Strength Training as a Sleep Aid

The Importance of Sleep & How Strength Training Can Improve It

Woman sleeping after Strength Training

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.

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].

Female member talks about better sleep from strength training
Female testimonial on strength training and sleep

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.

  1. Al-Abri, Mohammed A. “Sleep Deprivation and Depression: A bi-directional association.” Sultan Qaboos University medical journal vol. 15,1 (2015): e4-6.
  2. Neckelmann, D. et al., Chronic Insomnia as a Risk Factor for Developing Anxiety and Depression, Sleep. 2007; 30 (7): 873-880.
  3. Zhu B, Quinn L, Kapella MC, et al. Relationship between sleep disturbance and self-care in adults with type 2 diabetes. Acta Diabetol. 2018;55(9):963-970. doi:10.1007/s00592-018-1181-4
  4. University Hospitals Case Medical Center. (2011, February 8). Lack of sleep found to be a new risk factor for colon cancer. ScienceDaily. Retrieved October 12, 2021 from www.sciencedaily.com/releases/2011/02/110208112741.htm
  5. Sushanth Bhat, Genevieve Pinto-Zipp, Hinesh Upadhyay, Peter G. Polos, “To sleep, perchance to tweet”: in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults, Sleep Health, Volume 4, Issue 2, 2018,Pages 166-173, ISSN 2352-7218,
  6. Blume, C., Garbazza, C. & Spitschan, M. Effects of light on human circadian rhythms, sleep and mood. Somnologie 23, 147–156 (2019). https://doi.org/10.1007/s11818-019-00215-x
  7. Reid KJ, Baron KG, Zee PC. Meal timing influences daily caloric intake in healthy adults. Nutr Res. 2014;34(11):930-935. doi:10.1016/j.nutres.2014.09.010
  8. Fujiwara Y, Machida A, Watanabe Y, et al. Association between dinner-to-bed time and gastro-esophageal reflux disease. Am J Gastroenterol. 2005;100(12):2633-2636. doi:10.1111/j.1572-0241.2005.00354.x
  9. Ebrahim, I.O., Shapiro, C.M., Williams, A.J. and Fenwick, P.B. (2013), Alcohol and Sleep I: Effects on Normal Sleep. Alcohol Clin Exp Res, 37: 539`-549. https://doi.org/10.1111/acer.12006
  10. Stutz J, Eiholzer R, Spengler CM. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Med. 2019;49(2):269-287. doi:10.1007/s40279-018-1015-0
  11. Singh, N. A., Clements, K. M., Fiatarone, M. A.  (1997). Sleep, Sleep Deprivation,  and Daytime Activities A Randomized Controlled Trial of the Effect of Exercise on  Sleep. Sleep, 20(2), 95-101.
  12. Ferris,  L.  T.,  Williams,  J.  S.,  Shen,  C.  L.,  O’Keefe,  K.  A.,  &  Hale,  K.  B.  (2005).  Resistance training improves sleep quality in older adults—a pilot study. J Sports  Sci Med, 4(3), 354-60.

From No Accountability to Consistently Exercising

From No Accountability to Consistently Exercising

Lori Zalewski - Female Client at The Perfect Workout

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.

Best Exercises for Women over 60 and The Workouts To Avoid

Best Exercises for Women over 60 and The Workouts To Avoid

Woman Running in athletic wear

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.

Jump to a Topic:

woman over 60 lifting weights with a personal trainer

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.

Muscle Loss Over Time Infographic

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.

Force formula translated for 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.

Weekly exercise schedule Monday through Sunday

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.

Graph of the body's total recovery resources

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.

Chest Press Machine and Anatomy Graphic of muscles

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.

Leg Curl Machine and anatomical graphic of muscles

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.

Woman over 60 recovering from exercise

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.

Woman over 60 exercising with a personal trainer

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.

The Perfect Workout team with in studio and virtual personal training

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.

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

  1. 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.
  2. 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.
  3. 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
  4. The Nautilus Book, Ellington Darden, Ph.D., Copyright 1990 Contemporary Books, Chicago, IL, P. 85
  5. 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

Your Best Chance at Quickly Recovering from Surgery… Or Avoiding it Altogether

Prehab Is Your Best Chance At Quickly Recovering From Surgery

“When my doctor gave me two choices about the pain in my right shoulder- Either live with it or have surgery, I felt hopeless.”- Sherry Chriss, client.

Facing surgery is scary and quite common for a lot of adults. Although every surgery can’t be avoided, one solution to prepare for a swift recovery and potentially avoiding surgery altogether is slow-motion strength training. We call this prehab or “prehabilitation” and it’s happening in our studios and virtual training sessions every day.

Prehab for Total Knee Replacement

One of the most common surgical procedures our clients face is a Total Knee Replacement (TKRs), and they are as popular as ever. More than 381,000 TKRs take place every year, and researchers expect that number to grow six-fold in the next 20 years [1].

The surgery can be very helpful as it enables people with severe knee osteoarthritis to decrease or eliminate their pain while improving their functional ability. However, a TKR also leads to a period of inactivity during recovery, and that inactivity has drawbacks. People lose about 60% of their quadriceps strength within the first month following surgery.

