Strength Training as a Sleep Aid

The Importance of Sleep & How Strength Training Can Improve It

As we get older, it becomes more challenging to bounce back after we don't get a good night's sleep.

We have so many demands on our time—jobs, family, errands—not to mention finding the time to relax and have fun. To fit everything in, we often sacrifice… Sleep 😴.

But sleep has an impact on our mental and physical health. It’s vital to gaining strength, losing fat, recovering from injury, and your overall well-being.

To learn about the importance of sleep and how strength training can help improve the quality of Z’s you get, keep reading.

Jump to a Topic:
The Importance of Quality Sleep
Sleep Deficiencies
What Affects Our Sleep
How Strength Training Improves Sleep

The Importance of Quality Sleep

Sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

Over time, skimping on sleep can mess up more than just your morning mood. Studies show getting quality sleep can help improve all sorts of issues, from your blood sugar to your workouts.

So what is enough sleep? The National Sleep Foundation (NSF) defines “enough” as: “A sleep duration that is followed by a spontaneous awakening and leaves one feeling refreshed and alert for the day.”

The keyword there is spontaneous, or without an alarm clock. The exact number of hours necessary to achieve that refreshed feeling varies. Still, for most adults, it’s between 7 and 8 hours a night. Here are some great reasons to get enough sleep:

Sharper Memory

When you’re running low on sleep, you’ll likely have trouble holding onto and recalling details. That’s because sleep plays a big part in both learning and memory. Without enough sleep, it’s tough to focus and take in new information.

Your brain also doesn’t have enough time to store memories so that you can recall them correctly later. Sleep lets your brain catch up, so you’re ready for new experiences.

Mood Boost

Another thing your brain does while you sleep is process emotions. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones.

Chronic lack of sleep can also raise the chance of having a mood disorder. [1]

One large study [2] shows that when you have insomnia, you’re five times more likely to develop depression, and your odds of anxiety or panic disorders are even higher.

Refreshing slumber helps you hit the reset button on a bad day, improve your outlook on life, and be better prepared to meet challenges.

Healthier Heart

While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle.

High blood pressure can lead to heart disease, including stroke. A good night’s sleep might protect against a heart attack.

The Circulation Study, which looked at the sleep habits of more than 52,000 Norwegian men and women, found that people who have insomnia most nights of the week face a 30-45% greater heart attack risk.

“It’s important that people are aware of this connection between insomnia and heart attack and talk to their doctor if they’re having symptoms,” said lead researcher Lars Erik Laugsand, MD, from the Norwegian University of Science and Technology.

The reason for the link may be that not sleeping enough causes high blood pressure and hormonal changes. Short-term downtime can have long-term payoffs.

Steadier Blood Sugar

During the deep, slow-wave part of your sleep cycle, the amount of glucose in your blood drops. Not enough time in this deepest stage means you don’t get that break to allow a reset — like leaving the volume turned up on your phone while listening to music all day. Eventually, the battery will crash and will need a recharge to keep going.

Your body will have a harder time responding to your cells’ needs and blood sugar levels. Allow yourself to reach and remain in this deep sleep, and you’re less likely to get type 2 diabetes [3].

Germ Fighting

To help ward off illnesses, your immune system identifies harmful bacteria and viruses in your body and destroys them. Ongoing lack of sleep changes the way your immune cells work. They may not attack as quickly, and you could get sick more often. Good nightly rest can help you avoid that tired, worn-out feeling, as well as spending days in bed as your body tries to recover.

Weight Control

When you’re well-rested, you’re less hungry. Being sleep-deprived messes with the hormones in your brain — leptin and ghrelin — that control appetite.

With those out of balance, your resistance to the temptation of unhealthy foods goes way down. And when you’re tired, you’re less likely to want to get up and move your body.

Together, it’s a recipe for putting on pounds. The time you spend in bed goes hand-in-hand with the time you spend in the kitchen and in your workouts to help you manage your weight.

Sleep Your Way Muscle Growth

As we sleep, energy consumption is lowered, allowing us to use the high-quality food we eat during the day to more efficiently build muscle. Growth hormone is naturally released, improving muscular recovery and regeneration.

Also, as we sleep, the brain recharges. This is important for building muscle because a rested brain is a motivated and focused brain. In simple terms, when you sleep, you recover.

When you recover, you replace, repair, and rebuild—all of which are needed for optimal progress.

Lower Cancer Risk

A 2011 study [4] published in the journal Cancer found that people who averaged fewer than six hours of sleep each night had an almost 50% increase in the risk of colorectal adenomas, a precursor to cancerous tumors, compared to those who clocked in at seven hours a night.

One study author said the risk increase was comparable to that of having a first-degree relative with colon cancer. Although more research is needed on the sleep-cancer link, some experts think that the hormone melatonin, which has been linked to DNA repair, may play a role.

It’s no secret that struggles with sleep increase as we age. These issues come from a variety of causes: illnesses, side effects of medication, changes in circadian rhythm, increased sensitivity to light exposure, inactivity, and elevated nervous system activity, to name a few.

While no one wants to experience the mental fog that comes from sleep deprivation, there are more significant consequences to sleep loss.

Some researchers believe sleep issues contribute to many aging-related health issues.

Sleep Deficiencies

Sleep can be powerful… if we get enough of it.

We know about the many benefits of getting good quality sleep, but what about the effects of not getting a good night’s rest?

Check out some of the side effects of sleep deficiencies when quality sleep is not a part of your nightly norm:

Long Term Mood Disorders
Sickness
Diabetes
Infertility
Weight Gain
Low Libido
Heart Disease

What Affects Our Sleep?

More is not better when it comes to exercise is kind of our philosophy. And when it comes to getting good sleep, we think the same motto can be applied. Rather than finding all the things you can do to improve your sleep, a better question to ask yourself is — What can I stop doing?

Smartphones, TVs, and Technology

Bedtime routines nowadays commonly include scrolling social media or watching Netflix. Although it may be an attempt to wind down for the night, too much tech before bed can mess with your sleep.

Studies show that scrolling social media in bed before hitting snooze is associated with sleep and mood dysfunction [5]. Those who have higher “in-bed” scrolling times, over an hour or so, are more likely to have insomnia, anxiety, and short sleep times overall [6].

Tech before bed doesn’t just cause feelings of anxiousness, it affects the way our brains are wired.

Our circadian rhythm, a natural 24-hour cycle responding to light and dark, is most sensitive to light in the evenings. Naturally, when it gets dark and we approach bedtime, our brains produce melatonin which promotes sleep.

Research shows that exposure to LED lights, particularly in the evening hours, suppresses melatonin secretion.

So when the light from our phones, tablets, and TVs is pouring in, it interferes with sleep production, sleep efficiency, and quality of sleep.

Eating Before Bed

Latenight snacks and nightcaps. Sounds fun right?

We say go for it… sometimes. But when it becomes the norm, it’s likely doing more harm to your sleep health than good.

Studies suggest that eating later in the evening and closer to bedtime can lead to eating more meals overall, weight gain, and higher daily caloric intake [7].

In fact, the closer dinner time is to bedtime shows there’s higher increase of gastro-esophageal reflux disease (GERD) [8].

Alcohol and Sleep

A review of 27 studies [9] shows that alcohol does not improve sleep quality.

According to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while. Still, it reduces rapid eye movement (REM) sleep. And the more you drink before bed, the more pronounced these effects. REM sleep happens about 90 minutes after we fall asleep. It’s the stage of sleep when people dream, and it’s thought to be restorative.

Disruptions in REM sleep may cause daytime drowsiness, poor concentration, and rob you of needed Zs.

“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” says researcher Irshaad Ebrahim, medical director at The London Sleep Centre.

“Alcohol also suppresses breathing and can precipitate sleep apnea,” or pauses in breathing that happen throughout the night. The more a person drinks before bed, the more substantial the disruption. “One to two standard drinks seem to have minimal effects on sleep,” Ebrahim says.

