contract was up. John, his wife, and their friend decided to leave and go somewhere they could actually get results. 

 

Fitness Trainer Falls Church

 

He Found his Solution.

John did his research and discovered The Perfect Workout in Falls Church, VA near him.

“I’ll tell ya I was skeptical. Going from 45 minutes where they were pounding you really hard to 20… I was skeptical. How can it be 20 minutes? How can 10 machines or so make a difference? This is gonna be not intense enough for me. We went. We really liked it.”

He told himself to try it for two or three months and if it didn't work out he’d move on to something else.

It’s been four years since John joined The Perfect Workout and he’s very happy with the changes he’s experienced in his health.

Within the past few years, there was a particularly impactul period of 6 months where John saw the most changes.

In regards to his strength he:

  • Increased his Leg Press Weight from 290lbs to 525lbs
  • Increased his Preacher Curl (biceps) weight from 70lbs to 90lbs
  • Increased his Tricep Extension weight by 20lbs.

“I got a lot stronger.”

After getting bloodwork done in December of 2019, John realized his health was getting better and better:

His cholesterol went down from 200 to 147
His A1C went down from 6.8 to 5.7
His blood pressure dropped by at least 20 points
He’s lost the 15lbs he gained prior to The Perfect Workout

 

Personal Trainer Falls Church

 

“My doctor said, ‘I don’t think you need the antidepressant anymore.’ So I got off the antidepressant.”

Both his Doctor and Cardiologist were stunned. They said ‘Whatever you’re doing, continue doing it.” 

Take Control of Your Health Today. CLICK HERE.

 

Faced with a Deathly Fear.

“For me, I’m 77 years old, to be older, strength is important. I’ve had two medical doctors tell me ‘It really is important that you do strength training.”’

One of the big reasons why strength is so important as an elderly person is to be able to prevent something John is deathly afraid of: falling.

“I’ve known three guys that were business associates that fell and hit their head on something else. One guy fell and hit his head on a desk. One guy fell and hit his head on a step. And then they had strokes or something like a stroke, brain hemorrhage of some sort. They all became disabled, in wheelchairs and stuff like that.
I’m deathly afraid of that.”

About 2 1/2 years after starting The Perfect Workout, John was walking up the stairs in front of his house in the middle of winter. He couldn’t see it, but there was black ice right outside his door.

He had just put on his shoes and they were still warm from sitting inside. With one step, his feet went flying.

“I felt my core tighten up and I caught myself with one hand! And I basically just ended up sitting down! If I hadn’t done that, I would’ve hit my head and I would’ve had the same problem that these other three people have.”

Having the ability to catch himself and not bang his head on the concrete stunned him.

“That’s another reason why I think strength training is really important. Being aware of your core. I see a lot of people my age and they can’t get out of a chair. They can’t get up out of a chair without holding onto a chair or without someone helping them up. I don’t wanna be that. I don’t wanna be that person.”

 

Strength Trainer Falls Church

 

No Stopping Him Now.

Once you know how much your life has been changed by such a simple solution of working out twice a week, you don’t stop.

So, when Virginia went on lockdown, John transitioned to Virtual Training. But he was skeptical about starting that too.

“The first few times I thought, Man, I really miss the machines. After about the first two sessions, I’ve gotten into it. It’s easy. There’s no commute. You’re right there in your house. I don’t really need any more equipment. You’ve got the floor, you’ve got walls, you've got the chair, your body, and you have some weights. So, I’m good. “

Having the ability to train virtually is a relief for John now and in the future. “ I think it really does matter in terms of being on vacation or traveling to other places where they may not have a studio, it’s a good idea. It works a lot better than I thought it would. And it’s WAY better than doing nothing.”

 

 

Getting older is inevitable, but losing strength, independence and the ability to do what you want to do is not.

If two, 20 minute workouts can help John lower his cholesterol, lower blood pressure and blood sugar levels, lose 15lbs, go off antidepressants and prevent a devastating fall, imagine what they can do for you.