Considering that information, it’s no surprise that people with TKRs have demonstrated slower walking and stair-climbing speeds when compared to their peers.

Medical Diagram of a before and after total knee replacement

Studies Show...

Researchers at the University of Louisville conducted a study comparing people who “prehabbed” against those who did not (control group) for five months prior to surgery. Like our clients, the individuals who strength trained fared very well.

The exercise group trained three times per week prior to the surgery, including exercises such as the leg curl and leg extension. Following the surgery, both groups received the same physical therapy.

Watch one of our clients on the Leg Extension! 

Before the surgery, strength training prevented knee pain from increasing and improved the participants’ functional abilities like getting up from a chair, walking speed, and stair-climbing speed.

One month after the surgery, the control group experienced losses in quadricep strength and walking speed, whereas the exercise group did not (when compared to baseline tests). Three months later, functional ability and strength in the operated leg were greater in the exercise group. 

Overall, the study found quadriceps strength was associated with greater functional ability and less knee pain. Researchers in a study out of the University of Delaware found the same connections when monitoring quadriceps strength days before and one year after a TKR [2].

They also noticed that quadriceps strength before surgery also predicts dynamic balance a year after surgery. Dynamic balance is tested by seeing how quickly a person can stand from a chair, walk around a sharp turn, and then return to the chair.

Balance and strength are some of the most important benefits of slow-motion strength training, especially in older adults who fear falling.

How Long Do You Prehab For?

If a TKR or any other major joint surgery is in your future, you might wonder how long you should train for prior to the procedure. As mentioned, the study included five months of prehabilitation, although we have clients who have only trained for 3 months leading up to their surgery and still experienced a quick and less-painful recovery period. Obviously, the earlier you start, the more strength you will build prior to surgery.

The process of strengthening before a surgery just makes sense. The joints are healthier when their surrounding muscles are stronger. Strength training before a joint replacement surgery allows you the opportunity to build healthier joints and muscles that you will simply work to maintain after surgery, instead of having to build them for the first time.

If a surgery like TKR is in your future, or you want to do whatever you can to avoid one, slow-motion strength training is the solution.

Clients Who Have Avoided Surgery:

In addition to those who have prehabbed before surgery, we’ve helped many people prevent injuries and avoid surgery altogether.

Michael Slosek

Michael, 66, had been told by his doctor that he needed a hip replacement. He also wanted to lose weight, gain overall strength and stamina, and a 20 minute workout was very appealing to him. Michael’s strength training results speak for themselves:

  • No longer has back or hip problems
  • Has more energy and stronger muscles
  • Able to hit the golf ball 20-30 yards further at the driving range
  • Has been able to avoid hip replacement surgery


“The Perfect Workout has a great thing going. You feel like you have a workout when you come here. I’ll continue to do it.”

Mary Jane Bartee

When you have medical conditions like fibromyalgia, osteopenia, and pelvic prolapse, you’re going to be very careful about exercise. “Anything that’s fast-moving and aggressive aggravates it,” says Mary Jane (MJ) Bartee. Slow, safe movement is what first appealed to her about slow-motion strength training. MJ’s strength training results are nothing short of fantastic:

  • Her most recent bone density test showed that her osteopenia is gone
  • The pain from her other conditions is more manageable, resulting in less medication
  • Her pelvic prolapse has greatly improved, to the point where the doctors aren’t talking about surgery anymore


“It’s quick and accommodating,” says MJ. “20 minutes and I’m done. It’s something I do for myself, and as long as I’m functioning as well as I am, I’ll stick with it.”

Her Story of injury prevention

Sherry Chriss

After unsuccessful physical therapy and cortisone shots for an injured shoulder, Sherry was desperate for an alternative to surgery. She was also distraught about the effects of menopause, including loss of bone density, decreased upper body strength, and weak legs. A year after she began strength training at The Perfect Workout:

  • Sherry’s bone density scan improved, surprising even her doctor.
  • She no longer has shoulder pain, and no longer needs surgery.


“I enjoyed it right off the bat, and little did I know how fantastic it would turn out to be. My husband and I have both seen great results, so we’re committed to doing The Perfect Workout for the rest of our lives!”

Don’t wait for post-surgery to start building up strength. In fact, surgery may not be necessary if you take action now. It only takes 20 minutes, twice a week and you’ll get a lifetime workout guaranteed to get you stronger.

  1. Topp, R., Swank, A. M., Quesada, P. M., Nyland, J., & Malkani, A. (2009). The effect of prehabilitation exercise on strength and functioning after total knee arthroplasty. PM&R, 1(8), 729-735.
  1. Mizner, R. L., Petterson, S. C., Stevens, J. E., Axe, M. J., & Snyder-Mackler, L. (2005). Preoperative quadriceps strength predicts functional ability one year after total knee arthroplasty. The Journal of rheumatology, 32(8), 1533-1539.

How He’s Stayed Active at 71 with Lyme Disease

How He’s Stayed Active at 71
with Lyme Disease

Before and After Photo - The Perfect Workout Client Jody Calcara

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
Before photo of a male client
Before
After Photo of male client
After
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!

