Part of our mission here at Power Plant Gym is to make strength training approachable. I talk to a lot of people who find the strength area of a gym to be confusing, overwhelming, and scary. We work hard to make it so that even if you’re brand new to strength training, our gym feels like a friendly place to be. We believe that strength is for everyone, and we want everyone to feel welcome and like the gym is a place where you belong.
Our Strength for All program helps introduce new lifters to strength training. We start with some basic education about how to squat, bench, and deadlift and work to give you the vocabulary you need to start lifting. Our small group training program created an ideal environment for new lifters to begin and learn the fundamentals. Most of the folks in our small group program are regular people who remember when they first started lifting, so it’s an ideal place for support and encouragement. I’ve worked with clients who feel self conscious about lifting in front of people, but they often find that lifting with a small group takes a lot of the intimidation out of it. The programming in Strength for All is simple to follow and designed to build confidence and a strong foundation for an ongoing strength training routine. We don’t include a bunch of splashy, impossible to do movements that have no benefit. Everything is built with a beginner lifter in mind, for you to have those early successes that help you to keep on lifting. I have a client currently working through the first four weeks of Strength for All who has had some struggles with certain movements, and we’ve been able to adapt them to work for her body. Sometimes small adjustments help make the difference! Part of keeping the program approachable includes emphasizing safety in your lifts. We talk about how to safely fail a lift. Another important way to stay safe is having a natural progression to the program, which we take care of for you in our Strength for All program. Often in the first four weeks of a new strength program, I find I have to hold folks back a bit to make sure they aren’t going overboard. Your connective tissues, muscles, and bones all need time to get stronger to be able to tolerate moving bigger weights. At Power Plant Gym, another way we keep strength training approachable is by keeping it fun. Yeah, it’s a hard workout, and sometimes it feels sucky, but in between sets, we’re laughing and having a good time. The gym doesn’t have to feel like a place you dread going to. Sometimes we get stuck into this way of thinking that something has to be awful to be good for us, but it is possible to do things that are good for you and bring you enjoyment! The health benefits of something don’t increase the more it sucks. Keeping strength training approachable is a big deal to us at PPG, and we want folks who have never touched a barbell before to feel good about coming into our gym and training with us. Our goal is to have you feel comfortable and not intimidated by walking into our gym. Strength training really is for everyone, and we want you to experience the benefits!
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Have you ever heard the phrase minimum effective dose? It’s a phrase used in reference to the least amount of training that you can do and still see results. Some people LOVE being in the gym doing the most, and that’s cool, but for other folks, if you’re short on time, or just don’t love it, finding the least you can do and still get results is helpful. Most research looking at the subject finds that you can still get strength gains training one day per week. The most common recommendation is to lift two to three days per week (our LIFT program is built around a three day per week schedule).
I have a personal training client who has been training with me one day per week and making good strength gains, improvements in stability, and core endurance. This requires me to approach her program with a bit of a different mindset than someone lifting more frequently. For her, every session needs to be focused and efficient. We can't afford to waste time, so each exercise is carefully selected to maximize benefits. The progress isn't quite as fast, but slow progress is better than not doing it at all! It’s all about consistency and making the most out of each session. By focusing on compound movements that engage multiple muscle groups, we're able to get a lot done in a short amount of time. Her dedication and consistency have paid off, proving that even with a limited schedule, significant improvements are achievable. A consistent one day per week is better than a sporadic and inconsistent schedule! If you know that one day per week is all that you can realistically manage, getting one day per week is going to be better for you than doing three days one week, then nothing for two weeks, then trying to do three days again. Training one day per week doesn't mean you can't set and achieve goals. It just means your approach needs to be tailored to fit your lifestyle. Whether it’s maintaining muscle mass, improving cardiovascular health, or feeling stronger and more energetic, the key is to keep moving and stay committed. If you're interested in personal training, our coaches can help you find the right amount to work with your life and schedule while still making progress toward your goals. Book a free intro session today and let's start your journey to a healthier, stronger you! Whether you’re a gym enthusiast or someone looking for that minimum effective dose, we’re here to support you every step of the way. We’ve definitely talked before about the “no pain, no gain” mentality before (peep here or here). TLDR: we don’t like the phrase “no pain, no gain.” This week I wanted to talk a bit about training with an injury. Some injuries, or injury recovery, may require you to completely stop training. Other injuries may allow for you to keep working out, but with adjustments. I’ve been given a boot before with instructions “If you can do it in the boot, you can do it. If it would require you to take the boot off, don’t do it.” Obviously we want you to follow doctor’s orders when you’re recovering from an injury.
