5 Reasons to get STRONG
February 16, 2024
Fitness trends come and go and most fall to the wayside for good reason.
“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin
Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.
1. Training for strength produces results.
Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.
Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.
2. “You can’t manage what you can’t measure.” -Peter Drucker
Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.
3. Age gracefully with more muscle mass.
As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.
A comprehensive study of strength training has been proven to:
Improve motor function
Lower resting heart rate
Increase stamina
Prevent sarcopenia (age related muscle loss)
Improve bone mineral density
Prevent and help rehab injuries
Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.
4. You’ll experience epic brain gains.
Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:
The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.
What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…
5. Strong moms have healthy babies.
During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:
Reduce backaches, constipation, bloating and swelling
Boosted mood and energy levels
Better sleep
Prevent excess weight gain
Maintain levels of muscle strength and endurance
Reduced incidence of gestational diabetes
Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!
We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
🔥 The Junkie Journal | July in Full Swing! 🔥 Hey Junkies! 👋 Summer has officially arrived and the energy in the gym has been awesome. From big lifts to sweaty metcons, you all are showing up strong—keep it up! Here’s what’s happening this week and what you can look forward to: 💪 Programming Focus: Over the next several weeks of summer, we’re taking a page from our past with this well-rounded training block designed to build strength, dial in technique, and keep our conditioning sharp. Here’s what you can expect: 💪 Strength Work You Can Feel: You’ll see consistent progressions in foundational lifts like Cleans, Squats, and Deadlifts—paired with skill-focused Olympic weightlifting. Expect every session to include dedicated strength work to help you move better and get stronger. 🏃♂️ Conditioning Variety: From classic benchmark workouts like Christine to fresh interval pieces and partner challenges, the conditioning will keep you on your toes. We’re mixing short, intense AMRAPs with longer grind-style workouts to build both engine and grit. 🔧 Movement Quality & Mobility: Each day kicks off with intentional warm-ups and mobility prep—think hip openers, thoracic work, and activation drills—so you feel primed for training and can move safely and effectively. 🔥 Scaling Options for All Levels: Whether you follow StormKing, Pyramind Peak, or Spruce Railroad every workout has built-in modifications so you can get the most out of your training, no matter where you’re starting. This is a great month to stay consistent, hone your technique, and push your capacity. Let’s keep showing up and getting after it together! 💥 July Push-Up Challenge: We’re halfway through our 30-Day Push-Up Challenge! 🙌 Remember—these can be done at home or in the gym. You’re adding 2 push-ups each day (resting every 7th), building strength and consistency. Keep tagging us in your updates—we love seeing your progress! 👭 Ladies Lift: Don’t forget—Ladies Lift returns July 17th! This is a great chance to lift heavy, learn new skills, and connect with the other strong women in our community. If you haven’t tried it yet, come check it out—good vibes guaranteed. Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s keep showing up, cheering each other on, and making July a strong month together. #StrongerTogether #StormKingStrong
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a d🔥 The Junkie Journal | Jumping Into July 💪 Hey Junkies! 👋 A new month means new energy—and July is already coming in hot. Let’s kick it off strong with everything happening this week at StormKing: July 4th – Gym Closed Heads up—we’ll be closed Friday for the holiday. Enjoy your time off, get outside, and celebrate safely! 