Is a Personal Trainer Worth It?

Is a personal trainer worth it?

We lay out all of the research-backed facts, so you can decide for yourself.

Female Personal Trainer with real female client

The hardest thing about starting a fitness journey is simply starting. The second hardest? Knowing what to do to actually get results.

Part of this struggle comes from seeing social media feeds with workouts, meal plans, and transformation photos – not to mention a million diet products being marketed to us all day, every day. It’s confusing.

The other part is trying to do it alone.

Every fitness journey is unique, but one major catalyst to achieving desired health and wellness results is having someone to coach you- a personal trainer.

You may ask yourself, is a personal trainer worth it?

In this article, we talk about the research-proven advantages of working with a personal trainer and why it's absolutely worth it.

Jump to a Topic:

7 Benefits of Working with a Personal Trainer

Studies comparing people working with personal trainers versus people who trained themselves found that working with a professional trainer offers the following benefits:

7 Benefits of Personal Training Infographic

1. Better Workout Quality

Too many of us know firsthand that it's possible to work out – a lot – and see no results.

The “magic” of strength training is a result of a few ingredients, including choosing the right resistance for each exercise and putting in enough effort.

Research shows that when not working with a personal trainer, only 9-34% of trainees choose weights that are challenging enough to provide great results (Dos Santos et al., 2020).

People also generally fail to work hard enough without a trainer. In one study, about 57% of people without a trainer failed to push to complete exhaustion (“Muscle Success”) on ANY exercise (Dos Santos et al., 2020).

Whether you get results is entirely up to you and the effort you put forth. But a Personal Trainer has the knowledge and passion to help you give it your all.

Research shows that supervised exercise leads to achieving more strength, muscle growth, and weight loss (Mazzetti et al., 2000).

Two separate studies by Wayne Westcott, Ph.D., and one study by Ellington Darden, Ph.D., demonstrate that slow-motion strength training produces 50% to 59% faster improvements than regular weight training.

Any challenging workout, like slow-motion strength training, is a physical and mental feat. This makes it incredibly easy to talk yourself out of giving your best effort when the exercise becomes tough and your muscles start to burn.

A Personal Trainer is the coach in your corner pushing you to give your absolute best. They become the voice you need when your own starts to deceive you.

2. Exercise Safety

Working out alone? It’s easy to perform exercises incorrectly without someone watching your form or correcting bad habits. After all, you don’t know what you don’t know and could be exercising with incorrect form every time you’re in the gym.

Working out with a friend? Having a workout buddy can be great because it increases your chances of sticking with it. But taking direction from someone who is not Certified is like having your friend “crack your back” instead of getting adjusted by a Chiropractor. Despite the good intentions, relying on someone other than a trained professional could do more harm than good.

A Certified Fitness Trainer should have extensive education on how to safely coach others through an effective workout.

At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

Real Male client testimonial

3. Staying Motivated, Consistent, & Accountable

Exercise helps with health and longevity, but it doesn’t work if people don’t do it consistently.

Only one in five adults in the US consistently reach the recommended amount of weekly exercise (Harris et al., 2011).

When starting an exercise program, about half quit within six months (Larson et al., 2018).

The vast majority of people don’t hire personal trainers. Looking at the data, this approach isn’t working.

Considering about half of people quit workout programs within six months, strategies to stick with exercise are critical to reaching one’s fitness goals.

Studies show that people who work with personal trainers are more likely to develop a better attitude towards sticking with exercise (McClaran, 2003). In addition, people are also more likely to develop strategies for overcoming obstacles that would otherwise cause them to quit.

If that’s not enough, hear what some of our clients have to say about how we help with consistency:

  1. “I can do anything for 20 minutes, twice a week.”
  2. “20 minutes, twice a week made it easy to stick with it.”
  3. “I look forward to my personal training sessions.”
  4. “I see the benefits and I’m getting results, so I know it’s working.”
  5. “My trainers encourage me when I want to give up.”
  6. “It’s a great routine to start out the day.”
  7. “I like having an appointment on the books. It helps me stay accountable.”

Working with a trainer provides an additional level of accountability that is likely needed by most people.

Chances are you don’t bail on your doctor when you need a checkup, but it's really easy to bail on your workouts when you’re doing them on your own.

Why is that?

Because when you have an appointment on your calendar and another human on the other end of the appointment counting on you to show up, you do it.

By keeping you accountable, they ultimately keep you consistent and consistency breeds results.

Real client's personal trainer testimonial

4. Professional Guidance

Believe it or not, there is a method to exercising safely and effectively. A Personal Trainer will analyze your ability and your performance to decide how to continually challenge you.

This includes how to properly adjust your body to workout equipment, whether or not to increase or decrease range of motion on an exercise, to lower or raise the weight, etc.

The results are in the details, and a Personal Trainer knows what to look for.

Playing the role of a professional for our own needs benefits us by saving money. We trade our time to learn and develop skills to save the cost that comes with hiring a professional.

