#strengthtraining — Public Fediverse posts

Extra impressions 😅

#hyrox #strengthtraining #running

✅ HYROX Simulation

https://strava.app.link/PD3ge08kV5b

Done! Raced with Mads as a team against 15 other teams. Almost an hour of cardio and strength 🏋️🏃🏽‍♀️👌🏻

It was VERY fun and challenging. Loved the atmosphere and the physical challenges 🥵😅. Recommended 🤩👏🏻. The most difficult exercise for me was sandbag lunches - quads not strong enough, so I need to work on that part for sure 👍🏻

I also had a WODROX morning session too and 8K run this afternoon 🫣🙃

#hyrox #running #strengthtraining

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Strength: "Who needs arms anyway?" 3 rounds
- 45" side plank e/s
- 8 triceps roll backs ( 4 kg - 5 kg - 5 kg)
- 6 chest supported DB rows (12,5 kg - 15 kg - 15 kg)

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
- 3 tuck jumps

Nice chill workout again, pity of not teaching yoga, but I get they need a minimum amount of people

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Hyrox session: my colleague Mads has persuaded me to join him for a Hyrox event on Wednesday outside LEGO Campus 🤠🫣.

It’s company internal, granted, but I know it’s going to be very tough: so I’m excited and also nervous at the same time 😆.

The concept of Hyrox is what have recently peaked my interest in our WOD and WODROX workouts. So now I finally get to experience what it is.

It’s in the afternoon. In the morning I also have a WODROX session 🥵😅

#hyrox #running #strengthtraining

I could manage this, I think

Four minutes of daily strength training helped older adults improve mobility markers tied to fall risk, independence, and future care needs.

The FAST 2 program included four movements: pushups, chair stands, two arm rows and stair stepping. Participants did each exercise for 30 seconds, followed by 30 seconds of rest.

https://scitechdaily.com/just-4-minutes-of-daily-strength-training-can-quadruple-fitness-in-older-adults/

#exercise #fitness #strengthTraining #olderAdults

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Core: 3 rounds
- 12 banded lat pulls in hollow (25 kg band)
- 12 (L+R) Russian swings (12 kg)
- 12 toe assisted pull ups

Hang & Grip: 5 rounds
- 20-40" hang (40" - 30" - 30" - 30" - 28")
- 60" rest

Plyometrics (forgot to do the warm up here): 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 3 single leg knee tucks e/s
- 12 tibialis raises

Run: 2,5 km - 18:43 - 7:27/km pace, with my fastest so far split at 7:00/km #run

Feeling very tired, but still managed to get a workout in. But clearly more tired than I thought since I forgot to do the warm up for the plyometrics.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Warm up 0: 10 mins bike + 2 mins row

Warm up 1: 2 rounds
- 10 roll & reach
- 10 glute bridges
- 8 atl samson lunges
- 8 scap pull ups

warm up 2: 2 rounds
- 5 BB goodmornings
- 5 BB deadlifts
- 5 ring rows
- 5-10" ring hold

Workout: for time, time cap 8 mins: 9 - 7 - 5:
- ring muscle up transitions
- deadlifts (60 kg)
Finished in 5:59

Strength (post wod, ugh): deadlifts #deadlift
- 5x 60 kg
- 4x 65 kg
- 3x 70 kg
- 2x 75 kg
- 1x 80 kg
- 1x 83 kg
- 1x 85 kg

And then I taught yoga

After such a sucktastic week, the workout also did not help. At least yoga did.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

🧐 Did you know that after 50, slowing down muscle loss is about building functional strength and dynamic balance?

🗣️ Incorporating non-traditional movements like the Half-Kneeling Unilateral Lift & Press helps manage sarcopenia (age-related muscle decline) by engaging stabilizer muscles traditional lifts miss.

Key benefits:
✅ Enhances deep core and hip stability
✅ Protects the spine while handling asymmetrical weight

💪🏾 There are many variations to accommodate all ages and abilities.