🎉 July Gym Anniversaries! Whether it’s your first month or your fifteenth year—we’re so glad you’re part of the crew. Heather Thurman 2 years Krysta Parker 2 years Travis Waddell 8 years 🎉 July Gym Birthdays! Clara Dostie July 3 Debbie Givens July 6 Trina Hathaway July 7 Tommy Simpson July 10 Leslie Arango July 18 Corkey McKeown July 20 Katherine Braun July 21 Mike Soiseth July 28 Damun Seera July 30 💥 New 30-Day Push-Up Challenge Starts July 1! Our July challenge is all about building upper body strength and consistency—just like last month’s planks. Here’s the format: ✅ Start Day 1 with 5 push-ups ✅ Add 2 reps daily, with a rest day every 7th day ✅ Suggested modification...we recommend elevated pushups! ✅ Stay consistent for 30 days ending at 60 pushups on day 30! ✅Reps can be broken up into manageable sets but must be done in the same session. Tag @stormkingathleticclub and post your progress in the Junkies group—we’ll cheer you on every rep of the way! 👶 Childcare Reminder Childcare with Katelyn during morning 9:30am classes! Monday, Wednesday and Friday. It’s FREE! 🏋️♀️ Weekly Programming Preview Your strength days this week: Monday – Bench Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Endurance Metcon Friday – Closed for the 4th!! Saturday – Partner WOD (20–30 min) 🗓️ Ladies Lift Returns July 17! Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s start July strong, focused, and fired up. Push-ups, PRs, and positive vibes only! 💚 Your SKAC Team
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
Hey Junkies! 👋 Can you believe we’re already halfway through June? The sun’s out ☀️, the energy is high, and your commitment hasn’t gone unnoticed. Let’s dive into what’s new at StormKing this week: 🧘 Plank Challenge: Midway Check-In! We’re officially halfway through our 30-Day Plank Challenge! If you’ve been holding strong, your core is thanking you—if not, it’s never too late to jump in. Just a few focused minutes each day builds strength and mental grit. 💥 Keep tagging us and sharing your plank pics in the Junkies group—we love seeing your progress! 📅 New Class Schedule Starts TODAY! Thanks for your feedback and patience—our revised schedule launches today! Here are the key changes: ✅ We’re keeping both the 4:30pm and 5:30pm classes on M/W/F—no change here, thanks to your input! ✅ Pulse on Tuesdays now moves to 5:00pm (no more 5:30pm class on Tuesdays) ✅ The 9:30am class now replaces the 9:00 and 10:30 slots on M/W/F 💚 Don’t forget: Pulse counts toward your 3x/week membership—come try it out! 🙌 Coaching & Childcare Updates! We’ve got exciting additions to the SKAC fam: 👶 Welcome Coach Danielle Sily – Danielle is back to the gym after welcoming her new baby, Grace! We’re thrilled to have her energy and expertise join our coaching staff! You will see her shadowing in classes over the next couple weeks. Introduce yourself! 💪 Coach Paisley will now be leading the M/W/F 9:30am class .👏 Come say hi and crush your morning workouts with her! If you haven’t taken a class from Paisley yet...do it! 👶 New Childcare! Longtime member Katelyn is stepping in to support our families with on-site childcare during our 9:30am class on Mon, Wed, and Fri. We’re so excited to have her in this role—thank you, Katelyn! 💥 Weekly Programming Highlights Our current training block continues, blending barbell strength and metcons throughout the week. Here’s what’s on deck: Barbell Strength Focus This Week: Monday – Push Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Long Endurance WOD Friday – Clean and Jerk 💥 Plus a spicy finisher on weightlifting days, of course. Saturdays = Partner WODs!! Bring a friend, share the work, and kick off your weekend right. 💃 Ladies Lift Returns in July The next session of Ladies Lift kicks off on Thursdays at 5pm after the July 4th holiday. If you’re looking to level up your lifting in a supportive, female-led space, email us now to grab your spot: 📧 stormkingcrossfit@outlook.com Thanks for being the heart of this gym. 💚 Whether you're crushing planks, welcoming new faces, or simply showing up—you’re part of what makes StormKing so strong. Let’s finish June STRONG 💪 💚 Your SKAC Team
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