Besides coaching and providing accountability, working with a personal trainer makes sense for several reasons. We are limited by time, having only 24 hours each day to sleep, eat, work, spend time with family, manage our homes, etc.

We simply don’t have the time to be “professionals” in many areas. Outsourcing that responsibility to a professional saves time. It also ensures that we’ll receive more educated and experienced guidance with in-session coaching and overall workout program design.

But many people try to serve as their own personal trainers.

People design their own workout plans, coach themselves through their training sessions, and guide their own long-term fitness journeys.

Unless you’re a doctor, a physical therapist or you’ve been in the fitness industry before, chances are a Personal Trainer knows more about health and fitness than you do.

You wouldn’t try to clean your own teeth instead of going to the Dentist. So why would you try and improve your physical health on your own?

In addition, you learn new things about your body, your health, and your habits when you work with a Personal Trainer. And the more you know, the more opportunities you have to make changes you may need to reach your goals.

5. Workout Customization

A Personal trainer makes your workout personal. Everyone’s body, fitness level, and abilities are different.

A good trainer will not have the 45yr old man who wants to lose 30lbs do the same exact thing as the 77yr old woman who wants to reverse osteoporosis.

It's necessary to tailor any exercise approach to the individual’s goals.

Although group classes or follow-along- guides can be fun, you don’t get the customized approach. You don't have someone completely focused on you to see if you’re doing an exercise correctly, doing it safely.

A video, guide, or group fitness instructor doesn’t know your goals, your injuries, limitations or how you tend to hold your breath a little before you hit muscle success.

At The Perfect Workout, your first session with a Personal Trainer dives deep into your goals and health history so we can best help you achieve your health and fitness vision.

6. Judgement-Free

Walking into a big box gym can be an intimidating experience. You may think others are watching you workout, judging how you look, or why you’re lifting weights that way. This makes exercise an uncomfortable experience.

A Personal Trainer is devoted to helping you look and feel your best. You don’t have to worry about what you look like, how little you know about exercise or how many times you’ve failed your diets in the past.

This is a safe space where you can share your fitness needs and ask your trainer all kinds of questions, even ones that you might feel silly asking.

At the Perfect Workout, you’ll work with a Trainer every single workout and will always be in the comfort of a semi-private environment.

Real testimonial from Female client, who is with her dog

7. Support System

When you work with a personal trainer, you sign up for an overall transformation. Losing weight and gaining strength are common reasons people start a new workout program. However, gaining confidence, improving mental health, and learning to love their bodies, are some of the biggest and best benefits of working with a Trainer.

A Personal Trainer is your built in support system for this journey you’re on and at The Perfect Workout, you’re never at it alone.

So... IS a Personal Trainer Worth It?

Working with a personal trainer has tremendous value. A trainer’s supervision leads to more effective workouts. It helps us stick with a fitness program. Ultimately, a personal trainer’s help greatly increases the chances that we’ll reach our health and fitness goals (Losch et al., 2016). .

Bias aside, we’d say a personal trainer is definitely worth it. 😏

  • Dos Santos, W. M., Junior, A. C. T., Braz, T. V., Lopes, C. R., Brigatto, F. A., & Dos Santos, J. W. (2020). Resistance-trained individuals can underestimate the intensity of the resistance training session: an analysis among genders, training experience, and exercises. The Journal of Strength & Conditioning Research.
  • Harris, C.D., Watson, K.B., Carlson, S.A., Fulton, J.E., & Dorn, J.M. (2011). Adult participation in aerobic and muscle-strengthening physical activities — United States, 2011. Morbidity and Mortality Weekly Report, 62(17), 326-330.
  • Larson, H.K., McFadden, K., McHugh, T.F., Berry, T.R., & Rodgers, W.M. (2018). When you don’t get what you want–and it’s really hard: exploring motivational contributions to exercise dropout. Psychology of Sport and Exercise, 37, 59-66. 
  • Mazzetti, S.A., Kraemer, W.J., Volek, J.S., Duncan, N.D., Ratamess, N.A., Gomez, A.L., … Fleck, S.J. (2000). The influence of direct supervision of resistance training on strength performance. Medicine & Science in Sports & Exercise, 32(6), 1175-1184.
  • McClaran, S.R. (2003). The effectiveness of personal training on changing attitudes towards physical activity. Journal of Sports Science & Medicine, 2(1), 10-14.
  • Losch, Sabine et al. “Comparing the Effectiveness of Individual Coaching, Self-Coaching, and Group Training: How Leadership Makes the Difference.” Frontiers in psychology vol. 7 629. 3 May. 2016, doi:10.3389/fpsyg.2016.00629

How She Eliminated Chronic Knee Pain with Exercise

How She Eliminated Chronic Knee Pain with Exercise

Rebekah Bickham - Personal Trainer at The Perfect Workout

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.

Client Testimonial of Doug McGrath

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.”

Founder's Testimonial - Matt Hedman

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.

Quote from trainer Rebekah Bickham

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!”

Full Range of Motion While Strength Training

Full Range of Motion While Strength Training

Female Lifting weights with full range of motion

Strength training isn’t simply “lifting things.” In fact, there’s a science to strength training. When that scientific approach is used, great results are achieved.