Why it’s helpful to keep working out if possible:
Reasons you might need a complete break:
Approaches to working out with an injury:
We know injuries can be frustrating, but they don’t necessarily mean you have to stop all physical activity. Most of our coaching team has been through it both personally and we’ve helped clients navigate training around injuries as well. By listening to your body and following your healthcare team’s advice, you can find a balance that allows you to stay active and support your recovery. Remember, the goal is to heal and come back stronger, not to push through pain and risk further injury. Our LIFT program is a small group strength training program built around the idea that you can do personalized strength training in a small group. The goal is that you get the benefits of personal training with the price point of small group training. One of the surprising benefits is having a group of built in lifting buddies. We love seeing the friendships that grow in our LIFT program!
Lifting with Friends Increases Your Motivation When you train with workout partners, it can increase your ability to stick to a program. Knowing that your friends are expecting to see you makes it more likely that you show up when you say you will. Most of us have an easier time breaking a commitment to ourselves than to another person! It’s More Fun! One of our values at Power Plant Gym is to Have Fun! When you lift with a group, the whole experience is more enjoyable, and gives an opportunity to socialize and have a good time. We get a lot of laughs in during our LIFT sessions, and it just makes the whole thing suck less. It’s easier to stick to a workout routine when you’ve having a good time doing it, and our LIFT members definitely make it a good time. Built in Cheerleaders When you lift with friends, you’ve got a group of people all ready to cheer you on to greater accomplishments. Whether it’s pushing yourself a little harder on an accessory movement, or going for that one rep max, there are people excited to see you do your best. Your lifting group is also likely to remember where you started, so when you’re feeling like you haven’t made progress, your friends will remember where you started and be able to remind you how far you’ve come. Having training partners is enormously helpful in helping you stick to your program and have a great time doing it! It can be difficult to find a group of like minded people who want to get stronger in a positive environment, so we’ve made the group for you! The importance of social interactions and strength training to your overall health can’t be overstated, and we make it easy to find both! I’ve been enjoying competing in masters divisions. I recently joked with someone that masters means I’m really good, but that unfortunately isn’t true. It just means I’m getting kinda old. In most powerlifting and strongman competitions there is a masters division for people age 40 and up.
Competing in masters divisions provides a platform for continued growth and competition well into middle age and beyond. This encourages older athletes to stay active, maintain their strength, and continually improve their physical abilities. It's not just about lifting heavy weights; it's about fostering a lifelong commitment to fitness and health. I love to compete, and push myself, but ultimately, I want to stay strong as I get older. I love the sense of community among masters athletes, and it’s great to be able to hype each other up and support each other during competition.. There is a camaraderie among masters athletes that is unique and uplifting. The connections we make help keep us engaged in the sport for the long term.. Additionally, training for and competing in masters divisions can have profound health benefits. Regular, intense physical activity is known to improve cardiovascular health, enhance muscular strength, and increase bone density—all of which are so important as we age. Masters divisions create an avenue for both people who started competing younger and have aged up, and also folks who didn’t start until they were older. A few of my favorite masters lifters: Jen Thompson, the bench GOAT, is a powerhouse in the world of powerlifting, and is famed for her numerous records. She started her powerlifting journey in the late 1990s, and quickly rose to prominence with her remarkable bench press abilities, despite beginning later than many of her peers. Over her two-decade career, Thompson has established herself as one of the sport's most dominant figures, holding multiple world records in the bench press across various federations and weight classes. Her technical prowess, unwavering dedication, and consistent performance have made her an inspirational figure and a trailblazer in the sport of powerlifting. She celebrated her 50th birthday by benching 320 lbs! David Ricks, also known as "Superman," is a legendary figure in the world of powerlifting. Competing in the masters division, Ricks has continued to set records and win championships well into his 50s. His dedication to the sport and his impressive lifting numbers serve as an inspiration to many. Ricks demonstrates that age is just a number and that with the right mindset and training regimen, extraordinary achievements are possible at any age. Donna Moore is a phenomenal strongwoman who has competed at the highest levels of the sport. As a masters competitor, she has showcased incredible strength and resilience, winning multiple World's Strongest Woman titles. Moore's journey is a testament to the fact that women can achieve greatness in strength sports, regardless of age. Her accomplishments have paved the way for many other women to pursue their own strength goals. She just competed in Giants Live 2024, and placed third against Lucy Underdown and Rebecca Roberts, so getting older than 40 is definitely not the end of the road for your podium days! Masters powerlifting and strongman competitions offer a unique and fulfilling avenue for athletes over 40. They provide an opportunity to stay physically active, connect with a supportive community, and achieve remarkable feats of strength. Whether you are already a seasoned competitor or considering entering your first masters competition, the opportunity to continue competing against your peers is amazing! Carbs for Strength?