“REM is the more mentally restorative type of sleep,” says Michael Breus, Ph.D., a sleep specialist in Scottsdale, Ariz. “Alcohol is not an appropriate sleep aid. If you rely on alcohol to fall asleep, recognize that you have a greater likelihood to sleepwalk, sleep talk, and have problems with your memory.”

Exercise Before Bed

What about exercising before bed?

Research shows doing vigorous exercise less than one hour before bed can potentially impair sleep quality [10].

While high-intensity exercise within an hour of going to bed can inhibit quality sleep, it's proven to be extraordinarily beneficial for quality sleep any other time of day.

You can schedule your high-intensity 20-minute workouts any time of day, ideally concluding at least one hour before bed.

How Does Strength Training Improve Sleep?

Thankfully, strength training works as a sleep aid for many men and women who were previously poor or average sleepers.

Strength training can improve sleeping habits in less than 10 weeks, although its possible benefits can happen even sooner.

While resistance training does not increase the ease of sleeping for all people, it also has not demonstrated negative sleeping effects on anyone in research. In other words, it won’t hurt, but it certainly may help.

For at least some people, just a small amount of strength training is all that’s necessary to notice a significant difference in sleep.

This was noticed in a study led by a researcher at Harvard [11] Men and women around 70 years old participated in a brief strength training program that involved five exercises that targeted the major muscle groups in the upper and lower body.

Each of these exercises was performed for one set with weights that were very challenging. The trainees exercised three days per week.

After 10 weeks, the strength-trained individuals experienced a 40% improvement in self-assessed sleep (according to detailed pre-and post-intervention questionnaires).

This was even more impressive when considering that the control group, who met twice per week for health education sessions, saw no improvement.

Dissecting the results even further, all 15 participants in the strength program either improved or remained the same. This indicates that, at the very worst, strength training won’t keep you up at night. If it has any effect, it will help you sleep.

The people in the study who strength trained were poor sleepers at the start and benefited from getting more sleep in a number of ways.

At the end of the study, self-assessed daytime dysfunction decreased and ratings of vitality and social functioning improved. Oddly enough, social functioning scores actually improved in the strength group more than the health education group, who socialized as part of their education classes!

Another study performed at Texas Tech University showed a similar improvement in sleep after three months of strength training with an older group who averaged closer to 80 years of age [12].

What have we learned?

Sleep is majorly important in our physical and mental well-being. It’s vital to recovering from workouts and helps to prevent mood disorders and sleep deficiencies.

We know that social media consumption, scrolling our smartphones, and watching TV as part of our bedtime routine is not only preventing us from falling asleep, it is impairing the quality of the sleep we get and contribute to anxiety and depression.

And taking comfort in snacks and alcohol late at night increases the chances of developing diseases such as GERD or sleep apnea, both of which cause intermittent sleep interruptions.

To increase your chance of quality sleep, strength train consistently and free yourself from the aforementioned deterrents in the remaining couple of hours before bed.

We’ve seen similar experiences with our members at The Perfect Workout. After they begin training with us, some report that they’re sleeping better than they have in years…or ever.

Although improved sleep is not promised, strength training is highly unlikely to hurt your ability to sleep…and can be a much more desirable solution than taking sleep aids or medications to help you catch some quality Z’s.

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

References

Strength Training as a Sleep Aid

The Importance of Sleep & How Strength Training Can Improve It As we get older, it becomes more challenging to bounce back after we don't

From No Accountability to Consistently Exercising

From No Accountability to Consistently Exercising Lori Zalewski, 55, looked to gain strength and maintain her activity levels. Her father-in-law recently passed away and she

How Long Does it Take to Build Muscle?

How Long Does it Take to Build Muscle? “When will I see results?” This is one of the most commonly-asked questions when someone starts The

Jordan Thomson

Jordan Thomson is passionate about fitness and helping others live sustainably healthy lives. Jordan joined The Perfect Workout in 2013 as a Personal Trainer in Newport Beach, CA. Since then she has helped expand our company with new studios in Chicago, IL and led teams of trainers in Philadelphia as well as Los Angeles. Now she serves as a creative mind within the Marketing team to help spread our mission to revolutionize the way people exercise.

www.theperfectworkout.com

From No Accountability to Consistently Exercising

Posted on by Jordan Thomson

From No Accountability to Consistently Exercising

Lori Zalewski, 55, looked to gain strength and maintain her activity levels.

Her father-in-law recently passed away and she observed first-hand some of the challenges he went through.

“He was overweight and weak and it took many nurses to move him from the bed to a chair. I don't want that to happen to me.”

But Lori faced struggles of her own- staying consistent and accountable.

“I have tons of hand weights at home, but I just won't do it by myself.”

Lori’s sister was working with a personal trainer doing slow-motion weight training and recommended Lori give it a try too

Since her sister’s trainer was too far away, Lori did her research and found a personal training studio near her in Park Ridge, IL.

Now, she exercises with her own personal trainer at The Perfect Workout.

After staying consistent with her workouts and gaining strength all over, Lori:

Can move all of her camping equipment by herself
Can carry a full water bucket to the utility sink without spilling it
Can do heavy house cleaning for days on end and not feel sore.

“The Perfect Workout is worth trying if you are leery about lifting weights. You can get a good workout in without breaking a sweat in 20 minutes.”

As for how Lori feels now…

“I am stronger and feel more confident.”

If you want more information on how to incorporate slow-motion strength training into your workout routine, we have a free introductory session. If you’d like to know more about how to work with a trainer online, get a free consultation call with a Personal Trainer.

Strength Training as a Sleep Aid

The Importance of Sleep & How Strength Training Can Improve It As we get older, it becomes more challenging to bounce back after we don't

From No Accountability to Consistently Exercising

From No Accountability to Consistently Exercising Lori Zalewski, 55, looked to gain strength and maintain her activity levels. Her father-in-law recently passed away and she

How Long Does it Take to Build Muscle?

How Long Does it Take to Build Muscle? “When will I see results?” This is one of the most commonly-asked questions when someone starts The

Jordan Thomson

www.theperfectworkout.com

Best Exercises for Women over 60 and The Workouts To Avoid

Posted on by Jordan Thomson

Best Exercises for Women over 60 and The Workouts To Avoid

One of the most common questions we get from someone beginning an exercise routine is “What are the best exercises for me?”

While there are tons of resources on the best exercises for losing weight or the best exercises for specific conditions, women in their 60s are in a unique time in their life. Not considered a young adult, but just barely considered a senior. This requires specific guidance.

So what are the best exercises for women over 60?

There are many factors to consider while answering this question: cardio vs. weight training, what to do and what not to do, how often to exercise, and what’s worked for real-life people.

In this article, we’ll cover it all.

If you’re a woman over 60 this is for you. If you’re not, well, stick around, you may be able to help someone who is.

Not familiar with Slow-Motion Strength Training? Get the Fast Explanation.

Jump to a Topic:

Should Women Over 60 Lift Weights?
Should Women Over 60 Do Cardio?
How Often Should a 60-Year Old Woman Exercise?
What Are The Best Exercises For Women over 60?
Exercises Women Over 60 Should Avoid
The Perfect Workout Case Studies

Should Women Over 60 Lift Weights?

Yes, women in their 60s (and all ages, really) should lift weights. Muscles aren’t a young man’s game. Men and women can gain both strength and muscle at all stages of life.

A big reason why this is so important is muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Muscle loss can also contribute to limited physical ability, low energy, and decreased metabolism.

Research shows there are enormous benefits of strength training for women 60 years or older such as:

stronger bones
improved balance
a lower fall risk
enhanced memory and focus
reduced blood pressure and blood glucose
increased protection against the development of many chronic diseases.

Should Women Over 60 Do Cardio?

The short answer – it depends on why you’re doing it. The long answer, we need to dive a little deeper…

Cardio is an aerobic activity that significantly increases the heart rate, thus conditioning the cardiovascular system. The most common cardio activities are walking, biking, running, and swimming.

Many people do cardio with the intent to achieve fat loss, which is not all that efficient. But many others do cardio to meet psychological and emotional needs.

Going for a walk or run can be a great way to decrease stress, clear your mind, enjoy nature and improve your overall feeling of well-being.