One of the pillars of exercise is effectiveness – and one science-backed way to ensure exercise is effective is to lift challenging weights using full range of motion movements. (Pushing or pulling a weight as far as you can possibly go on an exercise.)

Unfortunately when many people do lift challenging weights, they sacrifice range of motion.

  • Examples of shortcutting range of motion include:
  • Leg Press: Beginning with the thighs far away from the body instead of closely, leaving very little room for movement.
  • Leg Curl: Not pulling the heels all the way back on the leg curl, past 90 degrees.
    Biceps: Curling the weight 90 degrees or less before lowering the weight.

This is concerning as full movement is key to achieving the benefits of strength training!

Full and Partial Range of Motion
Source: Health Fitness Club Connect

Why Do People Lift With Limited Range Of Motion?

Before we get into the benefits of full movement, why do people lift with partial ranges of motion? There are a few reasons:

  • Lack of awareness of good form. We’re not all exercise professionals. Many people we’ve seen in public gyms simply might not know what full range of motion is, or they don’t know it’s value.

  • Strengthening a part of a movement. Our muscle strength varies in an exercise. On the leg press, we are weakest at the start and strongest when our knees are almost straight. Some use partial reps in the weakest part of the movement to gain more strength. Your personal trainer might recommend this if they feel it’s the best course of action to modify an exercise and help reach your goals.

  • Limited joint movement. For older adults, people with arthritis, or people who had periods of severe inactivity (i.e. bed rest), joints may be very stiff. Thankfully, for those of you who fall into this group, strength training will help you increase range of motion by lengthening muscle fibers and reduce stiffness by producing synovial fluid, an oily substance made by the body to lubricate joints (Interdisciplinary Toxicology). In fact, a research article featuring 11 studies and over 450 people concluded that strength training is just as effective as stretching for improving joint movement.

  • Injury/pain. If you have a joint which was previously injured, has pain, or is arthritic, it’s possible that you are performing a partial range of motion in some exercises. This is a wise approach as it’s better to move in a limited but pain-free range of motion than to avoid the exercise entirely. Your personal trainer might recommend this if they feel it’s the best course of action to personalize the exercise to your body’s needs.
Partial Range of Motion Infographic

Benefits of Training With Full Range of Motion

Unless pain, injury, or joint stiffness limits movement, The Perfect Workout’s trainers coach lifting through a full range of motion on each exercise. This is intentional and one of the important ingredients in The Perfect Workout formula.

There are a few benefits to training with a full range of motion:

  1. More strength gained. People who train with a full range of motion gain more overall strength than those who train in a partial movement.

  2. More strength at all angles. If you only perform only half of the leg press movement, your thighs and butt will only become stronger in that half of the movement. Therefore, training through a full movement leads to greater muscle strength at all angles of a joint’s movement.

  3. Additional muscle size growth. In almost every study comparing full versus partial movements, using a full range of motion led to superior muscle gains.

  4. Increased flexibility and reduced stiffness. Using as much range of motion as possible in a strength training exercise will help lengthen muscle fibers and reduce stiffness by producing natural joint-lubricating synovial fluid in the body (Interdisciplinary Toxicology).
Benefits of Strength Training with Full Range of Motion

How to Find Your Ideal Range

Not everyone’s range of motion is going to be the same. Finding your ideal range of motion on an exercise may require a little bit of trial and error in the beginning. Your trainer will adjust every exercise to your body’s needs, including range of motion, using a combination of “adjustment points,” “axis points,” “hole gaps,” and other seat settings.

Adjustment Points

Adjustment points help to… that’s right, adjust parts of the machine to properly fit your body. Whether you are long in the torso or short in the legs, your trainer will use adjustment points to align your joints to the right place and help find your perfect seat setting and range of motion.

Most adjustment points are easy to find on machines because they are often brightly colored handles or pins. Look for yellow dots or handles on our Nautilus machines.

Axis Points

Some machines also have what we call axis points, or axis of rotation. These are typically seen on isolation exercises where one muscle group is targeted and one joint is used, like on our Preacher Curl machine.

Think of these axis points as guides to be lined up with the joint used during the exercise. On our Preacher Curl there is a red dot that serves as an axis point for the elbows. Ideally, you want the elbow joint lined up with this point the entire exercise to allow for proper extension and flexion during the range of motion.

Most adjustment points are also brightly colored and just as easy to find on machines. Look for red axis points on our Nautilus machines.

Axis points for finding your range

Hole Gaps

Hole gaps help increase or decrease the distance of an exercise’s starting point (and therefore the total distance traveled in an exercise) by inserting a pin to hold a gap between a weight plate or set of plates in a weight stack. For instance, someone with shorter arms using a Compound Row machine would want to increase the hole gap to bring the handles closer to them so that they can reach the handles at the beginning of the exercise.

Your trainer may also increase a hole gap to create an easier range of motion at the beginning of an exercise, or decrease a hole gap to make the exercise more challenging.