#over50 #strengthtraining #fitness #gym #coaching #sarcopenia #Boston

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 8 m single leg bounding e/l
- 3 seated box jumps (35 - 37 - 40 cm)

Workout: was #Patseruurtje a 36 min E2MOM in teams of 2
- 24 Axle bar deadlifts (ygig) (50 - 40 - 45 kg)
- Hand over hand sled pull (ygig) (110 - 110 - 135 kg)
- 24 DB push press (ygig) (9 kg)
- Sled Push (ygig) (135 kg)
- 10 Weighed reverse lunges e/s (12,5 kg)
- 20 Partner high five in plank

Short & sweet, or rather salty sweaty. Just what I needed.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

🎉30+ pounds lost, strength gained, and a complete body transformation in 6 months! 🔥

👏🏽 Huge shoutout to my rockstar online client Jill for her incredible dedication. Her journey is proof that when you combine progressive strength training with a science-backed approach and unconditional support, lasting results can happen at any age.

❌ No extreme diets
❌ No endless cardio marathons
✅ Just smart programming, small lifestyle changes, and consistency

📲 Ready to achieve your fitness goals and keep the weight off for life? Visit my website https://www.fitnessfoundry.net to learn more!

#weightloss #fatloss #nutrition #exercisescience #coaching #personaltrainer #fitness #Boston #HealthyLifestyle #strengthtraining #gym #bodytransformation #inspiration

@d_rift Ok, so let's start at the beginning.

An excellent general resource is https://exrx.net.

The Reddit Fitness Forum FAQ (now offloaded to its own site) has historically been really good: https://thefitness.wiki/.

There are a bunch of good books (and many ridiculous ones of course). I've had pretty good luck with the New Rules of Lifting series. There are three books, lots of overlap. The "For Women" one is largely differentiated by a lot of pep-talk and a really excellent diet/recipe selection, which the original somewhat skips over. I just read some of your recent food/cooking posts.

What I Like About NRoL: It focuses on whole-body freeweight movements, with an emphasis on six particular categories: squat, deadlift, lunge (really a one-legged squat), push (presses: bench, overhead), pull (rows, chins), and twist (core/abs), plus some combo moves. It does a pretty good job of showing those movements and variants/alternatives. Information tends to be evidence-based and cited.

The workout programmes are quite solid. You can start with goals and mix and match through hypertrophy (mass gain), strength, and fat loss, with several programmes in each category.

I don't know where you are in your transition, but if you're taking T you should see quite a boost in gains and capacity (I've never done it myself, though when I was younger I was suspected of it by some people, rather to my annoyance).

There's also quite a bit concerning rest/recovery, workout timing, diet and nutrition, and injury prevention / prehab / rehab, some of which is covered in NRoL's book "For Life".

More on the series: https://www.louschulerwriting.com/lou-schuler-books'

A surprisingly good brief introductory article: "Everything You Know About Fitness is a Lie" (2011). Title oversells it a bit, but there's much solid information and myth-busting.

https://www.mensjournal.com/fitness/everything-you-know-about-fitness-is-a-lie-20120504

Other than that, key concepts:

• Specificity: muscle development follows training. Muscles worked, movements followed, and resistance used all affect response: hypertrophy, strength, endurance.
• Progressive overload: start light and increase resistance over time.
• Compound vs. isolation: compound movements, in which more than one joint moves work more muscle, faster, than isolation movements. Both have their place, but compound, whole-body, freeweight movements should be the core of your programme.
• Consistency. Change takes time. Consistency beats intensity.
• Rest/recovery: Your body builds muscle, and burns fat, mostly while you sleep. Rest is an essential part of training. There are all kinds of cycles, from rest within a set, within a workout, and on daily, weekly, and longer cycles.

#Fitness #StrengthTraining #NewRulesOfLifting #NRoL

Edit: Added the "Everything you know..." link.

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

And then #Weightlifting class with clean & jerk focus
Warm up:
- Banded 7s
- 10 clean high pull + 10 strict press (15 kg)
- 8 clean high pull + 8 strict press (15 kg)

Hang muscle cleans 6x 5 #HangMuscleClean
- 15 - 18 - 20 - 23 - 25 - 25 kg

Power cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kg

Split stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kg

Push press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kg

Clean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kg

Deadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kg

Had fun with the plyometrics, still very much WIP on all the Oly lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

SBD Day

After 18 weeks of Bullmastiff, and without a deload (because I'm going on holiday), I tested my 1RMs this morning.