 

Take Control of Your Health Today. CLICK HERE

 

Living Longer, Stronger & Smarter with Founder Matt Hedman Pt. III

Strength Trainer in Thousand Oaks


Patient
: “I need something that is going to help me live longer, get stronger, become healthier, remain injury-free and help my brain stay sharp as I get older. Do you have something for that?

Doctor: “Yes!”

Patient: “Great! What’s this magic pill called?”

Doctor: “Slow-Motion Strength Training.”

If you have any desire to age with strong bones and muscles, feel healthy and alive, add more enjoyable years to your life… and get smarter along the way… You have to do slow-motion strength training, and here’s why:

 

Matt Hedman had a relatively severe shoulder problem that caused him a lot of pain prior to starting slow-motion strength training, and his knees were just sensitive.

“I was never able to do strength training and work my leg muscles as hard or as effectively as they could have been.”

Many of our clients come to us with a pre-existing injury, chronic joint pain or have been avoiding exercise in order to avoid further injuries.

One huge benefit of our exercise method is it allows him (and many others) to train all of his muscles, including those muscles that involve his “problem area” joints, the shoulder and knees.

Slow-motion strength training is safer than other methods for the joints and connective tissues because it minimizes the impact forces on the joints.

Newton’s 2nd Law helps to explain this: Force = Mass x Acceleration

Strength Trainer Thousand Oaks

How this applies to exercise:

  • Mass: the amount of weight you’re pushing or pulling 
  • Acceleration: How quickly you’re moving the weight


Because Slow-Motion Strength training essentially eliminates momentum during lifting speeds, it slows acceleration and ultimately reduces force- or impact on the joints. Making it one of, if not
the safest way to exercise for healthy and injured bodies.

 

 

Living with Stronger Bones

Matt’s grandmother passed away from the effects of Osteoporosis. (Read More about this story) So, Matt continuously encourages his own mother, and any other woman that is concerned about Osteoporosis, to do strength training because of the power it has to improve bone strength.

There are studies showing that effective strength training can have significant positive benefits on bone density, osteoporosis and osteopenia (a precursor to osteoporosis).

All adults, particularly those in their middle age or older, want to maintain their bone density because when you have too little, it's easier for bones to break.

Some studies actually show strength training reverses bone mineral density loss and over the years we’ve helped a number of clients to reverse their osteoporosis and normalize bone density levels.

Many of our clients who have been diagnosed with osteoporosis also get prescribed medications and that's not something that they necessarily want to do. It often becomes a goal to either not have to take Fosamax  (or other medic medications related to osteoporosis) or to get off of those medications.

 

Personal Trainer in Thousand Oaks

 

Strength Training Makes You Smarter?

We know that strength training produces a lot of physical benefits such as increased strength and building bone density.

But what if it could actually improve your cognitive health? What if lifting weights made you smarter?

One study (1) done in 2017 looked at adults at least 55 years old, and had:

  • one group doing strength training
  • another group doing some computer version of brain training (puzzles, sudoku, etc.)
  • Another group doing stretching, or something that hadn't been shown to improve brain function. (control group)

 

Personal Trainer Thousand Oaks

 

After six months, strength training by itself was the most effective intervention in all the major areas, including improvements in memory and improvements in Alzheimer's disease score- which predicts the risk for developing Alzheimer's.

You would think “brain training” would have been the winner, but strength training beat it.

If you look at the evidence, it probably makes you a little smarter and, and less likely to develop Dementia.

And it only takes 20 minutes twice a week to be effective for this.

 

Living Longer


“One reason why a lot of people exercise is because they think they're going to live longer. And, and with strength training, we may have some evidence for that.”

Penn State University did a 15 year study (2)on people 65 years or older who did strength training at least twice a week.

30,000 people were observed over 15 years, all 65 or older, and at the end of the 15 years, the people who didn't strength train twice a week were almost twice as likely to be dead at the end of the 15 years compared to the people that did strength training twice a week.

That’s a big deal.