When it comes to building strength, athletes often focus on protein intake, lifting routines, and recovery strategies. But did you know that carbs also play a crucial role in the strength-building process? It’s easy to get caught up in fad diets that malign carbs, but carbohydrates are your friend, especially if you want to get stronger! Carbs Help Fuel Your Workouts When I lift, I want to get the most out of every training session. Carbohydrates are the primary source of energy for intense workouts. When an athlete engages in strength training, the body relies heavily on glycogen, which is a form of glucose stored in the muscles and liver. During intense physical activity, muscles break down glycogen to produce glucose, the fuel needed for sustained performance. Without adequate carbohydrate intake, glycogen stores deplete quickly, leading to fatigue and decreased workout intensity. Ensuring a sufficient intake of carbs before a workout helps maintain energy levels, allowing you to perform at your best and lift heavier weights. Lifting heavier means better gains! Supporting Recovery and Muscle Growth Post-workout nutrition is vital for recovery and muscle growth. After a strenuous strength training session, glycogen stores are depleted, and muscle tissues need to be repaired. Consuming carbohydrates post-workout helps to replenish glycogen stores quickly and efficiently. This replenishment is crucial for recovery, as it allows the muscles to repair and grow stronger. Eating carbohydrates with protein post-workout has been shown to enhance the rate of muscle protein synthesis. The insulin response triggered by carbohydrates helps to transport amino acids into the muscle cells, facilitating faster and more effective muscle repair and growth. What does this mean in practical terms? After you lift, eat something with a combo of protein and carbs to help you get gains! Preventing Muscle Breakdown Inadequate carbohydrate intake can lead to muscle breakdown. When the body doesn’t have enough carbs to fuel its activities, it starts to break down muscle tissue to produce glucose through a process called gluconeogenesis. This is counterproductive for athletes aiming to build strength, as it undermines muscle growth and recovery efforts. Maintaining sufficient carbohydrate levels helps to preserve muscle mass by providing a readily available energy source, thus preventing the body from resorting to muscle breakdown for energy. Eating enough carbs also ensures that your body is able to use protein for muscle repair rather than as a primary energy source. Optimizing Hormonal Balance Carbohydrates play a role in maintaining hormonal balance, which is critical for muscle growth. Carbs influence the levels of insulin, a hormone that facilitates the uptake of nutrients into cells, including muscle cells. Insulin not only helps in the immediate replenishment of glycogen but also plays a role in muscle protein synthesis, making it an anabolic hormone that supports muscle growth. Additionally, adequate carbohydrate intake supports the regulation of cortisol, a stress hormone. High levels of cortisol can lead to muscle breakdown. Getting enough carbs in your diet can help modulate cortisol levels, creating a more favorable hormonal environment for muscle building. Enhancing Mental Focus and Stamina Strength training requires mental focus and endurance. Your brain runs primarily on glucose (a type of sugar). If you aren’t ingesting carbs, your body will create glucose to fuel your brain, but it’s important to note that just because your body can doesn’t mean it should! Low-carb diets can lead to mental fatigue, impacting your ability to concentrate and maintain the motivation needed for intense training sessions. Consuming a balanced amount of carbohydrates ensures that both the body and mind are adequately fueled, enabling athletes to stay sharp and focused throughout their workouts. People talk a lot about how important protein is for muscle building, but don’t sleep on the carbs! Carbohydrates are equally important for athletes looking to build strength. They provide the necessary energy for workouts, aid in recovery and muscle growth, prevent muscle breakdown, optimize hormonal balance, and enhance mental focus. You can get carbs from a variety of sources: fruits, vegetables, grains, bread, beans, po-tay-toes! Carbs are your friend, and they’re important to your overall health. Mobility is a topic that comes up a lot for lifters, and I’d like to give some info on why it is important, and how to incorporate mobility training into your lifting. Before we dig in, let’s talk about what mobility is! Often mobility is used interchangeably with flexibility and they are actually different things.