End of March I hit 130/92/155 kg (287/203/342 lb), though the 130 squat was probably parallel at best and the DL was way down on my year-ago strength (when I hit 170 kg/375 lb).

It started well with 145 kg (320 lb) squat, properly below parallel. 2 cm above parallel it's easy, and I think with more ATG pause I can +10 kg easily.

#StrengthTraining #PowerLifting

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg (+1 kg!))
- 20 banded pull aparts

Strength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRows

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) total

Run: 3,02 km - 22:05 - 7:19/km pace (WTF) #run

Having fun with the plyometrics, and wtf it is with the running? Longer & faster than last time again?! (Skipped Saturday cause too warm, so did it today)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg (+1 kg!))
- 20 banded pull aparts

It's a great arms day: 3 rounds
- 10 DB reverse flys (4 kg) #ReverseFly
- 10 BB biceps curls (14,5 kg) #BBBicepsCurls
- 10 DB lateral raises (4 kg) #LateralRaises

Modified pull ups: 10' EMOM
- 4 toe assisted pull ups

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 2 jump over object (2x4 plus one on top = 38 cm at the highest point)
- 2 knee to standing jump (added some elastic band help to these)

It was warm and muggy, so this was plenty of work. Did get a nice arm pump.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

The Muscle Gain Cost of Inconsistent Training 📊

Your body needs repeated exposure to resistance training, consistent opportunities for progressive overload, and enough weekly training volume to create a reliable reason to adapt.

📈 You Lose Repeated Exposure to the Growth Stimulus

💪 Progressive Overload Becomes Harder to Track

📉 Technique and Exercise Efficiency Can Decline

🏋️ Your Training Volume Becomes Unpredictable

#musclegain #weightlifting #strengthtraining #advice #tips

Yesterday (Friday) - 15K Run 🏃‍♂️ + 50m WOD 🏋️

Tried another morning session at work: WOD. Fantastic exercise. Full body. Strength and cardio conditioning in one…. 🥵

Later on a 15K that should have included a 3-2-1 Tempo session. But couldn’t do it: no power for it. Also it was like 27+ ish degrees …. So I skipped it along the way and just played a bit with some surges. Gave me some speed 😅

Run
https://strava.app.link/PkZXTFBgC5b

WOD
https://strava.app.link/Hycj6UGgC5b

#running #strengthtraining

What Benefits Do You Get from Barbell Based Workouts 🏋️

Barbell-based workouts are especially effective for building strength, muscle, coordination, and overall training capacity because they allow you to progressively challenge multiple muscle groups with relatively stable, repeatable movements.

Excellent for progressive overload 📈

Allow heavier loading 🔥

Train several muscles at once 💪↔️

#barbell #weightlifting #strengthtraining #onlinecoach #personaltrainer

Today's #Workout

I arrived late, but coach let me through anyway

Warm up:
- 1 round: 30 single unders, 10 leg swings e/l, 5 inchworms (normally 2 rounds)
- 2 rounds: 5 deadlifts, 5 hang muscle clean, 5 push press, 5 clean & jerk

Strength/Cardio: 8 min EMOM
- 10 push press (17,5 kg)
- 30" bike

Workout: 6x 3 mins
- 225 m bike
- 35 single unders
- 5 clean & jerks (22,5 kg)
1:40 - 1:52 - 1:43 - 1:40 - 1:44 -1:49

Ded after the afternoon drives & meetings. But did it. But dead

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skippy
- 8 m burpee broad jump

Warm up 2: 2 min bike

Warm up 3: 2 rounds
- 10 alternating reverse lunges
- 10 glute bridges on heels
- 10 sit ups
- 5 bootstrap squats
- 3 broad jumps

Strength: Backsquats for load, every 2 mins #BackSquat
- 5x 35 kg
- 4x 40 kg
- 3x 45 kg
- 2x 50 kg
- 1x 53 kg
- 1x 55 kg
- 1x 58 kg