Strength training was also shown to have significant impacts on some of the major causes of death. It was associated with preventing one in five of every cardiovascular deaths like heart attacks and every two out of every five cancer deaths.

That’s 40% less likely to die of cancer and 20% less likely to die of heart disease!

 

Fitness Trainer in Thousand Oaks


More Healthy Years of Living Longer


If you live longer but the end of your life is spent feeling sick and miserable, what’s the point?

If strength training can make your lifespan longer, we're even more confident it's going to make your healthspan longer. In other words, more healthy years of living longer.

How so?

Strength training improves a lot of disease markers, including for:

  • Alzheimer's
  • Cardiovascular disease
  • Risk for Diabetes

Therefore, strength training not only improves your strength, it improves your overall health. So you can live a longer, healthier, more fruitful life.

 

How Could You Say No?


Not only do we have 20+ years of anecdotal evidence at The Perfect Workout with our own clients, we have some plausible evidence showing that slow-motion strength training is a resource for people that will:

  • Help you live longer
  • Reduce your likelihood to have a heart attack or die from heart disease
  • Reduce likelihood to die from cancer 
  • Reduce likelihood to get Diabetes less likely to die from, you know, other factors as well.
  • Increase the healthspan and lifespan, giving you more enjoyable years of living
  • Probably make you smarter 


“How could anybody say no to a longer and healthier life only takes twice to 20 minutes, twice a week?

 The benefits are enormous.”

 


GET STARTED TODAY!

References:

  1. Mavros, Y., Gates, N., Wilson, G. C., Jain, N., Meiklejohn, J., Brodaty, H., … & Baker, M. K. (2017). Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment: outcomes of the study of mental and resistance training. Journal of the American Geriatrics Society, 65(3), 550-559.
  2. Kraschnewski, J.L., Sciamanna, C.N., Poger, J.M., Rovniak, L.S., Lehman, E.B., Cooper, A.B., … Ciccolo, J.T. (2016). Is strength training associated with mortality benefits? A 15 year cohort study of US older adults. Preventative Medicine, 87, 121-127.

Helping Others Improve Their Lives: A Trainer’s Privilege

Personal Trainer Falls Church

 

It’s exciting to anticipate the physical changes that come from exercise- seeing muscle definition, watching inches drop from your waist, becoming strong enough to carry all the groceries from the car and finally fitting into that outfit hanging in the closet… you know the one. 😉

But what if we told you that many of our clients experience unexpected, life-changing improvements like ditching their canes, eliminating decades-long chronic pain, or fighting off neurological disorder symptoms.

We can confidently say that quality of life is improved by using our method and working with our Personal Trainers.

Meet one of our talented team members who is helping our clients make that happen every day.


 

A few years ago, Melissa Martin became an empty nester. Her 4 kids were out of the house and she began to ask herself, “What do I want to do? What do I want to do that's going to feel like fulfillment for myself in a career?”

Working out was always important to her and her family. All four kids were active in sports and it was a lifestyle they were all accustomed to living. 

 

Strength Training Falls Church


Staying fit was a personal priority for Melissa. She had previously worked with a Personal Trainer to help her stay in shape and maintain accountability.

“I knew the impact that [trainers] had on my life when I had a really good trainer, and how inspiring they could be.”

Years before joining The Perfect Workout, Melissa was introduced to slow-motion strength training by her own Personal Trainer.

“I became familiar with it and it really worked for me. I could really see a huge difference. I gained a lot of muscle.”

Fitness Trainer Falls Church


After her Trainer moved on to another career, Melissa returned to a more traditional workout, spending hours in the gym.

“it's a lot of time out of your day. And then once I started to get back into the workforce, my kids got a little bit older, I didn't have that time. I didn't have time to spend three hours in the gym. So then, my physical fitness started to lag.”

She always had the super-slow method in mind– how effective it was, how much she was able to achieve in a short amount of time and the results she got.

When Melissa began to answer the question of “what do I want to do now?” She knew she wanted to become a Personal Trainer herself. And when she found The Perfect Workout, she said, “this is the place that I want to work.”