A potential problem is that cardio activities create more opportunities for getting injured. High-intensity cardio like running, sprinting, jumping, or anything that involves explosive movement involves high levels of force.

And we know that force is the leading cause of injury in exercise.

Because women in their 60s are at higher risk of injury such as falling (WHO), some of these activities might want to be avoided.

Running, jumping or any high-impact activity can also be hard on the joints. Genetics and pre-existing conditions also play a part here. Some of us are blessed with knees that will never give out, making it possible to withstand activities like this, with little to no challenges.

While the rest of us experience joint issues, cartilage loss, or an injury that makes activities like this painful and unsustainable.

If you’re in the latter group, activities like walking and swimming might be ideal for you, especially in your 60s. Both create little to no impact on the joints – and they’re fun!

Slow-motion strength training (SMST) can produce cardiovascular conditioning, fat loss, and muscle strength gain. When doing SMST, there is no need to do cardio or aerobics. But if it's something you like to do, then choosing one that is most enjoyable and safest on the body is ideal.

To answer the question of whether or not women in their 60s should do cardio- here’s our answer:

If you’re doing it to lose weight, no. Focus on increasing lean muscle mass with effective strength training and nutrition. This is a much more efficient way to lose fat.
If you’re doing it to meet physiological or emotional needs and enjoy an activity that does not hurt or result in injury, then go for it!

As always, partner any aerobic activity with weight-bearing exercises to avoid accelerated muscle and bone loss.

How Often Should a 60-Year Old Woman Exercise?

It is recommended for women over 60 to exercise twice a week.

When we say exercise, we specifically mean high-intensity strength training. Anything else is considered recreation… and it's important to have both. Read more about exercise vs. recreation to learn the distinction and why it's so important.

Because high-intensity exercise is so demanding on the body, it requires ample time to fully recover between training sessions. By taking more time than necessary to recover, you potentially miss out on time spent doing another results-producing training session!

Training once a week is a good option for some people. Compared to working out twice a week, once a week exercisers can expect to achieve approximately 70% of the results of those who train twice a week.

This may be ideal for someone who has extremely low energy levels, is battling multiple health issues, or has a budget best suited for once-a-week training.

On the days in between high-intensity workouts, it is okay to be active and move the body.

Remember when we talked about doing activities that meet psychological and emotional needs? Consider rest days a great opportunity to do those activities and avoid other high-intensity or strength training exercises.

In short, most women over 60 get the best results from working out twice a week, or once every 72-96 hours.

What Are The Best Exercises For Women Over 60?

The best exercises for women in their 60s are ones that are going to help build and maintain muscle mass. These exercises should also be safe on the joints and support bone strength.

Dr. Bocchicchio, a creator of slow resistance training, also states that exercise should be something we can retain throughout a lifetime.

The best exercises should be:

Safe: injury and pain-free
Efficient: can be achieved promptly, ideally 20 minutes, twice a week
Effective: achieve temporary muscle failure and produce measurable results
Sustainable: can be done for a lifetime

Several specific strength training exercises are beneficial for a 60-something woman, but we suggest focusing on these 5 impactful exercises: Leg Press, Chest Press, Lat Pulldown, Leg Curl & Abdominals.

Leg Press

The Leg Press Machine is an incredible piece of equipment because it allows you to fully target the biggest muscle groups in the body: the glutes, hamstrings, quadriceps, and calves.

A study in the British Journal of Sports Medicine looked at bone density changes in women between 65 and 75 years old following a year of strength training.

During the study, the trend of bone loss that comes with age not only stopped but also reversed.

The leg press was the only major lower body exercise performed. In addition, it was credited with helping the lower back, as no direct exercise was performed for the lower back muscles. By improving bone density, the leg press reduces the risk of fractures in high-risk populations… that’s women over 60.

The leg press provides as much or more bang-for-the-buck as any one exercise does.

Chest Press

The chest press is a highly effective way to strengthen the pectorals (chest muscles), triceps, and anterior deltoids. These muscles are critical in lifting movements. Your anterior deltoids are responsible for lifting your arms in front of you.

Holding groceries, blow-drying your hair, lifting a suitcase into an overhead bin, or pushing a heavy door open are examples of activities that can become easier with stronger deltoids.

Lat Pulldown

The lat pulldown could be considered the “leg press” of the upper body.
This exercise targets the Latissimus Dorsi (the “lats” or wings of the back), Trapezius (“traps” or upper back), Pectoralis Major (chest), Posterior Deltoids (shoulders), Biceps brachii (front of the upper arm)

Training the lats improves the shape of your back. As lean muscle tissue is added to the lats, it gives a ‘V’ shape to your back. Gaining muscle in your lats might help make the appearance of “love handles” become less noticeable.

The pulldown also helps improve aesthetics with your arms. The biceps and shoulders are key players in this exercise and will help make your upper arm muscles more defined.

Leg Curl

The hamstrings are large muscles that make up the back of your thighs and are the primary movers worked in the Leg Curl. In addition to the hamstrings, this power exercise also targets the calves.

These main muscles targeted by the Leg Curl are largely responsible for the appearance of your thighs and lower legs and train the muscles that are partly responsible for walking, squatting and bending the knee.

The hamstrings contract to provide knee flexion, which is the technical name for the movement
performed during the Leg Curl. Each hamstring is a group of four muscles that start on your pelvis (around the bottom of your buttocks), cover the backs of your thighs, and attach to the lower leg, just below your knee. The hamstrings have two major functions: to flex your knee and pull your thigh backward (hip extension).

This exercise is crucial in maintaining overall leg strength and function.

Abdominal Machine

The Abdominal Machine works – you guessed it – the abdominals, specifically the rectus abdominis. Believe it or not, the rectus abdominis does not exist only to make you look good in a bathing suit. It is also functionally significant. The abs are critical muscles for respiration.

In addition, they are major stabilization muscles. Strong abdominals help with balance and stability in everyday activities, sports (like golf and tennis) and can help to prevent falls.

By consistently doing these big five exercises, you strengthen all the major muscles in the body, creating and maintaining a strong foundation for future workouts and everyday activities.

Exercises Women Over 60 Should Avoid

Are there any exercises that women over 60 should not do? This is not an easy answer, and here’s why…

We know women in their sixties who are thriving, have more energy than ever and are just as strong as they were in their 30s. We also know women in their sixties with decades of injuries, are caretakers for others or are in a fragile state.

A quick Google search will tell you to avoid all heavy lifting or to walk and do water aerobics. We’re not going to do that.

It would be crazy to say that all women 60 to 69 should never do one type of exercise. But for some of the most common injuries or limitations we see in 60-year-old women, there are some exercises to be careful with.

Joint Issues

If you’re someone who experiences joint issues such as osteoarthritis or experiences chronic inflammation, high-impact movements like running, jumping, and burpees are probably not for you.

Shoulder Injury

Postural issues, limited range of motion, rotator cuff injuries – these should all be exercised with care and adjusted to account for the specific injury. Some exercises to avoid or alter are overhead press, skull crushers, full range of motion on chest exercises, pushups, lat pulldown, chest fly, and lateral raises.

We have worked with clients with ALL of these injuries. Most are capable of doing all exercises with alterations. If possible, avoid NOT doing these and work with someone who can help you safely accomplish a workout with a shoulder injury.

Knee Injuries

Injured knees are unfortunately very common in women over 60. However, this does not mean avoiding leg exercises. Finding a way to safely exercise the lower body is extremely important because working the biggest muscles in the body has the greatest overall effect on gaining muscle and bone density… and losing fat.

With that being said, it's vital to know how to do leg exercises with proper form to avoid further injury.

Exercises such as squats and lunges require very specific mechanics to be effective and safe. We recommend only doing those exercises if you’re very familiar with how to do them, or are working with a trained professional.

What about the exercises that are painful, no matter what? We’ve had clients over the years experience discomfort on the leg extension, despite alterations made to their range of motion, seat settings, and amount of resistance. So, we don’t do those!

Pain is a helpful indicator. Anything that hurts, besides the burning of muscles hitting temporary muscle failure, is your body’s way of saying, “Hey, something isn’t right.”

