Question 1

Why resistance exercise?

Accepted Answer

We are highly evolved to pursue activities that require resistance against our muscles - because of modern comforts we don’t need to go and hunt and gather anymore but we still need to provide our muscles with regular resistance stimulus to signal to keep growing and repairing itself!

Question 2

How can it be possible that such a short workout once or twice a week can achieve great results?

Accepted Answer

Your muscles are mainly identifiable as two main groups fast-twitch and slow-twitch. Your slow-twitch muscles are what help you roll out of bed in the morning, go for a run or put the washing on the line. Your fast-twitch muscle fibers are what allow you to not fall over when you stumble or react quickly in an emergency - they are very powerful but are quick to fatigue. We have evolved to save these fast-twitch muscles for emergencies, but they get little use in our largely safe present day societies. The only way to safely and efficiently work-out these muscles is to use specifically designed resistance training machines to fatigue our associated slow-twitch muscles, so we can then access and provide stimulation to our fast-twitch muscles; this can be done by keeping them under constant load for about 90-120 seconds on the right resistance training machines (like ours). We are, and always will be, an evidence based practice - study after study have supported the position that great results can be attained from resistance training focused on stimulating fast-twitch muscle fibers that is short duration, infrequent and high intensity (Fisher 2011) (Trappe 2001) (McLester 1999).

Question 3

How much does it work? How much does a comprehensive program cost?

Accepted Answer

We have two types of subscription currently available, which allow clients to book 1x per week session or 2x per week sessions. The subscriptions are very affordable because we tailor our hours to scheduled client demand, based on active subscriptions. We think it is important that our staff are not contractors and are paid for the hours they work, even if clients cannot make their sessions. This means our clients subscribe for the right to book 1x or 2x sessions per week and can reschedule at any time if they can’t make their session and there is another convenient one available (there usually is). We do not run a pay per session or class package model because we’d prefer to have the most affordable subscriptions possible - this means if a client misses a class and can’t reschedule that the right to book doesn’t carry over into the following week. Clients can of course put their membership on hold, if they let us know the week before. Our subscriptions are currently about $50 for a 1x per week subscription with a steep discount for clients who opt for a 2x per week subscription. If you just want to have a chat before booking a free intro, feel free to email us at info@strengthbyscience.com.au

Question 4

Do you provide aerobic exercises or spin?

Accepted Answer

Aerobic exercises like running, swimming or rowing are great lifestyle activities and can provide health benefits, social contact, a healthy meditative state and sense of flow. They are, however, not efficient in stimulating your fast-twitch muscle fibers and receiving those associated strength adaptations. The science doesn’t support aerobic exercises as the most efficient way for you to strengthen your body and unlock a range of other health benefits that we seek for our clients, so we don’t offer them.

Question 5

Can I put my membership on hold?

Accepted Answer

Of course, although if it is for longer than 8 weeks, reactivation is subject to our discretion.

Question 6

Why don’t your workouts include separate stretching activities?

Accepted Answer

Our machines are designed to follow the natural full range of motion for muscle group in our workouts - this lengthens and strengthens those muscles in their natural range. Stretching is therefore, part of the workout and separate stretching before or after is mandated but we welcome you to do it.

Question 7

What scientific literature backs up your methods and practice?

Accepted Answer

Here is but a small sample of the science we consider when designing our methods and practice:

Fisher, James, et al. "Evidence based resistance training recommendations." Medicina Sportiva 15.3 (2011): 147-162.

Lauersen, Jeppe Bo, Ditte Marie Bertelsen, and Lars Bo Andersen. "The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials." British journal of sports medicine 48.11 (2014): 871-877.

Black, L., Swan, P., & Alvar, B. (2010). Effects of Intensity and Volume on Insulin Sensitivity During Acute Bouts of Resistance Training. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0b013e3181cbab6d.

Fragala, M., Cadore, E., Dorgo, S., Izquierdo, M., Kraemer, W., Peterson, M., & Ryan, E. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.. Journal of strength and conditioning research. https://doi.org/10.1519/JSC.0000000000003230.

Atashak, S., Peeri, M., Jafari, A., & azarbayijani, M. (2010). Effects of 10 Week Resistance Training and Ginger Consumption on C-reactive protein and Some Cardiovascular Risk Factors in Obese Men. Physiology and Pharmacology.

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