It may feel a little bit like musical chairs when trying to figure out your ideal range of motion and seat settings. Get in the machine. Get out. Make an adjustment. Repeat until you find your sweet spot. Luckily, all trainers at The Perfect Workout are experts and finding this for you and can do so quickly.

Hole Gaps for finding your range

If you are reading this but use partial movements due to past injuries or pain, don’t stress. You can still gain strength and muscle in a partial range of motion.

Ideally, your joints will become stronger and healthier over time. As this happens, you and your trainer will increase the range of motion until eventually reaching a full movement.

Client Testimonial from The Perfect Workout

Training through a full movement leads to better results. The Perfect Workout’s trainers will ensure that you are safely lifting as far as you can during each exercise. As a result, you’ll become the strongest and fittest “you” possible.

  • Afonso, J., Ramirez-Campillo, R., Moscao, J., Rocha, T., Zacca, R., Martins, A. … Clemente, F.M. (2021). Strength training is as effective as stretching for improving range of motion: a systematic review and meta-analysis.
  • Pinto, R.S., Gomes, N., Radaelli, R., Botton, C.E., Brown, L.E. & Bottaro, M.J. (2012). Effect of range of motion on muscle strength and thickness. Journal of Strength and Conditioning Research, 26(8), 2140-2145.
  • McMahon, G.E., Morse, C.I., Burden, A., Winwood, K., & Onambele, G.L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. Journal of Strength and Conditioning Research, 28(1), 245-255.
  • Schoenfeld, B.J. & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: a systematic review. SAGE Open.

Can Osteoporosis Be Reversed?

Can Osteoporosis Be Reversed?

Can Osteoporosis Be Reversed - Featured Blog Image

What is Osteoporosis?

Osteoporosis is diagnosed when a person has suffered a significant loss of bone mass because their body can’t produce enough new bone to keep up with old bone loss. “Bone is living tissue that constantly breaks down and is replaced” (Mayoclinic.com). With this disease, bones become hollow and carry a high risk of fracture. About 10 million people in the US have osteoporosis and many others are at risk.

In this article, we talk about how to identify your risk for osteoporosis and share four strategies that can increase bone density.

Osteoporosis & Fall Risk Facts

As we age, we focus more on preventing falls for older adults, and that’s with good reason.

Over 300,000 adults ages 65 and older experience a hip fracture each year, 95% of those fractures resulting from falling.

Those hip fracturing-falls have severe side effects, too. Only half of these adults regain their quality of life after the fracture.

About 20% move into assisted living communities afterwards. And about one in every four older adults die within a year of having a hip fracture.

Hip fractures are a big concern for both men and women. However, falling and breaking a bone isn’t the only cause of this issue. Having weak bones is also a key underlying factor, just like with osteoporosis.

Data from the CDC shows that 48% of older adults have low bone density, usually in the most common locations: hip and lower back. For adults with osteoporosis, bones are fragile and susceptible to breaking when falls or other high-risk incidents like car accidents occur.

Osteoporosis Stages - 4 Stages of Bone Density Loss

Risk Factors for Osteoporosis

While it’s easy to associate osteoporosis with older women, the process of bone loss starts well before 65 years old. People generally start to lose bone density in their early 30s. They’re at an increased risk for fractures after age 50.

Additional risk factors for osteoporosis include:

  • Being female – This can increase risk of osteoporosis because of the lost estrogen during menopause, which can contribute to bone loss.
  • Having a smaller/thinner frame – This means someone already has less bone mass in their body to begin with.
  • Past fractures – These are a sign that your bones are more fragile than normal.
  • A family history of osteoporosis – This may mean you’re already predisposed to develop the disease.

How to Assess Your Bone Strength

Osteoporosis is diagnosed through a dual-energy X-ray absorptiometry (DEXA) scan. A DEXA scan is a quick process (less than 20 minutes) where a person lies face up while a low-level x-ray scans down and then up the body. They use an even lower level of radiation than standard X-rays, so they’re very safe.

These bone density test results provide an accurate assessment of bone density, muscle tissue, and fat tissue. “Where a regular X-ray can show changes in bone density after 40 percent bone loss, the DEXA detects changes as small as 1 percent.”

You can find a DEXA scan by using a search engine like Google and typing in the keywords “DEXA scan near me”. DEXA scans are recommended at a frequency of every 1-2 years starting at the age of 50 if someone has risk factors for bone loss, especially for women during or after menopause.

Dexa Scan for Osteoporosis Infographic

Can Osteoporosis Be Reversed?

We know that about half of older adults have low bone density, this increases the risk of experiencing a fracture, and that people start losing bone strength in their 30s.

Unfortunately, once you have osteoporosis, it can’t be fully reversed or “cured.” Thankfully, you can strengthen your bones at any age and there are proven methods for reducing the risk of a fracture. Below are four effective strategies for reversing bone loss.

4 Strategies for Strengthening Bones

1. Vitamin D3

Vitamin D, specifically vitamin D3, increases calcium absorption from the food we eat. It also promotes calcium uptake in bones. Supplementing with vitamin D3 can decrease the risk of fractures in the hip and spine, and can increase bone density.