Listen to your body, and remember this rule of thumb: If the exercise isn't safe, it's not worth doing.

The Perfect Workout Case Studies: Exercise Routines for Workouts for Women Age 60-69

For over 20 years we’ve helped more than 40,000 people improve their health and fitness – many being women in their 60s. Each person who works with us has a different body with limitations, a history of injuries, different wants, needs, and goals to achieve. This creates a need for customization.

Below are case studies of real clients and their ideal workouts based on their age, goals, limitations, and preferences. Identifying information has not been included to maintain client privacy.

Client A: Busy 64 Year Old Nurse With Multiple Injuries

64-year-old woman, from Orange County, CA
Works part-time-two 12 hours shifts as a nurse in addiction and psychiatric units. Also cares for her ill mother.

Goals:

Increase strength, lean muscle mass, endurance, flexibility, and improve posture
Strengthening of the upper body, lower body, strengthen around hips and knees.
Wants to be able to do everyday daily activities again without having to compensate for her injuries, ie. squat down, lift to a cabinet for a jar, reach under her sink.
Wants to be able to garden again.

Medical:

Arthritis/Joint Degeneration – neck, R-hip capsule
High Blood Pressure – well managed with medication
Joint injury – L-knee ligament, R-hip labrum tear
Spinal Injury – C-spine fused C3-6, surrounding discs herniated
Thyroid Condition – Hashimoto's thyroiditis
Surgeries – L-foot, hysterectomy
Low back pain

Customized Workout:

This Client trains 20 minutes, twice a week for maximum results in the shortest possible time.

Compound Row: Targets upper back muscles. Client performs an isometric hold, contracting the primary muscles and holding for approximately 2 minutes. This allows her to focus on working the major muscles without straining the neck, a common side effect of this exercise.

Chest Press (vertical grip): Targets chest and back of arms. Avoided for a long time due to spinal injury (neck). Recently introduced with very lightweight to gradual work on range of motion and resistance increase.

Hip Abduction: Targets outer gluteal muscles. Client performs the exercise for approximately 2 minutes, at a slightly lower intensity level to account for labrum tear and arthritis. Back support is included to adjust for spinal injuries.

Hip Adduction: Targets the inner thigh muscles. Client performs an isometric hold, contracting the primary muscles and holding for approximately 2 minutes. This allows her to maintain strength without moving the affected joint (hip)

Preacher Curl: Targets the upper arms and forearms. Client performs the exercise with a decreased range of motion (3-hole gap ~ 3-inch decrease).

Abdominal Machine: Targets abdominals. Client performs an isometric hold, contracting the abdominals for approximately 1:30-2 minutes. This helps her to engage and fatigue the muscles without overextension or flexion of the spine.

Leg Extension: Targets quadriceps and muscles surround the knee. Client performs this exercise about every 4-8 workouts adjusting for left knee ligament injury.

Leg Curl: Targets hamstrings. Client performs this exercise about every 4-8 workouts adjusting for left knee ligament injury.

Leg Press: Targets all major muscles in the lower body: glutes, quads, hamstrings, calves. Client performs the exercise with a limited range of motion (sitting further away from the footplate) to account for spinal injuries and knee injuries. Lumbar support is used.

Client B: Very Active Before Injuries

A 63-year-old woman from Chicago, IL
This client used to live a very active lifestyle: walked 20-25 miles a week, did yoga, weightlifting, and pilates.

Goals:

Reverse Osteoporosis
Be able to go on walks again
Build bone density and muscle in thighs and legs
Regain strength and fitness level she had before.
Improve muscle tone – shoulders, arms, thighs, calves. No timeline. Exercise pain-free!

Medical:

Plantar Fasciitis
Osteoporosis/ Osteopenia
Tear in the labrum, where the biceps tendon connects. Doctor says to work on pulling motions*
- the neck does not have complete ROM in her neck
- pain when pressing or reaching right shoulder rotated forward

Customized Workout:

This Client trains 20 minutes, twice a week for maximum results in the shortest possible time.

Compound Row: Targets upper back muscles and arms and helps with *pulling motion. Client performs with palms facing toward each other to keep shoulder joints closed, decreased range of motion (5-hole gap ~ 5-inch decrease).

Hip Adduction: Targets the inner thigh muscles. Client performs an isometric hold, contracting the primary muscles and holding for approximately 1-2 minutes. This allows her to maintain strength without moving the affected joint (hip).

Time Static Crunch: Targets abdominals. Client performs isometric bodyweight exercise alternative to the machine that requires overhead positioning of the arms (shoulder injury).

Leg Press: Targets all major muscles in the lower body: glutes, quads, hamstrings, calves. Client performs exercise normally, along with lumbar support.

Client also does the following exercises with no major adjustments: Hip Abduction, Tricep Extension, Leg Extension, and Leg Curl.

Client C: New to Strength Training & Ready to Enjoy Retirement

A 63-year-old woman from Dallas, TX
Recently retired and wants to be able to enjoy vacationing and everyday activities without worrying about getting injured or not being able to “keep up.”

Goals:

Lose 50 pounds
Wants to be much healthier. Strengthen and tone all over. Get back into shape.
Be more active. Have the energy to do her daily activities without feeling winded or like she can't do it
She would love to enjoy an upcoming trip by walking everywhere (many steps)
Strengthening up legs, toning the upper and lower body
Wants to feel more confident and stronger to be able to enjoy life without worrying about hurting

Medical:

Two knee replacements
Scope on Left knee: scar tissue removed a bundle of nerve fibers located directly below patella
Occasional right shoulder pain

Customized Workout:

This Client trains 20 minutes, twice a week for maximum results in the shortest possible time.

Chest Press (Vertical Grip): Targets chest and back of arms. Client performs the exercise with a 4-hole gap, which decreases the range of motion and helps prevent additional shoulder pain. This exercise is performed each workout to help aid her goal of overall strengthening and fat loss.

Abdominal Machine: Targets abdominals. Client performs the exercise with legs out from behind the stabilizing pads and lifts knees slightly up toward the chest. This helps to prevent any additional strain on the knee and can help achieve better muscle-mind connection.

Leg Extension: Targets thighs and muscles surrounding the knee. Client performs exercise normally but does so with caution to avoid any knee pain. This exercise is particularly important to help strengthen her legs for walking and maintain strength around the knee.

Leg Press: Targets all major muscles in the lower body: glutes, quads, hamstrings, calves. Feet are placed higher up on the footplate, creating a more open and easier angle on the knee joints. Client occasionally performs an isometric hold toward the lower turnaround of the exercise when experiencing pain or pulling sensations in the knee. This exercise is performed each workout to help aid her goal of overall strengthening and fat loss.

Tricep Rope Pulldown: Targets triceps. Client often performs this exercise instead of Tricep Extension due to shoulder pain in a raised position.

Client also does the following exercises with no major adjustments: Lat Pulldown, Leg Curl Hip Abduction, Hip Adduction, Preacher Curl, and Compound Row.

Summary

You might be thinking, all the roads we’ve taken in this article have led to slow-motion strength training. And while that might be mostly true, it's not the only thing a woman over 60 should ever do to move her body or achieve overall wellness.

Women over 60 can and should be exercising. For the purpose of exercise, high-intensity weight training is recommended. It's safe, effective, efficient, and sustainable for just about every age and injury.

Women over 60 should do cardio activities that bring them joy, stress relief, and socialization. These activities should be safe for the body and not interfere with the true purpose of exercise.

Exercising twice a week is recommended to get maximum strength training results. All other recreation should be done on a desired basis.

The best exercises for women over 60 are compound movements that target the biggest muscle groups in the body, such as leg press and lat pulldown. These help to build and maintain muscle mass, increase bone density, and help with fat loss.

Injuries and limitations should be considered when exercising. Working with a trained professional like a Certified Personal Trainer is ideal when working out around injuries. However, pain is a key indicator of when NOT to do a certain exercise or movement. So, use your best judgement.

To share this article with someone you know, copy this link and share away!