Workout: 5 rounds for time, time cap 18 min, did intermediate:
- 30 alternating reverse lunges
- 30 sit ups

Core finisher 3 rounds
- 30" side plank L
- 30" rest
- 30" side plank R
- 30" rest
- 30" plank
- 30" rest
(I missed the first plank because I was putting the abmats away, so I started on the side, and did the last normal plank all alone)

Feeling way too tired, again

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Stop Confusing Faster Progress with Better Progress 💨
Fitness progress is only valuable if you can continue building on it.

Faster results can feel exciting, but rushing the process often encourages people to increase training, restrict food, or push intensity beyond what they can realistically sustain.

#progress #recovery #strengthtraining #growth #onlinecoach

Today's #Workout was a #Patseruurtje

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 banded air squats
- 10 banded glute brides

Strength: Romanian deadlift 4x 2:30 #RomanianDeadLift
- 8 Romanian deadlifts (45 - 50 - 50 - 50 kg)

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 15 goblet squats (16 kg) #GobletSquats
- 20" kneeling KB around the world e/d (16 kg) #KBAroundTheWorld
- 8 reverse lunges e/s (12,5 kg) #ReverseLunges

I felt so so so tired after this it made no sense at all

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull aparts

Core & Pull: 4 rounds
- 12 alternating renegade rows (9 kg) #RenegadeRows
- 6 barbell skull crushers (12,5 kg) #SkullCrushers

More core: tabata (20" work - 10" rest for 4 mins, alternating)
- hollow hold
- arch hold

Nice workout to empty the mind after the fridge delivery and marathon meeting day

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUp #FitnessGoals

#musclebuilding #aging #strengthtraining #healthyageing #healthyaging #wellnessthatworks #wellnessblogger #emotionalwellbeing #wellnesslifestyle #wellnesswarrior #healthandwellbeing #fitness #healthyaging #longevity #muscleloss #exercise #wellbeing #bodybuilding https://mastodon.social/@biohackingpathway/117074503506673889

Online Rockstar Client Spotlight: Meet Lizzie ⭐️

👏🏽 Lizzie is 65+ years young and proof that age is just a number.

⏰Before 2021: Lifetime swimmer & jogger with minimal strength training experience.

📌The 2021 Goals: Slow down muscle loss (sarcopenia), build balance, and focus on healthy aging.

💥Fast forward to today—she's moving with unstoppable power, mobility, and amazing athleticism.

Drop a 👍🏽 in the comments to show Lizzie some support for her incredible hard work!

#PersonalTrainer #NYC #Boston #Over60 #HealthyAging #Sarcopenia #fallprevention #strengthtraining #OnlineFitness #Gym

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull aparts

Pump is real": 4 rounds
- 45" batwing hold (10 kg)
- 10 inverted rows
- 10 weighed Russian twists (12 kg)

Modified pull-ups: 6 rounds
- 5 toe assisted pull ups (18th hole J-hook, so higher up)
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 4 rounds #Plyometrics
- 2 explosive split squats e/s
- 2 split leg slam ball e/s (I did these kneeling, should have been in a high lunge)
- 1 broad jump

Another session of working towards goals / on weaknesses

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUps

🏃🏽 45m Run && 🏋️60m Strength training

Take-it-easy-Nicky-day today 🤠. Shorter run - and then some home weight lifting. Full body where lower body had a few single leg exercises. Not that I’m good at it (bad motor control / balance), but it feels great to try. I’m always proud when I get to prioritize strength exercises.

Run: https://strava.app.link/ot2LEm2Mu5b

Lift: https://strava.app.link/2jDuHt8Mu5b

#strengthtraining #running

I’m going to try a new PR this Saturday as part of a fundraiser to help more BIPOC queer folks access safe gym space and trauma-informed coaching.

Please consider chip in! Every bit helps!

https://projectliftyboi.betterworld.org/campaigns/pr-day-2026/p/g

#bipoc #lgbtq+ #fitness #safespace #strengthtraining