2. Magnesium

A two-year study of menopausal women taking a magnesium supplement showed an increase in bone density while also reducing fracture risk. Healthy magnesium levels are shown to enhance the function of bone-building cells and sufficient levels of parathyroid hormone and vitamin D (both of which regulate bone homeostasis).

3. Calcium

When thinking of bone strength, it’s common to think of calcium first. Research shows calcium consumption isn’t the silver bullet for strengthening bones that we might think it is. However, meeting a minimum amount of recommended daily consumption (2,000-2,500 mg/day according to mayoclinic.com) is critical to maintaining bone health. Also, supplementing calcium can reduce the risk of hip and spine fractures. However, some studies suggest that taking calcium supplements can decrease absorption of other nutrients like iron and zinc, so be mindful of your supplement intake and, as always, consult with a physician to be sure you’re taking the right supplement combination for your needs.

4. Strength Training

Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age. In a year-long study, strength training helped women, ages 65-75 years old, gain bone strength in their hips and lower back.

Following five minutes of training, women between the ages of 18 and 26 years old increased bone density in their legs and wrists. Three studies with men, ranging from 50 to 79 years old, showed strength training either stopped or reversed their age-related bone loss.

Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age. In a year-long study, strength training helped women, ages 65-75 years old, gain bone strength in their hips and lower back.

Following five minutes of training, women between the ages of 18 and 26 years old increased bone density in their legs and wrists. Three studies with men, ranging from 50 to 79 years old, showed strength training either stopped or reversed their age-related bone loss.

Is It Safe To Exercise With Osteoporosis?

The risk of fracture is serious, but there’s no reason not to exercise safely.

The National Institute of Health said it best:
“No one who has broken a bone wants to revisit that pain and loss of independence. However, living your life “on the sidelines” is not an effective way to protect your bones.”

Staying active with a doctor-approved program like slow-motion strength training can not only help you stay healthy, it’s also the best way to build bone density and strengthen your body to stay upright and active.

Next Steps

If you are currently strength training and are looking to enhance your bone density, examine your diet. Check to see if you are lacking regular consumption of the vitamins and minerals above, and look for ways to increase daily consumption.

Strength training will ensure you won’t lose bone density going forward. If you are not currently strength training, talk with your doctor and get started as soon as you can. Combining that with adequate levels of vitamin D3, magnesium, and calcium can make substantial improvements in your bone strength.

  1. Bolam, K.A., van Uffelen, J.G., & Taafle, D.R. (2013). The effect of physical exercise on bone density in middle-aged and older men: a systematic review. Osteoporosis International, 24(11), 2749-2762.
  2. MacLean, C., Newberry, S., Maglione, M., McMahon, M., Ranganath, V., Suttorp, M., … Grossman, J. (2008). Systematic review: comparative effectiveness of treatments to prevent fractures in men and women with low bone density or osteoporosis. Annals, of Internal Medicine, 148, 197-213.
  3. Nickols-Richardson S.SM., Miller, L.E., Wootten, D.F., Ramp, W.K., & Herert, W.G. (2007). Concentric and eccentric isokinetic resistance training similarly increases muscular strength, fat-free soft tissue mass, and specific bone mineral measurements in young women. Osteoporosis International 18(6), 789-796.
  4. 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.
  5. Schnell, S., Friedman, S.M., Mendelssohn, D.A., Bingham, K.W., & Kates, S.L. (2010). The 1-year mortality of patients treated in a hip fracture program for elders. Geriatrics Orthopaedic Surgery & Rehabilitation, 1(1), 6-14.
  6. Soijka, J.E. (1995). Magnesium supplementation and osteoporosis. Nutrition Reviews, 53(3), 71-74.

5 Natural Remedies for Fibromyalgia

5 Natural Remedies for Fibromyalgia

Medical Diagram for Fibromyalgia

Living with fibromyalgia can feel like a battle to ease pain and chronic fatigue. Finding a solution to treat fibromyalgia while staying healthy and active can also feel like a never ending challenge. In this article, we’ve compiled 5 natural remedies for fibromyalgia and the treatment of symptoms.

Symptoms of Fibromyalgia

  • Headaches
  • Depression
  • Anxiety
  • Fatigue
  • Chronic pain
  • Body stiffness
  • Difficulty with thinking or focusing
  • A “foggy” memory
  • Struggles with sleeping

If you went to the doctor with any one of these issues, your doctor would likely think it’s a valid issue and worthy of further examination.

Imagine having most of these issues…or all of these issues!

Fibromyalgia Symptoms Infographic

Adults with fibromyalgia don’t have it easy. Not only do symptoms of fibromyalgia manifest in any of the above list, there isn’t a universal test to diagnose all cases. 

Fibromyalgia can’t be measured with numbers on a scale, unlike most other health conditions (blood pressure, diabetes, etc.). Looking for sensitive “tender points” in certain locations of the body is the most common diagnostic test, but that’s not comprehensive enough to identify all people who have the condition. 

Unfortunately, this lack of a clear diagnostic test leads some people to question whether fibromyalgia is real. However, 4 million US adults and about 3-6% of the world’s population can attest to the existence of the disease. 