References

Rhodes, E. C., Martin, A. D., Taunton, J. E., Donnelly, M., Warren, J., & Elliot, J. (2000). Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British journal of sports medicine, 34(1), 18-22.
Paw, M.J., Chin, A., Van Uffelen, J.G., Riphagen, I., & Van Mechelen, W. (2008). The functional effects of physical exercise training in frail older people: a systematic review. Sports Medicine, 38(9), 781-793.
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
Body Defining, Ellington Darden, Ph.D., Copyright 1996 Contemporary Books, Chicago, IL, Pp 19,34,35 4 Peterson JA. Total Conditioning: A Case Study. Athletic Journal. Vol. 56: 40-55, 1975

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How He’s Stayed Active at 71 with Lyme Disease

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How He’s Stayed Active at 71
with Lyme Disease

After a lifetime of being active and in great physical shape, Jody Calcara had to navigate a disease that affected his strength and stamina.

Despite his love for running, biking, and kayaking, that kind of lifestyle got harder and frustrating.

Luckily, the solution to his problem and the gift of better health was found in his own son’s workout routine.

—

7 years ago, our client Jody was diagnosed with Lyme Disease and Epstein-Barr virus (EBV).

“Lyme disease, caused by bacteria, is transmitted to humans through the bite of infected black-legged ticks. Typical symptoms include fever, headache, fatigue, and a characteristic skin rash” (CDC). Symptoms of EBV can include: fatigue, fever, inflamed throat, swollen lymph nodes in the neck, enlarged spleen, swollen liver, and rash (CDC).

The combination of the two – and the aging process – caused Jody to experience chronic neck, shoulder, knee, and lower back pains. It all made him feel more and more fatigued.

He tried to exercise on his own but struggled to keep up with workouts that made a difference in his strength and energy levels.

Meanwhile, Jody’s son was getting trained in our Mill Valley studio and said it kept him in great shape without having to spend hours doing it. He thought his dad could benefit from slow-motion strength training too, so he referred him in.

Jody tried his introductory session at the studio, fell in love with the method, and set out to improve his health.

When Jody joined in 2020, his goals were to:

Increase and maintain his energy levels
Lose weight
Gain muscle

After training in the studio and eventually switching to Virtual Training, Jody made significant progress and loves the way he looks and feels.

“Before The Perfect Workout, I couldn't discipline myself to do enough exercises to make any difference, but with the trainers I've worked with, I get pushed to get to the burn and now I actually feel and look much better.”

Now at 71, he:

Is down 15 pounds
Has increased his Leg Press weight by 20%
Has the energy to keep up with hikes, kayaking, biking

His proudest achievements so far are keeping his body fit, losing weight, and even having biceps again like he “did in his younger days.”

“This is a great way to keep your body in shape with just two short workouts a week. The trainers work with you and your limitations, but also gradually push you past some of the limits. It could add years to your life and make those years more productive and enjoyable.”

We’re happy to say, Jody is living proof of that!

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How She Eliminated Chronic Knee Pain with Exercise

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How She Eliminated Chronic Knee Pain with Exercise

It can be common for people to feel lost or uncertain in the gym, especially if they have joint pain they aren’t sure how to work around.

Trainer Rebekah Bickham found herself a little clueless in the gym with chronic knee pain after she graduated from high school sports and lost the guidance of her coach, the routine of scheduled practices, and the consistency of regular exercise.

In this feature we celebrate Rebekah and her journey to finding a workout that keeps her safe and consistent – fulfilling our mission to revolutionize the way people exercise.

—

Rebekah Bickham grew up in Austin, TX with three active older brothers. Naturally, she followed in their footsteps by running in track and field, tumbling, and cheerleading.

Her passion for strength training flourished in high school. She took nutrition and anatomy-physiology courses at her local community college to begin her career path toward becoming a Registered Nurse.

As high school graduation got closer, Rebekah realized she would also leave behind her sports programs where she had the accountability of practices and a coach.

Once again she took her brothers’ leads and joined them in the gym. Despite her athletic background and active siblings, Rebekah found herself clueless and intimidated in a gym setting.

“Looking back now we had no idea what we were doing. I was just following them like a blind sheep.”

She hated the feeling of not knowing what to do in the gym.

Read about our client Doug and his journey overcoming his insecurities in the gym.

The transition from the track and tumbling mats to machines and dumbbells created an opportunity for Rebekah to learn how to exercise on her own.

“I started to read, watch videos, and learn as much as I could about strength training so that I could be sure that I was training myself properly.”

During this time, her mother began working with a personal trainer and Rebekah would frequently tag along and get trained alongside her.

The experience of being coached by a trainer made her realize she also wanted to train people, and most importantly, teach them how to lift weights safely and properly with confidence.

She Exercised Her Knee Pain Away

Years of running track, cheerleading, and tumbling impact on Rebekah’s joints resulted in chronic knee pain. Although the pain got better when she stopped running, it would still creep in whenever she would squat and do traditional weight training.

She knew there had to be a better way.

“I was never truly able to exercise my legs the way I wanted to without having knee pain until I started doing Slow-Motion Strength Training.”

Read about how this method of strength training saved our Founder’s shoulder and sparked The Perfect Workout

After only 2-3 months of consistently doing slow-motion workouts, Rebekah was able to properly strengthen her legs to help support her knees. Now, she’s able to push over double her body weight on the Leg Press without any knee pain during and after the workouts.

“I don't get any pain anymore when I work out, which is unheard of. That hasn't happened since before high school.”

After experiencing her own personal journey with slow-motion strength training, Rebekah knew this was the method she was meant to share with others.

Now a Personal Trainer in Burke, VA

Rebekah was selected to join The Perfect Workout’s team of trainers and went through an extensive certification process. Now, she manages the Burke studio where she also trains clients 1-on-1.

“My favorite part about working with clients is the fact that I am able to share my passions about health and fitness with others every single day.”

Rebekah loves when her clients come in saying they feel more confident in themselves, like they're more energized, stronger, or they can go up and down the stairs without knee pain.

With our 20-minute workouts and nutritional guidance, Rebekah recently helped a client lose 10 pounds and finally break a weight loss plateau.

Getting the opportunity to walk alongside clients and find what works best for them, their goals, and work around any limitations they might have is what drives Rebekah. She’s always pushing to learn more so she can use that knowledge to help support her clients no matter where they are in their fitness journey.

“I truly believe in this workout and I love being able to share with others how they can improve their quality of life just by coming in twice a week for 20 minutes!”

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DC Personal Trainer Shares Injury Prevention Workout

Posted on by Jordan Thomson

DC Personal Trainer Shares Injury Prevention Workout

After devoting 12 years to her basketball career, Cam Gatling knew a thing or two about strength and fitness. But when a serious knee injury knocked her down, she discovered the importance of injury prevention and the workout that was perfect for it.

—

During her junior year of college, Cam tore both of her menisci, resulting in two knee surgeries.

Recovering from those injuries helped her understand the importance of keeping your body healthy and strong to prevent injury.

Facing rehabilitation firsthand helped Cam see how integral it was to do joint-safe exercises and have someone knowledgeable to guide her. Cam began to seek out safe and effective exercises she could continue to do in the future.

With a busy schedule graduating with a Business Management degree, serving as co-captain of the Women’s Basketball Team at George Mason University, and starting grad school for Sport Management, Cam needed something efficient too.

She found slow-motion strength training.

Despite her athletic background and years of strength training experience, Cam quickly saw results of her own when she incorporated slow-motion strength training into routine.

Within her first 4 months of using our unique exercise method – and nothing else – she lost 15 pounds.

Cam decided she wanted to share this method with others and integrate Personal Training into her coaching repertoire.

“My experiences made me realize that not only do I have a passion for fitness, but for impacting other people’s lives as well.”

She was invited to join The Perfect Workout’s team of trainers and achieved her Personal Trainer Certification in the DC area.

Now, Cam works with her clients 1-on-1 in the Reston Studio, where she gets to impact their lives with her passion and coaching experience.

Her Favorite Success Stories

One of Cam’s clients told her she recently fell, but was able to get up quickly, without any problems. She said, “Before working with The Perfect Workout, that wouldn't have been possible.”