She ultimately joined The Perfect Workout training team at our Falls Church Studio in Virginia.

locations the perfect workout

 

She’s Passionate About Your Health


Melissa is extremely passionate about helping her clients achieve life-changing fitness goals.

Melissa works with one client who’s only been training virtually– she’s never actually trained with us in our studios, only from the comfort of her own home.

This client used to worry about going to public places where there were steps to get in the door. She avoided one church service because this particular church had four or five steps at the entrance.

She didn't feel like she could do that.

When she went to sit in chairs she always worried about whether it was too low, or if she’d be able to get back up.

What was the first thing Melissa did to help her?

Grabbed a chair and practiced getting up, getting down. Now, she can get up and down from a chair with no problem.

“She has that functional strength now. She's let go of the things that were inhibiting her and she now has the freedom to not have to overthink. Can I go to this place? Can I get in and out?”

Our Personal Trainers enter the fitness industry because they’re passionate about health and exercise. They not only help people reach their goals, they improve their clients’ quality of life.  

 

improve health workout

 

More than just a Workout. It’s a relationship.

Melissa has been one of the many trainers leading clients through their virtual training sessions while studios are temporarily closed.

Despite physical distancing, she’s found the relationships with her clients have become more personal than ever.

“When you're in the studio, it kind of becomes your home and you're welcoming the clients in. Switch that to virtual, and they're inviting you into their home. And it is a very personal thing.”

When Melissa first began virtual training with Sandie Mullikan, she picked up her iPad and took Melissa on a tour around her house and gave her a glimpse into her homelife.

“That’s not something that ever could have happened otherwise. It was an unexpected gift from this very stressful situation.”

 

Strength Trainer Falls Church

 

Helping Clients Hurdle Limitations

Sandy has early onset Parkinson's. Sometimes she has days where she experiences more stiffness in her joints than others. Melissa encourages both Sandy and her to come to each workout as a team, assessing how her body feels on each exercise.

“We're able to adapt to each workout based on her energy level or her level of feeling, stiff joints or not. And she knows that no matter what by the end of the workout, she feels much stronger and she feels that that has helped her with some of her symptoms.”

 

 

A Privilege to Be a Part of Your Journey.

 

Each of our clients comes to us with a goal and sometimes it’s a vulnerable experience sharing that with a Trainer.

“it takes a lot of personal strength to come in and say, ‘Will you help me?’ and when they decide that yes, you're going to be a good fit, and let's work together, that's a privilege for me to be able to try to help them on their journey.”

To see how our program changes people’s lives and gives them the power of strength is extremely fulfilling for Melissa.

“It’s more than a blessing to me. That's the absolute privilege of what I get to do every day.”

 

get started senior workout

Want more information about our workout? Read about Slow-Motion Strength Training HERE.

More is NOT Better. How to Maximize Your Workout Efforts & Save Time

Personal Training West LA CA

If you could save hours each week doing more of what you love, would you?

We know you value your health and exercise should be at the top of your priority list,  but it doesn’t need to fill up your calendar.

Imagine what you could gain from saving time in your week getting a more efficient workout.

Whether you’re looking to get stronger, carve out more time to play golf, or simply keep up with the grandkids, all you need is 20 minutes, twice a week.

In this article we address a common belief that “more is better” when it comes to exercise and how taking a smarter, “less is more” approach to exercise can produce better results, get you the most return on time investment in your workouts, and help you gain back the time to do more of what you love to do.

 

Slow Motion Strength Training West LA CA


Strength in MINUTES, Not Hours.

Most people spend an hour in the gym for a strength training workout. Did you know strength can be maximized with workout sessions lasting less than 20 minutes?

One study (1) experimented with individuals who strength trained for two months. All participants in three different groups performed the same full-body workout but with different workloads.

  • GROUP 1: performed one set per exercise. (7 total sets per workout)
  • GROUP 2: performed three sets per exercise (21 total sets) 
  • GROUP 3: performed five sets per exercise (35 total sets)

** All sets were performed to muscle success (aka. Temporary muscle fatigue)

All groups gained strength, but the strength tests (a bench press & a barbell squat) showed no statistical difference in strength gain for each group. 

