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 c💥 Junkie Journal – October 20, 2025 💥 Training Focus: This week’s weightlifting! We’re working through Bench Press, Back Squats, and Front Rack Lunges — a strong combo to build pressing power, leg strength, and core stability. Stay consistent, trust your form, and don’t skip the accessory work — it’s what keeps those PRs coming! Sit-Up Challenge Update: We’re officially 20 days in, and today’s target is 100 sit-ups! 🧘♀️ Keep grinding — consistency is what transforms this from a challenge into a habit. You’re over halfway there, so stay strong and keep that midline fired up! Ladies Night Recap: Our First Book Exchange was such a success! 📚💚 Big thanks to everyone who came out, swapped stories, and shared their favorite reads. The next event is already on the calendar for January — stay tuned for the date and details soon! Membership Tip: As the weather turns chilly and those dark, rainy mornings roll in, it might be time to upgrade to an Unlimited Membership. Having 7-day access makes it easier to stay consistent and keep moving, no matter how unpredictable the weather gets. Remember — the hardest part is showing up, and we’ve got you covered once you’re here! 🌧️💪 Quote of the Week: “The difference between who you are and who you want to be is what you do.” 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.
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💥 Junkie Journal – Week of October 7 💥 Hey Junkies! 👋 Fall is in full swing around here— new faces, fresh goals, and everyone showing up strong. *Want to stay in the loop on gym updates, events, and challenges? Be sure you’re part of our private Facebook group — StormKing Junkies! That’s where you will see reminders and announcements first. * REMINDER to wear layers as the gym gets cooler with the weather changing!! Personal Training with Coach Danielle If you’ve been thinking about dialing in your form, breaking through a plateau, or adding some extra accountability — Danielle is now taking personal training clients! 🙌 Whether your goal is refining technique, building confidence with the barbell, improving body composition, or staying injury-free, personal training can make a big difference in your routine. Sessions are completely tailored to you — book a single session for a skill tune-up or set up recurring training for ongoing progress. Sessions can take place right here at the gym, and billing runs conveniently through your Wodify account. Interested in getting started? 📩 Email us at stormkingcrossfit@outlook.com or chat with us next time you’re in the gym to connect with Danielle! Sit-Up Challenge Our 30-Day Sit-Up Challenge is underway! ✅ Today’s target: 45 sit-ups Each day we add 5 more sit-ups, with a rest day every 5th day. Break them into sets or power through all at once — just stay consistent! Weekly Programming Highlights This week’s strength focus: Shoulder Press – Build that overhead stability and pressing strength. Back Squat – Chase depth, control, and power through the drive. Power Cleans – Speed and precision meet strength — dial in your technique and move some weight. Keep showing up and putting in the reps — these are foundation builders for everything we do! 💪 Ladies Event – Fall Edition! Ladies, mark your calendars! Friday October 17th 5-7pm! Our first Ladies Night will be a cozy get-together right here in the Café — a perfect kickoff before we choose a home and date for the next one. It’s all about connection, laughter, and community. Keep Showing Up Whether you’re training for goals, joining challenges, or just staying consistent — you’re doing the work that matters. Small actions add up, and this crew keeps proving it every week. Let’s make it another strong one! 💪
Hey Junkies! 👋 We’re wrapping up September and rolling right into a brand-new October challenge. Here’s what’s happening this week: 💪 Squat Challenge – Final Two Days! We’ve been squatting all month and now it’s time to finish strong: Today: 145 squats Tomorrow: 150 squats ✅ That’s the finale! If you’ve stuck with it, huge congrats—you just crushed a month of consistency! 👏 🆕 October Challenge – 30 Days of Sit-Ups Starting Wednesday, Oct 1st, we’re rolling into a 30-Day Sit-Up Challenge! ✅Build your core strength daily ✅Progressively add reps each day Keep the momentum and consistency rolling from squats to abs 💥 🏋️♂️ Programming Highlights Mon/Wed/Fri: Strength barbell work with front squats and deadlifts plus lots of dumbbells, pullups, burpees and cardio! Tues/Thurs: Longer metcons to test your conditioning 🍂 Ladies Night 📆 Friday, Oct 18 | 5–7 PM Potluck + book exchange (bring a wrapped book + dish) Cozy, fun, and community-driven 🙌 Welcome New Faces! You may notice some new folks around the gym this week—thanks to our Free Week! Please give them a big StormKing welcome 👊 and show them what our community is all about. Nothing beats the energy of new people stepping into fitness with us! 🎯 Personal Training at SKAC Looking for extra accountability or a little more focus on your goals? Our personal training options with Coach Danielle makes available one-on-one coaching, custom programming, and the confidence to crush movements inside and outside of class. Whether you’re brand new or looking to take your training to the next level, this is the fastest way to see progress. Ask us how you can work with Danielle! ⚡ Keep Showing Up From squats to sit-ups, consistency beats everything. Don’t wait for the “perfect time”—just show up, put in the work, and watch the results add up.
The Junkie Journal | September 22 Hey Junkies! 👋 We’re rolling into a brand-new week! Thank you to everyone showing up, logging your workouts, and bringing that StormKing spirit—it matters more than you know! 🏋️ Strength Focus This week we’re continuing to build consistency with the basics: Monday: Deadlifts Tuesday: Partner WOD Wednesday: Push Jerk Thursday: Partner WOD Friday: Back Squats 📆 Community Happenings Palmer’s 3rd Birthday Bash 🎉 Coach Paisley is hosting Palmer’s party at the gym Saturday, Sept 27th @ 10am! Family workout first, then cake + dance party. RSVP if you’re bringing littles. 🍂 Ladies Night – Fall Edition! 🍂 Save the date: Friday, Oct 18, 5–7 PM. Potluck + book exchange = cozy vibes and connection. Bring a wrapped book + a dish to share. Who wants to host our first one? 💡 Squat Challenge Update We’re in the final week of our September Squat Challenge! 💪 Today = 125 squats in one session. By the end of the week = 150 squats! 🔥 🔥 Motivation of the Week “Consistency beats intensity.” Show up, even on the days you’re tired. Even half a tank is better than sitting in the garage. 🚗
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🔥 The Junkie Journal | Mid-August Momentum 🔥 Hey Junkies! 👋 We know summer schedules are packed, but don’t let that stop your progress—this is the perfect time to keep stacking small wins. ✨ Ladies Lift – Final Week! This is the last week of our current Ladies Lift session. Huge shoutout to everyone who has shown up, lifted strong, and built confidence these past weeks! 💪 The next round kicks off mid-September—stay tuned for dates. 📆 Coming in September – Air Squat Challenge! It’s simple. It’s effective. And it’s for everyone. We’ll start at 15 squats on Day 1 and build up to 150 squats by Day 30. All in one session, with rests as needed. You’ll be amazed what consistency can do. Who’s in? 🙌 🏋️ This Week in the Gym Strength focus is ON: ✔️Hang Cleans ✔️Bench Press ✔️Deadlifts Conditioning? Expect those long grinder-style metcons on Tuesday and Thursday to keep your engine sharp. Even when the gym feels quiet, your effort counts double—so show up, put in the work, and keep building momentum heading into fall. 🍂
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