Another client told Cam, “I'm carrying around my mulch bags from my garden, and I realized that I feel stronger and I'm able to carry these bags without any help.”

“These types of stories touch my heart and I feel blessed to be a trainer here. I feel blessed to be able to have a positive impact in so many lives. And my experience has just been great.”

“I’m grateful to have found a career that allows me to carry out both of my passions. I am excited to help others reach their fitness goals while also developing life-long friendships at The Perfect Workout!”

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From Overweight & Weak to Fitness Instructor in Her 80s!

Posted on by Jordan Thomson

From Overweight & Weak to Fitness Instructor in Her 80s!

Sally Determan was nearing her 80th birthday feeling “old and out of shape.”

Off-balance, weak, and overweight, Sally felt like she was paying a big price for years of living an unhealthy lifestyle and little to no exercise.

Fast forward 3 years, Sally is in the best shape of her life and has newfound stamina and strength to help others live a healthier lifestyle!

—

As Sally approached her 80th birthday, she noticed that she was getting tired easily and everyday tasks were becoming more difficult.

“I also grew concerned about falls.”

She knew a change was needed and she couldn’t spend the rest of her life slowly declining. So, she started with trying to lose weight.

Sally began her journey at Weight Watchers where she lost some of the excess weight and incorporated water cardio into her routine.

She knew she needed to do something to increase her muscle and bone strength (to prevent falls) but lacked the motivation and know-how to lift weights at home.

“I HATED the idea of loud, busy, glitzy gyms, filled with lycra-wearing folks 40 or more years younger than me!”

She needed guidance, privacy, and accountability.

Shortly after, Sally saw The Perfect Workout online and realized there was a Falls Church studio (not a gym!), offering a free introductory session. She figured she had nothing to lose by giving it a try, and the idea of 20 minutes, twice a week fit into her schedule.

Sally joined The Perfect Workout in January 2017 and made wonderful progress in improving her strength, stamina, and weight management.

After all that she’s accomplished so far, Sally is proud of her ability to keep up — actually, lead — other water cardio participants who are ten to fifteen years younger than her.

“The entire concept that I am a physical fitness guru is astonishing!”

Knowing how important it is to have someone lead her through your workouts, and fitness journey, Sally gives a lot of credit to the team at The Perfect Workout.

“Each of the four trainers with whom I've worked have been excellent — and fun.”

Now, Sally tells people about her slow-motion strength training workouts when they ask her how she got in such good shape. She explains the method, including the concept of going as long and as hard as your muscles permit — very slowly — and how little time it takes.

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The Inspiration that Created The Perfect Workout with Founder Matt Hedman Pt. 1

Posted on by Jordan Thomson

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The Perfect Workout began in 1999 with one trainer, in one studio, delivering one remarkable workout.

But the origins of our company didn’t exactly begin with a grand vision to Revolutionize the Way People Exercise. It started when Matt Hedman was diagnosed with a progressive joint disease at age 20 and was faced with the possibility of undergoing major joint surgery and giving up his passion for exercise.

In part one of this multi-part series, we sit down with Matt Hedman, the CEO and Founder of The Perfect Workout for a glimpse into the inception of our company, a greater understanding of our methodology and the man behind it all.

Play Video

Ever since Matt got his first weight lifting set at the young age of 10, he’s been all in when it comes to fitness. Which means he has been actively strength training for 38 years.

Between the ages of 10 and 20, Matt describes the way in which he used to lift weights as “haphazardly doing whatever,” following whatever he read in the latest exercise book that he was reading.

By the time he was 20 years old, he was lifting weights for 2 hours a day, 6 days a week… that’s 12 hours of lifting weights and exercising per week. That's almost a part time job!

The Injury

Matt was in college and had developed a chronic pain in his left shoulder. It was so painful that even writing would hurt.

He eventually went to a specialist who x-rayed his shoulder and told him he had Osteolysis, which means “vanishing bone.”

The x-ray found that the end of the bone should have been nice and round and smooth. Instead, it was all jagged and there was so much inflammation in the shoulder, the bone was actually being eaten away.

The specialist told him this only happens in about 1% of people that lift weights. She instructed Matt to take two months off of any weight training exercise which involved the shoulder, then they’d x-ray again and see if the issue had improved.

When Matt returned for his follow-up x-ray, the bone in question had become round and smooth again. Fortunately, it had healed, which ultimately allowed him to avoid surgery.

He was given the green light to lift weights again with some minor adjustments to exercises. Eager to exercise his upper body again, Matt went back into the gym and resumed lifting weights in the “haphazard” way he always did.

“My shoulder just started to hurt again, which was disturbing and frustrating. I was 20 years old, presumably someone who'd be young and healthy and have the best opportunity to not have joints that would hurt.”

The Experiment

During this time, Matt attended the University of Washington in Seattle and stumbled upon a book in a bookstore at the University District.

It was a book by Ellington Darden, who used to be the director of research at Nautilus, the company that makes strength training machines we use in our studios. He's written about 50 books on strength training, nutrition, fitness and exercise. This particular book was geared towards young males who wanted to build bigger muscles, Bigger Muscles in 42 Days.

One of the chapters spent a significant amount of time talking about how slower movement speeds minimize impact forces on your joints and make it safer for your joints. That peaked Matt’s interest since he was experiencing his own issue with his shoulder.

The routines in Darden’s book sounded bizarre to him because at the time he was loosely following the exercise guidelines from Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding. Matt was doing five sets of 10 repetitions or so of each exercise and was still working out 2 hours a day, 6 days a week.

“I was in college and I didn't know how much exercise that was. Now with being 48 with two young children and trying to grow our company, it's like, “Who would ever have time for that?”

At the time, it's all he knew. The routine from Darden’s book included working out every other day for about a half an hour per workout, just one set of repetitions per exercise, going very slowly 10 seconds up, five seconds down.

Matt was thinking, ‘Oh gosh, will this ever work?’”

Fortunately, there was a case study in that book that featured Keith Whitley, a big bodybuilder. During the six week program he gained 32 pounds of muscle in 42 days. That proof, combined with the shoulder problem Matt was facing, was motivation enough to give it a try.

So he did and Matt gained significant results, very quickly.

Matt put on 10 pounds of muscle in the first 9 days of his new workout regimen.

“I thought I was working hard before when I was working out 2 hours a day, 6 days a week. It turns out I just didn't know what hard work was.

Once I learned how to make my muscles work harder, I put on 10 pounds of muscle in 9 days.

Matt Hedman

Matt’s shoulder problem also went away within about the first week and never bothered him again.

“I've been a raving fan of this method ever since. I've been personally doing this and variations of this in my own workouts for the last 28 years.”

Despite being passionate about fitness and spending more than enough time in the gym, Matt was not in the fitness industry. He had earned his degree in Aerospace Engineering.

“I went to work for GE nuclear energy in San Jose and saw my life flashing before my eyes in the second floor building in the GE complex and it wasn't what I wanted to do with my life.”

So he quit after 11 months and started working at 24-Hour Fitness. He worked for them and another fitness company for a total of 3 years before starting The Perfect Workout back in May of 1999.

During the 3 years prior to starting The Perfect Workout, Matt acquired several different certifications from mainstream fitness organizations like American Council on Exercise and National Academy of Sports Medicine. But the most important certifications he acquired were through the Super Slow Exercise Guild.

Matt became a Master SuperSlow Instructor under the apprenticeship of Ken Hutchins, the architect behind SuperSlow exercise philosophy and methodology.

There were 3 different levels to becoming a Master SuperSlow Instructor:

Level 1: was more extensive than any of the other mainstream certifications Matt had received. ACE or NASM certifications (which are still common today) generally involve a multiple choice test, and if you scored 70% you were certified. The SuperSlow Level 1 certification involves at least one written test if not more, one or two verbal tests and an extensive practical examination showing that you were capable of teaching exercise.

Many aspects of that certification became the inspiration for The Perfect Workout’s certification program.