Fibromyalgia has no known cause, which also makes it challenging to manage. A few proven methods do exist, though. Strength training is one of these methods.

Risk Factors for Fibromyalgia

Before getting into the methods for disease management, let’s look a little deeper at the disease. Risk factors for fibromyalgia include being female, having lupus or rheumatoid arthritis, suffering from a traumatic event (e.g. car accident), having a family history of fibromyalgia, and being obese. 

It’s most commonly diagnosed during middle age. Fibromyalgia pain spots are the jaw, chest, neck, upper back, and hips.

Natural Remedies For Fibromyalgia

Pain relievers and antidepressants are the most common fibromyalgia treatments. They aren’t the only treatment options, though. There are natural remedies for fibromyalgia. These research-supported methods have shown some relief from fibromyalgia symptoms:

Natural Remedies For Fibromyalgia Infographic

1. Vitamin D supplementation

A vitamin D supplement might ease fibromyalgia-related pain. In response to sun exposure, the human body creates vitamin D. Vitamin D can also be increased through the use of supplements or certain foods such as:

  • Fatty fish, such as salmon, mackerel, and tuna
  • Egg yolks
  • Cheese
  • Beef liver
  • Mushrooms
  • Fortified milk
  • Fortified cereals and juices

2. Massage therapy

Massage can help provide temporary relief from the muscle pain caused by fibromyalgia by relaxing tendons and muscles, increasing blood flow, and improving psychological comfort. While types of massage can range in style and purpose, massage benefits can include:

  • Reducing stress and increasing relaxation
  • Reducing pain and muscle soreness and tension
  • Improving circulation, energy and alertness
  • Lowering heart rate and blood pressure
  • Improving immune function

3. Acupuncture

Similar to massage, this could provide temporary pain relief. Acupuncture is a technique that involves inserting very fine needles into your skin at very specific locations on the body that potentially balance energy or impact neurological function. Acupuncture, derived from traditional Chinese medicine, is most typically used to relieve pain. This alternative medicine is increasingly being utilized for overall well-being, including stress reduction.

4. SAM-e

S-adenosylmethionine (SAM-e) is a naturally occurring compound produced and consumed by the liver that regulates hormones and maintains cell membranes. As a dietary supplement, it’s shown the ability to reduce pain and fatigue with those who have fibromyalgia. (For those with fibromyalgia, discuss this with your doctor to determine if and how much of SAM-e you should take as there are some side effects with excess amounts).

5. Strength Training

People with fibromyalgia might initially wonder whether they can safely exercise with their level of pain and discomfort, but research also points to strength training as an option for those with fibromyalgia. Three studies with over 100 women found that strength training 2-3 times per week offers some promising benefits:

Bonus Tip, 5 Extra Benefits Of Strength Training

  1. Overall well-being. Following strength training, women with fibromyalgia felt substantial improvements in their own wellness. 
  2. Physical functioning. Strength training led women to feel more capable of handling their normal activities. 
  3. Pain. Women felt noticeably less pain following the training program. 
  4. Tender point reduction. Strength training decreased the amount of active tender points.
  5. Strength. As you would expect, training led to big strength gains for women with fibromyalgia. 

The results above were obtained in about 4-5 months of strength training. (It’s possible the benefits could be noticed sooner).

Real People With Fibromyalgia

The study results support our experiences working with many clients who had fibromyalgia. As is typical with fibromyalgia cases, the fibromyalgia symptoms were different from client to client.

  • One woman struggled to sleep well and had various pain spots. Within two months of starting, she was sleeping better and had less pain.
  • Another woman had chest and arm pain along with general fatigue. She experienced pain reduction and felt more energetic throughout the school day after a few months.
  • One man, age 68, experienced fibromyalgia and arthritis in his hips and knees and wanted to get through his long workdays without feeling exhausted. Not only did he accomplish an energy boost, he also lost 11 lbs.
Natural Remedies for Fibromyalgia helped this client

Being that fibromyalgia manifests in such different ways from person to person, it requires consistent communication between the trainer and the client. If you have fibromyalgia, talk to your trainer about what you feel during and after training. 

Your trainer at The Perfect Workout will work with you to find the right combination of exercises to help you have no negative sensations after while making progress.

Fibromyalgia doesn’t have to stop you from living a high quality life. Feel less pain, gain more strength, and feel better about your health with two short strength training sessions per week.

  1. Busch, A.J., Webber, S.C., Richards, R.S., Bidonde, J., Schachter, C.L., Danyliw, A., … Overend, T.J. (2013). Resistance training (such as weight-lifting) for fibromyalgia. Cochrane Database of Systematic Reviews, 12 (CD010884).
  2. Center for Disease Control. (2020). Fibromyalgia. National Center for Chronic Disease Prevention and Health Promotion. Retrieved from https://www.cdc.gov/arthritis/basics/fibromyalgia.htm
  3. Iliades, C. (2018). Easing the pain of fibromyalgia naturally. Everyday Health. Retrieved from https://www.everydayhealth.com/fibromyalgia/8-natural-fibromyalgia-treatments/

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