This is very significant when considering the time differences:

    • GROUP 3 averaged 68 minutes per workout
    • GROUP 2 averaged 40 minutes per workout
    • GROUP 1 trained for just 13 minutes per workout

 

 

Therefore, training for 13 minutes can produce similar strength gains compared to training for 68 minutes. You get a five-fold return on your time investment. 

The 13-minute routine used in Group 1 is similar to a typical session at The Perfect Workout: 

  • one set per exercise
  • seven exercises total
  • each set performed to “muscle success”
  • each workout targeting all major muscle groups

This similarity is not a coincidence. Our method is designed to help you become strong, healthy and able-bodied without wasting your time.

 

Exercise Effectively, not Everyday

A common misconception about exercise is that we need to exercise almost every day, if not every day of the week.

This approach to exercise can actually hinder results.

In another study (2), 72 women between the ages of 60-74 were tested before and after a 16 week exercise program. There were 3 groups:

1+1 Group:

    • performed 1 low intensity aerobic workout per week
    • 1 high intensity strength training workout per week
    • 2 total workouts per week

2+2 Group: 

    • performed 2 low intensity aerobic workouts per week
    • 2 high intensity strength training workouts per week
    • 4 total workouts per week

3+3 Group: 

    • performed 3 low intensity aerobic workouts per week
    • 3 high intensity strength training workouts per week
    • 6 total workouts per week

*Aerobic workouts were cycling/treadmill for 20-40 min at 80% of max heart rate
**Strength training workouts- each set of repetitions was taken to the deep fatigue point of “muscle success”

 

Strength Trainer West LA CA


Results measured included: total number of calories expended per day (TDEE), non-exercise activity thermogenesis (NEAT), and fat loss.

1+1 Group:

  • increased their NEAT by 57 calories per day
  • increased their TDEE per day by an additional 30 calories
  • averaged 2.2 lbs of fat loss. 

2+2 Group: 

  • increased their NEAT by 200 calories per day
  • increased their TDEE per day by an additional 195 calories
  • 2+2 group lost the most fat, dropping 4.4 fat lbs

3+3 Group: 

  • decreased their average daily NEAT by 150 calories. 
  • decreased their TDEE per day by an average of 63 calories, despite the extra activity level of working out six days per week.
  • averaged 1.1 lbs of fat loss. 

 

The group that exercised the most wound up burning fewer calories and losing less fat than both of the other two groups.

This study is evidence that more exercise doesn't necessarily produce better results.

In fact, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more.

If you want to get optimal results you need to place value on resting and recovering from your workouts

 


Work HARDER, not Longer.

You can either work hard during exercise or you can workout for a long time, but you can’t do both.

A typical workout using our method generally consists of 7-8 exercises per session. This may vary slightly depending on a number of factors: once or twice a week, injuries/limitations and individual goals.

In theory, you can hit all major muscle groups with just 4 exercises:

  • Leg Press: Glutes, Quadriceps, Calves
  • Chest Press: Pectorals, Shoulders, Triceps
  • Lat Pulldown: Lats, Biceps, Abdominals
  • Leg Curl: Hamstrings

 

Depending on the individual, we can also incorporate other machines to target specific muscle areas, including:

  • Leg Extension: Quadriceps
  • Preacher Curl: Biceps, Forearms
  • Tricep Extension: Triceps
  • Hip Abduction: Gluteus Medius, Gluteus Minor, TFL
  • Hip Adduction: Inner Thighs
  • Compound Row: Trapezoids, Rhomboids, Biceps (often interchangeable for Lat Pulldown)
  • Abdominal Machine: Abdominals

Strength Training West LA CA


If you look at the first list, you’ll notice the entire body can be targeted with just four exercises, making it relatively simple to get a full-body workout.

More exercises can be added if needed to fully fatigue the smaller muscles that may have not achieved muscle success on bigger-muscle machines.