Level 2: involved more written and oral testing with Ken Hutchins, building on the work of Arthur Jones (the inventor of Nautilus),but really putting some further refinements to it. Matt spent 9 days shadowing Ken for 14 hours a day and doing various tests.

Level 3: it was up to Ken Hutchins to appoint the achievement of Master Instructor. Once Level 3 was passed, Matt represented the guild and was then able to certify other instructors to be level 1 instructors.

The Workout

After becoming SuperSlow certified, a unique exercise experience sparked an idea in Matt that would eventually transform into the beginnings of The Perfect Workout.

He was visiting friends in Seattle and knew there was a facility nearby that used the slow-motion method. Greg and Ann-Marie Anderson owned Ideal Exercise and Greg would be the one to put Matt through a very memorable workout.

Matt was coached through just 4 exercises: the Smith Machine squat, the old Nautilus hip and back machine (a glute and hamstring exercise), weight assisted chin up and then a push up.

While on the Smith Machine he began doing some repetitions, and sure enough it got extremely difficult five or six reps in. In the next rep or two, he got about halfway up and couldn't complete the repetition, he was pushing as hard as he could.

“There was no music going on. There was a blank white wall right in front of me. There's no distractions and Greg was somewhere behind me. All I could hear was his voice saying, ‘Keep pushing!’ Then I got to the point where I couldn't even hold it up anymore. I was trying to make it go higher, but I couldn’t even hold it still and sort of forcing me down and Greg just said, “Keep pushing.”’

By the way, Matt doesn’t recommend doing exercises to this extent anymore. Pushing to muscle success is crucial, but pushing beyond that for 5, 15, 30 seconds is unnecessary. It’s much more than a person needs to train for optimal results. He states, “We just didn't know any better back then.”

Once Greg gave Matt the okay to back off from pushing, Matt’s legs were so fatigued he could not stand up. So what did he do? He crawled to the next machine!

After the 4 exercises were done, Matt found himself lying on the ground with arms burning and Greg brought him this tiny little 2oz cup of water and all he could think was… “this is incredible!”

He compared his experience with what he was trying to do in his own workouts and with his clients back at 24-Hour Fitness. It was night and day as far as the distraction-free environment, the incredible low-friction equipment, and expert instruction.

He thought to himself, “Hey, I could make a place like this down in Southern California.” But first, he went to work for Greg and Anne Marie at Ideal Exercise for about a year, had a short stint at 24-hour fitness again and then opened up the first location of The Perfect Workout.

In May of 1999, Matt founded our first location in La Jolla, California and was the owner, operator and only trainer at the time.

Matt continued to train clients one-on-one for a number of years as he gradually began to certify others and grow the business into the 60+ location, nationwide company it is today.

The Impact

It’s been years since Matt has personally trained clients, but some memorable stories still stick with him.

“Barbara Nas– she was a cancer survivor. I know she was at least a grandmother or might have been a great grandmother and I think also had MS. She had multiple different conditions which were going on. She was able to walk but she needed to use a cane to walk. John (her trainer) used to say he could always hear when Barbara was coming in because he could hear the clacking of the cane coming down the hallway before she opened the door and came in

There was one day where she was supposed to come in and there wasn't any clacking of the cane, and the reason was because she didn't need to use her cane anymore.

In other words, she was able to get strong enough to where the cane was no longer necessary. I've seen John tell the story before and just the look of satisfaction on his face and saying, ‘I thought my biggest success was going to be someone gaining 20 pounds of muscle or losing 50 pounds of fat or whatever, but that was probably the most satisfaction that I've had is hearing her walk down the hallway without the clicking of the cane.’”

We've been fortunate as a company to have helped many more like Barbara improve the quality of their lives in this way.

When Matt first became a personal trainer, he did it because he was just really interested in exercise. He didn’t really have any idea that he would be doing more to help people beyond losing weight and building muscle…

When he was working at Ideal Exercise up in Seattle, there were a number of people with MS they worked with. “One woman in particular who needed to use a walker to walk and even then she could barely walk even with a walker but she told us if it wasn't for the strength training she was doing with us she wouldn't be able to walk at all.”

It was then he noticed that slow-motion strength training benefits went beyond getting bigger muscles and leaner bodies.

Over the last 20 years, the impact of The Perfect Workout has directly reached over 30,000 people including Matt’s own family.

Matt is husband to wife, Julie, and father to two adorable children, Jack and Ava.

Julie and many other family members have also incorporated slow-motion strength training into their fitness routines. But being able to provide this method to his own mother is particularly special.

At 78 years young, Matt’s mom has been actively training at our Mission Valley studio for years and is currently working out in her senior living facility with our Virtual Training Program.

If having a son as the CEO of a personal training company wasn’t enough, she actually had an even greater motivation to exercise in this way.

Matt’s grandmother, his mom’s mom, had Osteoporosis and as she got older she started getting Kyphosis in her spine– which is when you start to get hunched over. The Kyphosis got progressively worse and worse with age. By the time that she was in her early to mid-80s, the Kyphosis was so severe that the bones had become too soft and could not prevent the collapse of her chest cavity, greatly reducing the amount of oxygen she was able to get.

Eventually, she couldn't breathe effectively and she passed away around the age of 86.

“I'm not sure if this is the immediate cause of death when she actually died, but it was certainly influenced by it.”

Matt’s grandmother had one son and five daughters including his mom.

“All five of them are very concerned, if not petrified to end up the same way that their mother did. But my mom, she's been doing strength training for a number of years actually, she's a good example of that.”

Slow-Motion Strength Training was originally created at the University of Florida as a solution to treat women with Osteoporosis because it was proven to help build bone density in addition to muscle and other incredible benefits. The Perfect Workout for women who want to fight Osteoporosis? We think so!

What You Should Know About Slow-Motion Strength Training, According to Matt Hedman:

“Slow motion strength training allows a person to get incredible fitness results without having to spend your life in the gym.

I named our company The Perfect Workout over 20 years ago with the idea that people can get better results than just about anything else a person's going to do in the name of exercise.

It's safer on the joints than just about anything else for exercise and it's super time-efficient, 20 minutes, twice a week to get essentially optimal results.

Over the years, what I've found is that the thing which people usually get most interested in is the trial. People oftentimes are skeptical that you can get any results from 20 minutes. But even for people who think you should be spending your life in the gym, the vast majority of the results that can be gotten from exercise, can be done in just minutes a week, 20 minutes, twice a week.

Plus it has all these other great benefits for Osteoporosis, metabolic benefits, myokines, increase in basal metabolic rate which helps with fat loss, and there's probably a lot of stuff which we don't or we aren't even aware of yet….

You really can get great health with just less than an hour a week. I'm not saying the 20 minutes are easy. They're not. But if you do it right and challenge yourself, then you'll get incredible results and you won't have to spend the rest of your life in the gym.

What the methodology does is basically allows you to push yourself as hard as you're willing to push yourself, but it won't force you to push any further than you're willing to push yourself. So there's no danger of thinking, ‘Oh my gosh, I'm not going to be able to do this. It sounds way too hard.’ It's challenging, especially if you want to get good results, but you won't be challenged any more beyond that because it's just the right amount for you.”

Stay tuned for more from our Founder, Matt Hedman…

Haven’t experienced Slow-Motion Strength Training for yourself?

Strength Training as a Sleep Aid

The Importance of Sleep & How Strength Training Can Improve It As we get older, it becomes more challenging to bounce back after we don't

From No Accountability to Consistently Exercising

From No Accountability to Consistently Exercising Lori Zalewski, 55, looked to gain strength and maintain her activity levels. Her father-in-law recently passed away and she

How Long Does it Take to Build Muscle?

How Long Does it Take to Build Muscle? “When will I see results?” This is one of the most commonly-asked questions when someone starts The

Jordan Thomson

www.theperfectworkout.com

More Exercise Isn’t Better. Better Exercise is Better.

Posted on by Jordan Thomson

More Exercise Isn't Better. Better Exercise is Better.

Are you eating less and exercising more but gaining weight?

Spending longer hours at the gym, but can’t get rid of that tummy?