The Junkie Journal 🏋️♀️ | Welcome JUNE! 🌞 Hey Junkies! 👋 We’re grateful for your support as we adapt and grow. Here’s what’s happening this week, along with an update on our upcoming class schedule changes: 🎉 June Anniversaries & Birthdays First off, let’s celebrate our June Junkies! 🎉 June Gym Anniversaries: 🎯 Chase Adamich 11 years 🎯 Tiffany Nesset 11 years 🎯 Jacob Seegers 6 years 🎯 Mike McKeown 5 years 🎯 Joe Descala 4 years 🎯 Jon Promer 3 years 🎯 Ginette Tasic 3 years 🎯 Melanie Coward 2 years June Birthdays: 🎂 Brian Winter June 19 🎂 Shirley Gagnon June 19 🎂 Tarun Seera June 20 🎂 Dawn Mason June 27 🎂 Lori Wacker June 28 💓Be sure to show some love to your fellow Junkies on their special days! 🥳 💪 Barbell Strength & Metcons Strength training continues strong every Monday, Wednesday, and Friday, with barbell-focused sessions. Every other Tuesday, we’re keeping the barbell grind alive to build more strength. Expect dynamic CrossFit-style WODs following each strength day, plus endurance metcons on Tuesdays and Thursdays to keep you pushing limits! 💪 Partner WODs Saturday partner workouts = shared effort and extra fun! Tackle longer WODs in teams, get those high-fives, and challenge each other. Remember, every membership has access to Saturday morning Open Gym from 7am to 8:30am! 💃 Ladies Lift: Starting July Our next round of Ladies Lift kicks off right after the holiday! This is your chance to focus on lifting and strength in a supportive all-female environment. 🧘♀️ June Plank Challenge It’s not too late to join the June Plank Challenge! Build your core strength and hit a 5-minute plank by the end of the month! A few minutes a day and you’ll feel the difference! 📅 Schedule Updates Start Soon In case you missed the email, starting June 16, we’re trialing a new class schedule to ensure we stay sustainable while offering the high-quality training you’ve come to expect. We’re consolidating some class times to better manage our coaching team and keep the energy high in every session. New Class Schedule (beginning June 16): Monday, Wednesday, Friday 6am (combining 5am & 6am), 9:30am (combining 9am & 10:30am), Noon 5:00pm (combining 4:30pm & 5:30pm) Tuesday 6am, 9:30am, Noon, 5:00pm Pulse Thursday 9:30am, Noon These changes will help us ensure that we’re operating in a way that fosters the community and training environment you love while keeping our team fresh and energized! We’re so grateful for your understanding and support during this trial period. If you have any questions or feedback, we’re here to chat! Also, if you’re interested in coaching opportunities, drop us a line—we’re always looking to add passionate individuals to our team. Let’s keep moving forward together!
🔥 The Junkie Journal 🏋️♀️ | Mid-Week Momentum + What's Next Hey Junkies! 👋 We’ve wrapped up Murph, celebrated some incredible progress, and now it's time for a NEW chapter. After some well-deserved rest, we’re diving into our next 6-week training block that will run through July 5th. This one is all about variety, unpredictability, and pushing ourselves in every direction. Here's what you can expect: 💪 Barbell Strength Focus Strength sessions every Monday, Wednesday, and Friday. Every other Tuesday will also feature barbell strength work. Rep schemes that build strength and capacity without overloading. Major lifts like push, pull, squat, hinge, and overhead will be included. 💪 Classic & Varied Metcons After each strength session, we’ll hit a CrossFit-style WOD using the remaining class time. Tuesdays and Thursdays will feature longer, aerobic-based metcons (20+ minutes) to build endurance and mental grit. Expect a mix of movements and creative formats—constantly varied! 💪Partner Workouts on Saturdays Longer partner workouts on Saturdays = shared suffering + high-fives! 🙌 You’ll alternate rounds, sync up for reps, and tackle creative formats that are both fun and challenging. *Whether you're looking to build strength, improve your conditioning, or just enjoy some fun partner workouts, this cycle is going to set us up for success as we head into July. 💃 Ladies Lift: Only 2 Weeks Left! We’ve had an incredible run with Ladies Lift, but we’re down to the final two weeks of this session. Don’t miss out on these fun, ladies only lifting sessions! The next Ladies Lift session will begin in July, right after the holiday. So, if you haven’t been able to make it yet, get ready for the next round! 🧘♀️ June Plank Challenge Get ready to take on our Plank Challenge starting in June! It’s quick and simple—just a few minutes daily to build core strength, improve stability, and challenge yourself. You will work up to a 5 minute plank hold by the end!! Whether you're a plank pro or just getting started, this challenge is for everyone. Let’s see if you can complete all 30 days! 📅 Schedule Changes Coming Soon Schedule changes are coming, and we want you to be ready for it! We will be finalizing the details soon! Due to fewer coaches and smaller class sizes, we will be reducing some of our coached classes and changing some class times slightly. Keep an eye on your inbox for an email with all the details coming soon. 👀