For example, the biceps are the secondary muscles used on the Lat Pulldown. The Preacher Curl can be added to workouts to fully target them.

This does not mean it is necessary to do all 11 machines in every workout.

In fact, having the ability to easily complete 11 slow-motion strength training exercises is a good indication that the intensity level is not high enough.

Think of your workouts as a short sprint, not a mile-long race. The reason there isn’t a mile dash in track & field is because nobody can sprint that far, or work that hard for that long. So, milers must pace their efforts rather than sprint the entire mile.

Since intense effort is what stimulates best results from the muscles (and the body), demanding slow-motion strength training workouts have to be relatively brief.

If you feel like you can perform slow-motion strength training exercises for more than 20 minutes at a time, you can probably improve your results by increasing the intensity and learning how to work harder.

This applies to every single exercise too.

An appropriate weight will allow you to maintain a slow speed while eliminating any momentum. Therefore, slow lifting makes greater demands on the muscles, and provides a more effective stimulus for the muscles.

An ideal exercise should take about 1-2 minutes to hit muscle success. Anything over 2 minutes indicates the weights may be too light for you, thus making the exercise less efficient. 


More Rest AFTER the Workout, not During

Have you ever thought, ”Why doesn’t my trainer give me any breaks between exercises?!”

One reason is minimal rest between exercises improves the cardiovascular impact of the workout.

The only way to “get at” your cardiovascular system during exercise is to make the muscles work hard. We achieve that by hitting muscle success. Slow-motion repetitions make your muscles work much harder than most exercises which puts a greater demand and stimulus on your cardiovascular system.

Little to no time to rest between exercises quickens the process of getting to muscle success, making the overall workout more efficient.

While strength training in general provides several improvements to the cardiovascular system, many benefits are received or amplified only when training to muscle success. Read More

Another area to avoid resting is between repetitions.


One study (3) observed what happened when two different groups strength trained. Resting was compared against not resting between repetitions:

  • GROUP 1: lifted continuously from start to finish in each set (we use this in our protocol)
  • GROUP 2: took a short break in the middle of the set. 

 

When muscle biopsies were taken from the quadriceps, the fibers from GROUP 1 had grown 13%, whereas GROUP 2 only grew 4%.

Keeping your muscles continuously loaded without any rest (as we employ with our slow-motion repetitions) yields the best results.

Save the rest & recovery for after your workouts. You’re going to need it!

 

Want MORE proof?

We’ve helped over 30,000 clients improve their bodies and health over the last couple of decades with our 20-minute, twice a week protocol.

Here are just some of their success stories.

Over a 20-day period in May 2020, we measured just how long it takes for an average client of The Perfect Workout to complete a workout and the amount of time spent on each exercise. This is what we found out:

 

Personal Trainer West LA CA

 

These are the people seeing significant results… And they are doing it with two workouts a week, for 20-minutes.

 

Now That You know…

At the end of the day, we want to spend time doing the things we love, and there’s no reason for exercise to get in the way.

Now that you know:

  • You can get the same strength gains, if not more, in 13 minutes than you can in 68 minutes
  • More workouts per week can actually hinder your results
  • Doing more exercises than needed in a session is an indication the workout may not be intense enough and you can be working harder
  • You can get a full body-workout in with just 4 exercises
  • More rest in a workout can reduce muscle growth and cardiovascular impact

 

Stop wasting time on workouts and extra exercises that may hinder your results.

Workout smarter, not harder and certainly not more.

All you need is 20 minutes, Twice a Week.

 

 

 

References:

  1. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2018). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise.
  2. Hunter, G. R., Bickel, C. S., Fisher, G., Neumeier, W., & McCarthy, J. (2013). Combined Aerobic/Strength Training and Energy Expenditure in Older Women. Medicine & Science in Sports & Exercise. (Published ahead of print).
  3. Fisher, J., Steele, S., & Smith, D. (2013). Evidence-­‐based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17(4): 217-­‐235.

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