Why Men (And Women) Must Lift Weights



Exercise can help you become stronger, more muscularly enduring, less susceptible to injury. Engaging in regular exercise can improve body composition, and increase cardio-respiratory functioning.

Properly conducted, exercise shouldn’t ever cause injury. Properly conducted, exercise will instead make the joints and connective more mobile, resilient, and tough–not to mention increase your ability to exert more force. Proper exercise will improve forcefulness.

7 Reasons Why Men (and Women) MUST lift weights


Testosterone: you know that one hormone that literally defines our masculinity. Testosterone literally defines what a man is. All human fetuses are set by default to develop into a female, but only when they are flooded with testosterone does that fetus become male. Here’s the problem, you either have men that cannot control their testosterone, and are moody and angry – now weight training can help center a person and place their energy in the right direction. And, you have the most common condition, a lack of testosterone. Many men are highly stressed, get lack of sleep, live on poor diets and take part in zero to limited physical activity. When you have a lack of testosterone it feels like the life has been sucked out of you. Lifting weight – progressively on a regimented routine with correct structure can help you tap back in and produce that much needed testosterone.

Lack of testosterone can result in:

Fat Storage
Mood Swings
Inability to concentrate
Weakness and exhaustion
Sleep irritability

Now, Do you really think that you can achieve your goals and dreams if you have any of the above symptoms? Proper strength training will help you get rid of most of the above symptoms.

Both Men and Women Will Also Benefit By,

2. Injury Prevention
One of the reasons all professional athletes have a strength and conditioning routine is to prevent injury. Strength training will make your muscles, and connective tissue more resilient and durable.

3. Performance Enhancement
One of the definitions of ‘strength training and conditioning’ is simple – performance enhancement. So, buy taking up a solid and systematic strength training program you will undoubtedly enhance your performance in any sport or physical activity you do.

4. Fat Burning
Muscle requires far more energy to live, and for that reason, the more muscle you have and gain, the more fat your body will lose, and burn. If you lift weight regularly you’ll become far more metabolically active.

5. Energy
It’s an invigorating feeling pushing, pulling, swinging and lifting what you never thought you could. It’s amazing using and feeling your body in strength and motion. That energy stays with you. There is no better high than after an intense workout, no chemical substance can match the feeling of calm after a great training session.

6. Get You Healthy
After several months of weight training you will notice you get less colds, flus, and other sicknesses. That is because regular exercise improves sleep patterns. And helps your immune system.
Better sleep + regular training = stronger immune system.
Your body has become stronger from the inside out. Weight training will also help bone strength and density, cardiovascular disease, diabetes, cancer, depression and a host of other illnesses.

7. You’ll Look Better On The Beach, In Your Clothing and Without Your Clothing!
I don’t really to elaborate here – do I?

So – Lets pick things up, and put them down 🙂




Ladies, its time to embrace the fact that weight training is just as important for you, as it is for men.

Ask yourself, are you a ‘cardio queen’? If you are, then you will never have the body you can by investing at least fifty percent of that time into strength training.

1. More Effective Fat Loss
When contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.,, fat and to redesign the body.
The huge advantage to weight training is your body’s ability to burn fat during and after exercise.
Remember, muscle is also more metabolically active then fat (it needs more calories, so it burns more calories to live).

Furthermore studies have consistently shown that strength training is the best way to keep your results for life. Once you have active muscle maintenance become easy and fun. You basically don’t pack the pounds back on.

2. It’s the only way to sculpt your body!
Just burning calories and stressing the joints wont get you the sculpted arms, glutes, legs and abs you want – only (smart, progressive and programed) strength training and resistance can do that.

3. Heart and Bone Strength.
As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women especially are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass and density, and it decreases the risk of osteoporosis.
Lifting weights (yes that also means swinging kettlebells) can reduce your risk of heart disease and was approved as a healthy and safe form of exercise for those at risk from the American Heart Association. Additionally, a study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors.

4. Stress relief, better sleep and longevity.
Exercise is a means to battle stress, improve quality of sleep. Furthermore it has been proven to do something called neurogenesis ( you grow brain cells with smart training). Studies also show you’ll improve memory, cognitive function and creativity.
Additionally, researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.

5. Able Body
Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!



Try The Program


You will notice that our program has a variety of workouts, and here’s why;

Week 1-4 :

Phase 1:  We start with our Beginner Program. A program you will follow for the first 4-6 weeks.

In the age of the computer, many of us sit for long periods hunched over and in-mobile. This is horrible for our posture.  If you do take part in sports or arts like hokey, tennis, Brazilian JiuJitsu, boxing and anything else you love to do, you are still dealing with sports specific posture and stance, and that creates muscle imbalances as well.

Most people have weak backs, weak abdominals, tight hip flexors, inactive glutes and a series of shoulder, back and knee issues. Many of us also walk around hunched over and in pain.

The beginner phase of the workout will start to activate and align the body, engaging all of the forgotten muscles. All while building solid muscle and strength and burning fat.

  • If you feel like you need to spend a few more weeks in Beginner Phase, simply continue the program for 2 more weeks. You will know if you have made the necessary progression, or if you feel like you need to stick with the basics a bit longer. One way to figure this out is by simply exploring how you feel, and how much strength gains you’ve made over the course of the four weeks.
  • Ask yourself, are you able to do more pull ups? Lift heavier weight overhead? Squat deeper?  And are you getting out of pain. If you are – move forward to the next phase of the program.
  • Keep in mind, you should feel ready to move forward four to six weeks after you begin, but if you don’t, do not worry, everyone progresses differently. Stay with the program.

Week 4-8:

Phase 2:  Intermediate Program  By this stage you should already be seeing and feeling your hard work. Your body should be feeling stronger, more mobile, more energized and you should be noticing muscle definition.

In your intermediate stage of this program we will begin to build on foundational strength; using static and negative intervals to build on positive strength, burn access fat and build lean, healthy and functional muscle.

Week 8-12 and BEYOND!

Phase 3: Advanced Program  This is where our plan will come together. By this point you will be seeing results, and especially if you follow the nutrition guidelines below – you should be seeing yourself in a whole new way. You will also be feeling stronger and you should be getting out of, or even already be completely pain free.

In these workouts we will add some more challenging progressions to your training. We’ll add more weight and build on strength, power, balance, and muscle alignment that you will be able to keep for life.

Short KB HIIT Flows Between Your Strength Workouts

In our beginner/ intermediate/ advanced workouts we are working to balance, realign and strengthen the body. This program is executed 3 times a week.

Between the three days of alignment and lifting, we will be doing a series of HIIT KB Flow workouts – these are short (15-20 min) High Intensity Interval Kettlebell Workouts. These are designed to burn fat, engage the forgotten muscles, work the core and activate your entire body with balance, strength endurance, agility and cardio.

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