Flexibility is the ability of a muscle or muscle group to passively lengthen through a range of motion. Static stretching is often used to improve and assess flexibility. Static stretches are things like touching your toes, or holding a straddle split. Mobility is the ability to move actively through a range of motion with control. This involves some flexibility, but also the strength to control the movement. Things like controlled articular rotations (CARs) can be used to assess and train mobility, as can any of your lifts. If you find that in certain lifts, you get stuck, you could be hitting the end range of your mobility. An interesting thing is that your body will often try to compensate for a lack of mobility in one part by sacrificing stability elsewhere. For example, if your hamstrings are too tight to achieve a full depth squat, your body may compensate for this tightness by rounding through the low back. So how much mobility work should you be doing? As much as necessary, as little as possible. If your goal is strength, you don’t want to spend 30 minutes a day doing mobility work. You do what you need to to improve overall functioning, and make your lifts go well. Do what is necessary for you to move through your life well. If you super love mobility work, and want to do it for half an hour every day, knock your socks off, but that isn’t necessary for most folks. Research suggests that static stretching does not reduce injury risk, but mobility work might. Dynamic movements that help your body express it’s full range of motion have some evidence to support power improvements. Our LIFT programs have mobility work built in, including some progressions that help you maintain your longevity in lifting, build functional strength, and achieve better range of motion. Mobility work can be done in your warmup, and dynamic stretches are great for a warmup that also helps with mobility. Things like leg swings, shoulder CARs, torso rotations are all good warmup movements that help you improve your mobility. You can also use movement specific actions to prep for your lifts. For example, on squat day, it may be helpful to hit some extra deep bodyweight squats, maybe even experimenting with some side to side movement in the bottom of the squat to really prepare your body for the full range of motion. This can generally be done with just bodyweight, but there are also some really cool ways to add bands or kettlebells to these kinds of movements to adjust the challenge level, and to give a little variety. While the stereotype of a person who lifts might be that we’re all walking around stiff as hell all the time, it’s actually important for both living your best life and also doing your best lifts that you have decent mobility! You don’t need to be able to fold yourself into a pretzel, but there are minimum mobility requirements for certain lifts. Last weekend was our Rainbow Rumble Push Pull competition, and we packed PPG with powerlifting athletes and spectators in a celebration of strength and Pride! Our athletes ranged from pretty new to very experienced, as young as 14-years-old, and with a variety of motivations for hitting the platform.
