The 3-3-3 Method: A Smarter Way to Build Muscle  By Kevin DiBacco There’s no magic formula for training in your 50s and beyond. What worked in your 20s doesn’t always work the same way decades later. Recovery changes. Joints get cranky. And pushing heavier and heavier weights often leads to more pain than progress. Simplicity still matters—but  smart  simplicity matters even more. That’s where the  3-3-3 method  comes in. This training style is designed to build muscle, improve strength, and reduce joint strain by emphasizing  tension ,  control , and  time under load  rather than brute force. It’s an efficient, joint-friendly way to stimulate growth without beating your body into submission. What Is the 3-3-3 Method? Also known as a  triple-phase  or  Tricon-style  approach, the 3-3-3 method packs multiple growth stimuli into a single nine-rep set. Each set is broken into three distinct phases: 3 explosive reps 3 isometri...

  What Weights Should a Beginner Start With? There’s a long-standing piece of gym lore that says you need to  “earn the right”  to lift a barbell. In reality, beginners don’t need permission—they need  good information, sensible loading, and consistency . While caution matters, starting  too  light can stall progress just as much as going too heavy too fast. The goal is to challenge your muscles safely, build confidence, and create momentum you can sustain. Here’s how beginners should approach weight training—without guesswork. Start With Movement First If you’re completely new to exercise, begin by mastering  bodyweight versions of fundamental movement patterns . These build coordination, joint control, and baseline strength before external load is added. Focus on these core patterns: Squat:  Bodyweight squats Hinge:  Dowel or broomstick hip hinge Lunge:  Reverse, forward, or walking lunges Push:  Push-ups or incline push-ups Pull:...

  Strength Training: The Foundation for Healthy Aging and Lifelong Independence Strength training can help you age better by increasing muscle mass, improving bone density, and supporting everyday movement. As we get older, maintaining strength is not about lifting the heaviest weight possible—it is about preserving independence, balance, metabolic health, and confidence in daily life. Unlike high-impact workouts, strength training can be done safely using bodyweight or light resistance. When practiced consistently, it helps protect joints, improve posture, reduce fall risk, and support long-term vitality—without the need for extreme intensity or complex equipment. Why Strength Training Matters as You Age Strength training supports healthy aging by preserving muscle tissue, protecting bone density, and improving stability and coordination. It also plays a key role in metabolic health by helping regulate blood sugar levels, reducing body fat, and lowering inflammation. Functional, f...

  CALORIES vs. WORK REQUIRED How Much Exercise It Takes to Burn Popular New Year’s Eve Drinks Estimates based on a ~180-lb adult at moderate to vigorous effort. Times vary by body weight and intensity, but these are realistic averages. DRINK CALORIES WALKING RUNNING CYCLING STRENGTH / HIIT Champagne (5 oz) ~90 20 min 10 min 15 min 120 squats Prosecco (5 oz) ~95 22 min 11 min 16 min 130 squats Brut Sparkling Wine ~85 18 min 9 min 14 min 110 squats White Wine (dry) ~120 28 min 14 min 18 min 95 push-ups Red Wine ~125 30 min 15 min 20 min 100 push-ups Sweet Wine / Moscato ~160 35 min 20 min 25 min 120 push-ups Light Beer ~100 25 min 12 min 15 min 6–8 min planks Regular Beer ~160 35 min 20 min 25 min 120 bench reps Craft Beer / IPA ~225 45 min 30 min 35 min 75 pull-ups Stout / Porter ~240 50 min 32 min 38 min 80 pull-ups Vodka Shot (1.5 oz) ~100 25 min 12 min 15 min 8 min planks Whiskey Shot (1.5 oz) ~105 26 min 13 min 16 min 80 kettlebell swings Gin Shot (1.5 oz) ~95 24 min 12 min 15 m...

5 Fitness Trends That Took Over 2025 — What Actually Works and What’s Just Hype Every year, fitness trends explode online promising faster results with less effort. In 2025, social media pushed everything from incline treadmill walks to vibration platforms as “game changers.” Some delivered real benefits. Others were simply clever repackaging of old ideas. Here’s a grounded look at the  five biggest fitness trends of 2025 , what they actually do for your body, and how to use them intelligently. 1. The 12-3-30 Treadmill Workout Trend:  Walk at a 12% incline, 3 mph, for 30 minutes This incline walking protocol went viral for a reason: it’s challenging without feeling intimidating. What works Elevates heart rate without joint-pounding impact Burns a meaningful number of calories Encourages fat utilization compared to steady running Limitations Still not a replacement for strength training Calorie burn is slower than running at higher intensities Best use If you dislike running or...

