New Study Shows Lifting Heavier for Fewer Reps Can Maximize Muscle Gains A new study in pre-print suggests that doing fewer reps with heavier weights can lead to impressive muscle growth. Even just two to three focused sets may be enough to stimulate meaningful strength gains. Here's what that means for your workouts—especially when time is tight. We’ve all had those days where time gets away—whether it's a late meeting, a packed schedule, or unexpected responsibilities. When that happens, it’s tempting to skip the gym altogether. But this latest research shows that shorter, high-intensity sessions can still deliver major results. So if you can’t squeeze in a full-length workout, you can still make it count with heavier lifts and fewer reps. What the Study Found Published in  SportRxiv  (pre-print, pending peer review), the study reviewed dozens of prior research papers to explore how training volume influences muscle and strength development. The takeaway: while doing ...

  STRENGTH TRAINING EVERY OTHER WORKOUT? Strength training is just as important as regular cardio exercise to maintain overall health, especially as you age and start to lose muscle mass. This physical change is even more pronounced in women as they enter menopause. If you're looking to make strength training more of a priority, you may be wondering how often you have to do it in order to notice a change in your body.   Trainer Tip of the Day: Strength Train At Least 3 Days a Week to See Results "As a personal trainer, I recommend strength training at least three times per week," I like to include strength training every other day to see the most muscle gains without overdoing it. Adding a rest day in between each strength workout will allow your muscles to recover, rebuild and repair." While cardio can also build muscle, the benefits are mostly for your cardiovascular health, she added. And because strength training usually involves big muscle groups, like your glut...

  COMING this Winter! The Seven Foundational Principles of Industry-Specific Situational Workouts Occupational Movement Analysis : Each profession creates distinctive movement patterns, postural adaptations, and energy system demands. ISSW begins with a comprehensive analysis of these occupation-specific physical signatures. Counterbalance Training : Rather than random exercise selection, ISSW systematically identifies and counteracts the predictable imbalances created by repetitive professional movements, creating targeted interventions that restore biomechanical equilibrium. Workplace Integration : Effective interventions must fit within the practical constraints of professional environments. ISSW develops micro-interventions that can be seamlessly implemented throughout the workday, not just during dedicated exercise sessions. Profession-Specific Recovery Protocols : Recovery is not universal but highly specific to occupational demands. ISSW provides customized recovery strategi...

    PLANT OR ANIMAL PROTEIN FOR MUSCLES? Which Protein Is Best for Muscle Growth? Here’s What You Need to Know Protein is having a major moment—and it’s not just a fitness fad. Whether you're trying to bulk up, stay strong as you age, or simply feel your best, protein is essential. But with so many options out there—especially the debate between animal and plant-based sources—it’s easy to feel overwhelmed. Let’s break it down. Why Protein Matters for Muscle Muscle growth doesn’t happen without protein. Every time you work out or go about your daily life, your muscles go through wear and tear. Protein helps repair and rebuild those tissues through a process called  muscle protein synthesis (MPS) . Think of MPS as your body’s internal construction crew—it turns the amino acids from protein into new muscle fibers. It’s also crucial for maintaining lean mass, adapting to workouts, healing from injuries, and fighting muscle loss as we age. “Muscle protein synthesis supports le...

  5 Daily Bodyweight Exercises That Deliver Visible Results in 2 Weeks We've all had that moment—a last-minute invite to a party, reunion, or weekend trip, and suddenly you're thinking,  "I need to get in shape—fast!"  If you're short on time but serious about results, this quick and effective daily bodyweight workout could be your solution. According to Leon Veal, a Level 3 certified personal trainer and Head of Nutrition and Innovation at Styrkr, the key to seeing results in just two weeks is  intensity, consistency, and proper form . This circuit-based workout targets multiple muscle groups and combines strength and conditioning. Leon recommends a 20- to 25-minute routine using a  40:20 work-to-rest ratio —that means 40 seconds of effort followed by 20 seconds of rest for each exercise. Complete  3 to 4 rounds  of the full circuit. “Form always comes first,” Leon says. “Focus on full range of motion and a deep stretch in every rep. You’re not racing...

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  Home Workouts for Seniors and Disabled! Simple Routines to Build Strength, Balance & Mobility As we age, maintaining strength, mobility, and balance becomes essential to staying independent and injury-free. Fortunately, you don’t need a gym or fancy equipment—just a few functional movements and some consistency. Certified personal trainer  Emma Goodman-Horne  (aka @emergy100) specializes in workouts for seniors and recommends this  three-move circuit  designed for anyone over 60. It focuses on functional strength using simple, effective exercises that mimic everyday movements. Beginner-Friendly 3-Move Circuit You'll need: A chair A pair of 2kg dumbbells (or water bottles) A sturdy surface for balance support How to perform: Complete 3 sets of 10 reps per exercise. You can do this workout a few times a week or spread the moves throughout your day. 1. Squats Goal:  Strengthen legs, hips, and core while improving balance and mobility. Options: Chair Squa...

  This Type of Workout Builds Muscle and Burns Fat in Less Time, New Study Shows Think long, slow strength sessions are the only way to build muscle and burn fat? Think again. A new study suggests that  high-intensity circuit training —which combines multiple strength exercises into shorter, faster-paced sessions with minimal rest—can be just as effective as traditional weight training when it comes to building strength, gaining muscle, and losing fat. The research, led by Women’s Health cover star Sohee Carpenter, PhDc, CSCS, offers valuable insights for anyone short on time or looking to shake up their workout routine. What the Study Found Published in the  European Journal of Sport Science , the study followed 14 active women in their 20s and 30s over an eight-week period. Participants trained three days a week using either high-intensity circuit training (HICT) or traditional strength training. Both groups performed the same six exercises: Leg press Dumbbell bench pre...

  Releasing June1st by Page Turner Book Inc. Eat to Heal combines scientific research with practical advice on using food as medicine. The book opens with the author's personal health journey before diving into the science of how food affects our bodies at the cellular level. The core of the book focuses on specific health conditions - heart health, brain function, chronic pain, and immunity - providing evidence-based dietary recommendations for each. The author explains complex nutrition concepts in accessible terms while maintaining scientific accuracy. The latter portion offers practical guidance on implementing these principles, including kitchen setup, meal planning, and navigating social situations. The book concludes with an evidence-based approach to supplements and a detailed nutrient guide for common foods. Throughout, the author balances scientific rigor with accessibility, creating a comprehensive guide suitable for both beginners and those with deeper nutritional knowl...

  Be Ready for Anything: 12 Emergency Foods That Can Keep You Safe and Satisfied Life doesn’t always go as planned. Power outages, natural disasters, or unexpected emergencies can throw everything into chaos. When that happens, being prepared—especially with the right food—can make a world of difference. These pantry staples are nutritious, long-lasting, and easy to store. Think of them as your edible safety net, ready to keep you nourished and grounded during uncertain times. 1. Bottled Water Clean drinking water is often the first necessity to disappear in an emergency. Bottled water is easy to store, lasts a long time, and requires no prep. It’s not just for drinking—use it for cooking, cleaning, and even basic hygiene. A solid supply keeps you hydrated and ready for whatever comes next. 2. Canned Tuna Packed with protein and healthy fats, canned tuna is a powerhouse when fresh food isn’t available. It has a long shelf life and requires no cooking. Eat it straight from the can o...