One of my athletes has been doing personal training with me for over a year now and at the start, she thought the idea of competing seemed pretty remote. It was really exciting to see her tackle something new that had once seemed out of reach. We watched folks hit PRs all day. There was a person taking to the platform for the first time after an injury. There was just an incredible amount of love and support all day. After a competition, it’s important to give your body a bit of time to recover. Sometimes, you may not feel particularly sore or tired (this applies more after powerlifting than after strongman), but your nervous system can be fatigued. It’s good to give yourself a bit of a gentle return to training even if you feel pretty good. I also encourage folks to reflect a bit on what went well and what could have gone better. It isn’t worth obsessing over minutiae, but it is helpful to do a little reflection to consider what worked well and anything you might do differently. I had a meet a couple years ago where I got into a crappy headspace part way through the day, and it was helpful to take note of that just to be aware of being able to work on that in the future. It’s also a great time to bask in your accomplishments a bit! You’ve spent months working up to this day and did the thing! That’s awesome and you should congratulate yourself! It’s important in your self reflection to note both things that you did well and opportunities for improvement. After finishing a competition is a great time to think about what’s next. Do you have other goals you want to work towards? This is a good time to consider whether a different competition is in your future, or if you want to pivot in your goals a bit. At PPG, we often do a goal review with our athletes after a competition to talk through what’s next and make sure we’re all on the same page. This helps ensure a program that is helping you to meet your goals. We’d like to thank everyone who came out this past Saturday, especially our volunteers who kept everything running smoothly all day! Congratulations to all of the athletes who lifted! It was incredible to see you all lifting, and especially awesome to see the support everyone gave to each other. Happy Pride, y’all! This weekend, we’re hosting our unsanctioned push-pull competition at PPG, Rainbow Rumble. We also recently had an unsanctioned strongman, Catalina Strongman Mixer. I thought this was a good time to talk about competing in sanctioned versus unsanctioned events and what that difference means for you, the athlete. We host both sanctioned and unsanctioned strongman events throughout the year. Sanctioning is similar for both strongman and powerlifting events, and means that the event is approved by a larger federation.
Sanctioned Events Affiliated with Federations: Sanctioned events are officially recognized by powerlifting or strongman federations. This means they follow specific rules and standards set by these organizations. These rules can vary between federations, with some having detailed requirements for equipment and your apparel for the day, and others being a bit more relaxed. Membership Required: To compete in a sanctioned event, you usually need to be a member of the federation. This can involve additional costs for membership fees. Strict Rules and Testing: Sanctioned competitions often have strict rules regarding gender and weight classes. Some sanctioning bodies do drug testing, and some do not. Qualifiers for Larger Competitions: In some sanctioned events, you may be able to qualify for national or international competitions. This makes them a good choice if you’re aiming to compete at higher levels. Unsanctioned Events No Membership Needed: A big advantage to competing in unsanctioned events is that you don’t need to join a federation. This makes them less expensive since you save on membership fees. Sometimes the competition fee will also be less because the organizers of sanctioned events also have to pay a fee to the sanctioning body. More Inclusive: Unsanctioned events tend to be more inclusive. They might not have strict gender or weight classes, allowing more people to participate regardless of their body type or identity. This is a big part of why we organized the Rainbow Rumble! There are typically less rules about equipment and clothing, so if a singlet has been the thing preventing you from competing, consider an unsanctioned meet! Less Expensive: Without the need for membership and often with lower entry fees, unsanctioned events are more budget-friendly. This can be a great option for beginners or those just looking to compete for fun. Usually Untested: These events are typically untested for performance-enhancing drugs. This can be a pro for some folks & a downside for others. If you’re just looking to get out there and try competing, it probably doesn’t matter much. Which Should You Choose? The choice between sanctioned and unsanctioned events depends on your goals and preferences. If you’re aiming to compete at a higher level and want stricter rules and testing, sanctioned events are the way to go. If you’re looking for a more inclusive and budget-friendly competition environment, unsanctioned events might be right for you! Sometimes there’s an idea that sanctioned events are more legit, or more difficult, but the reality is that you can push yourself hard at any competition. Both sanctioned and unsanctioned events give you a chance to push your limits, try something challenging, and explore something new. I’m away this week for the final week and graduation from the Goldman Sachs 10000 Small Businesses program. We’re all in NYC, and we’ve got a busy couple of days, but upon checking into my hotel, I had a couple hours free, so I headed to the hotel fitness center and did a short workout. That got me thinking that it might be a good time to talk about how and whether to workout when you’re traveling. The answer to “should I workout when traveling” will obviously depend, so let’s give some factors for consideration.
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