Signing up for more workout classes, but don’t have time to do the things you really want?

In this article we address a common belief that “more is better” when it comes to exercise. You’ll learn how taking a smarter, “less is more” approach to exercise can produce better results and save you time.

How to Get Stronger in Under 20 Minutes

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 which included a bench press and a barbell squat showed no statistical difference in strength gain for each group.

This is significant when considering the amount of time spent exercising:

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 intensely 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. In fact, you get your time back.

Exercise Everyday? Not Necessary

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:

*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”

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

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 spent the most time exercising 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 value resting and recovering from your workouts.

Learn to Work HARDER, Not Longer.

A typical slow-motion strength training workout 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(or Squat for Virtual)
Chest Press: Pectorals, Shoulders, Triceps (or Push-up for Virtual)
Lat Pulldown: Lats, Biceps, Abdominals (or Superman for Virtual)
Leg Curl: Hamstrings (same for Virtual)

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

Leg Extension: Quadriceps (same for Virtual)
Preacher Curl: Biceps, Forearms (or Bicep Curl for Virtual)
Tricep Extension: Triceps (or Tricep Dips for Virtual)
Hip Abduction: Gluteus Medius, Gluteus Minor, TFL (or Fire Hydrant for Virtual)
Hip Adduction: Inner Thighs (or Pillow Squeeze for Virtual)
Compound Row: Trapezoids, Rhomboids, Biceps (often interchangeable for Lat Pulldown) (or Row for Virtual)
Abdominal Machine: Abdominals (or Crunches for Virtual)

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

More exercises can be added to further fatigue 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 further fatigue them.

This does not mean it is necessary to do all machines and exercises 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.

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

Rest AFTER the Workout

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.

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!

Need Proof 20 Minutes is Enough?

We’ve helped over 40,000 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:

Why He Traded His Local Gym Membership for Private Training

John Gilbert was a long-time member of a local Orange County gym chain. When the pandemic hit, he had to stop. But, when the chain

Before and after slow motion strength training

How She Overcame Her Health Issues & Now Lives The Life She Wants

When Cynthia Crossland realized she had some major issues stopping her from living the life she wanted to live, she decided to make a change.

Strength Training Helped This Dancer Stay in Control of Her Health

Laura Deutsch has been a professional dancer since she was 15 years old. For decades it felt like it was all she needed to do

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:

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

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

What you get working out with this method is not only guaranteed results, but also your time back!

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.

References

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.
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).
Fisher, J., Steele, S., & Smith, D. (2013). Evidence-‐based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17(4): 217-‐235.

Jordan Thomson

www.theperfectworkout.com

Decreased Risk For Fall: Improving Balance for Seniors

Posted on by Jordan Thomson

Decreased Risk For Fall: Improving Balance for Seniors

How Beth Decreased her Risk For Fall in 6 months

A progressive neurological condition that affected Beth Johns’ coordination and balance was slowly increasing her risk for a harmful fall.

As she approached her 60s, Beth stopped trying to manage her health and fitness alone and sought out an exercise program at The Perfect Workout.

—

Beth lives with a condition called Ataxia.

What is Ataxia?

“Ataxia describes a lack of muscle control or coordination of voluntary movements, such as walking or picking up objects.” (Mayo Clinic)

This condition can cause:

Poor coordination
Balance problems
Unsteady walk and a tendency to stumble
Difficulty walking in a straight line
Difficulty with fine motor tasks, such as eating, writing or buttoning a shirt
Change in speech
Involuntary back-and-forth eye movements (nystagmus)
Difficulty swallowing

Beth in particular, would often feel unsteady on her feet and easily lose her balance.

“I've fallen a few times and was really worried and discouraged that my condition was progressing much faster than I had expected it to. The more I worried about it, the less I felt like doing.”

Beth was approaching her 60th birthday and knew she needed to take a different course of action.

She tried doing strength and balance DVDs on her own but found it was hard to stay motivated.

Beth knew that joining a gym wouldn't work for her because she really needed the one-on-one support. She needed someone there to guide her, teach her how to exercise correctly, and keep her accountable.

After doing her research, Beth found The Perfect workout. She felt reassured when she saw people her age improving some of her same areas of concern, like falling.

The idea of being able to see results in 20 minutes, twice a week without having to be in a public setting was very appealing.

In November, 2020 Beth joined the Southwest San Jose studio and began her training program.

Beth’s goal was to strengthen her core and increase her overall strength to decrease her risk of falling. She had also recently had been diagnosed with osteopenia and knew it was important to do weight-bearing exercise to improve her bone density.

Within 7 months, Beth has noticed significant improvements.

Gained strength
Back isn’t stiff in the morning anymore
Improved her posture and has good balance on her feet
Can squat down and stand up without falling over
Physical therapist says she’s improved a lot in the past year.

“All of the trainers I've worked with have been wonderful. Patient and encouraging. They've pushed me to do much more than I thought I was capable of. Candice got me started. Maria and Kylie have definitely kept me going!”

Feeling physically stronger and steadier makes Beth feel like she’s taken charge of her Ataxia and has greatly improved her mental wellbeing. She now sees that Investing in her physical health is an investment in her future, especially as she gets older, and encourages others to do the same.

“Friends that I haven't seen in a while say that I really look great! I definitely feel more confident. I know that it's only going to get better.”

The Perfect Workout is for regular people, just like Beth. It's not intimidating. It's a personalized experience and the trainers are there to help support your success. And it’s possible to see results in just 20 minutes, twice a week.

Author: Jordan Thomson

The Importance of Sleep & How Strength Training Can Improve It

The Importance of Quality Sleep

Sharper Memory

Mood Boost

Healthier Heart

Steadier Blood Sugar

Germ Fighting

Weight Control

Sleep Your Way Muscle Growth

Lower Cancer Risk

Sleep Deficiencies

What Affects Our Sleep?

Smartphones, TVs, and Technology

Eating Before Bed

Alcohol and Sleep

Exercise Before Bed

How Does Strength Training Improve Sleep?

What have we learned?

From No Accountability to Consistently Exercising

Best Exercises for Women over 60 and The Workouts To Avoid

Jump to a Topic:

Should Women Over 60 Lift Weights?

Should Women Over 60 Do Cardio?

How Often Should a 60-Year Old Woman Exercise?

What Are The Best Exercises For Women Over 60?

Leg Press

Chest Press

Lat Pulldown

Leg Curl

Abdominal Machine

Exercises Women Over 60 Should Avoid

Joint Issues

Shoulder Injury

Knee Injuries

The Perfect Workout Case Studies: Exercise Routines for Workouts for Women Age 60-69

Client A: Busy 64 Year Old Nurse With Multiple Injuries

Customized Workout:

Client B: Very Active Before Injuries

Customized Workout:

Client C: New to Strength Training & Ready to Enjoy Retirement

Customized Workout:

Summary

How He’s Stayed Active at 71 with Lyme Disease

How She Eliminated Chronic Knee Pain with Exercise

She Exercised Her Knee Pain Away

Now a Personal Trainer in Burke, VA

DC Personal Trainer Shares Injury Prevention Workout

She found slow-motion strength training.

Her Favorite Success Stories

From Overweight & Weak to Fitness Instructor in Her 80s!

From Overweight & Weak to Fitness Instructor in Her 80s!

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The Injury

The Experiment

There were 3 different levels to becoming a Master SuperSlow Instructor:

The Workout

The Impact

What You Should Know About Slow-Motion Strength Training, According to Matt Hedman:

More Exercise Isn't Better. Better Exercise is Better.

How to Get Stronger in Under 20 Minutes

Exercise Everyday? Not Necessary

1+1 Group:

2+2 Group:

3+3 Group:

Learn to Work HARDER, Not Longer.

Rest AFTER the Workout

Another Area to Avoid Resting is Between Repetitions.

Need Proof 20 Minutes is Enough?

Now That You Know...

Decreased Risk For Fall: Improving Balance for Seniors

How Beth Decreased her Risk For Fall in 6 months

What is Ataxia?

Pin It on Pinterest

How He’s Stayed Active at 71
with Lyme Disease