 How Exercise Improves Mental Health: The Science, the Benefits, and How to Start Exercise is often framed as a tool for weight loss, muscle tone, or cardiovascular health. While those benefits are real, they are rarely the primary reason people stay active long-term. What truly keeps people moving is how exercise makes them feel . Regular physical activity has a measurable, powerful impact on mental health. It improves mood, reduces stress, sharpens focus, enhances sleep, and builds psychological resilience. Importantly, you do not need to be an athlete or spend hours in the gym to experience these effects. Even modest, consistent movement can produce meaningful mental health benefits. This article explains how exercise improves mental health , the conditions it helps most, and how to use movement as a sustainable tool for mental well-being at any age. Exercise and Mental Health: Why Movement Matters People who exercise regularly often report: Higher daily energy levels Better sle...

Want to Live a Longer, Healthier Life? It’s Time to Start Strength Training For years, cardio has dominated the conversation around health and longevity. Walking, jogging, and cycling are well known for improving heart health, mental clarity, and joint function. But strength training is no longer the overlooked companion to cardio. Research now makes one thing clear: strength training is essential for living longer, stronger, and more independently. According to research published in the British Journal of Sports Medicine, individuals who perform regular strength training tend to live longer and experience better overall health outcomes. Another major study in the European Heart Journal found that pairing cardio with strength training may be just as effective at reducing cardiovascular disease risk as cardio alone. Despite this, most adults still are not strength training consistently. Data from the National Center for Health Statistics shows that only 24.2% of adults meet the national...

HOW OLD IS TOO OLD TO SHOVEL SNOW? AND HOW TO TRAIN YOUR BODY TO HANDLE IT SAFELY Snow season has arrived, and across New England—and much of the country—residents are reminded to clear sidewalks within 24 hours after a storm. While snow shoveling may seem like a routine winter chore, medical experts consistently warn that it can pose  serious health risks , particularly for adults over 45 and those with underlying health conditions. According to the  American Journal of Emergency Medicine , more than  200,000 adults were treated in emergency rooms  for snow-shoveling injuries between 1990 and 2006. During that same period,  over 1,600 deaths  were linked to snow shoveling—most of them cardiac-related. This raises an important question: How old is too old to shovel snow? What the experts say The American Heart Association advises that  adults over age 45 should exercise caution  when shoveling snow. Individuals at higher risk include those with: K...

Grip Strength: A Simple Health Test That Predicts Longevity Grip strength is one of the most overlooked yet powerful indicators of overall health. Research consistently shows that grip strength correlates strongly with longevity, cardiovascular health, injury risk, and functional independence as we age. Grip strength is now widely recognized as a  global marker of total-body strength and nervous system health  — not just hand or forearm strength. In this post, we’ll cover: Whether the  bathroom scale grip test  is accurate How to  measure grip strength correctly What your grip strength  means for your health Male and female grip-strength charts (lb) A direct  link to the demonstration video Can You Measure Grip Strength With a Bathroom Scale? Yes —  with limitations . The bathroom scale grip test shown in this video is a  valid screening tool , not a clinical diagnostic test. 👉  Video demonstration: https://youtu.be/mL4EUSVbPps?si=eS0HM...

  COMING THIS WINTER!!!! The Processed Food Health Crisis: 5 Truths Most People Aren’t Ready to Face For decades, we’ve been told that calories are calories, convenience is progress, and moderation solves everything. But the data tells a different story. While fitness and strength are critical pillars of health, what fuels your body may be undermining every rep, every recovery cycle, and every long-term health goal. My upcoming book,  Processed Food Health Crisis , pulls back the curtain on how ultra-processed foods quietly reshaped our bodies, our brains, and our culture. Here are five key truths that form the backbone of the book—and why they matter if strength, longevity, and resilience matter to you. 1. Ultra-Processed Foods Aren’t Just “Bad Choices” — They’re Engineered Products Ultra-processed foods are not simply “food with additives.” They are industrial formulations, often containing little to no intact whole food at all. These products are engineered for shelf life, ...