FREQUENTLY ASKED QUESTIONS?
Why resistance exercise?
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!
How can it be possible that such a short workout once or twice a week can achieve great results?
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).
How much does a comprehensive program cost?
Everyone has different needs, so rather than put a price list online that won’t make much sense, we prefer to discuss in person so we can give you a accurate price and you can see the facility, meet the trainers and understand what we offer. We have temporary and ongoing discounts for people who usually can’t access 1:1 training or are doing it tough - so if this is you let us know and we can work something out. If you just want to have a chat before dropping by about this area feel free to call us on (02) 6147 7199 or email info@strengthbyscience.com.au
Do you provide aerobic exercises or spin?
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.
Can I put my membership on hold?
Of course, although if it is for longer than 8 weeks, reactivation is subject to our discretion.
Why don’t your workouts include separate stretching activities?
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.
What scientific literature backs up your methods and practice?
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.
Williams, A., Almond, J., Ahuja, K., Beard, D., Robertson, I., & Ball, M. (2011). Cardiovascular and metabolic effects of community based resistance training in an older population.. Journal of science and medicine in sport. https://doi.org/10.1016/j.jsams.2011.02.011.
Handsaker, J., Brown, S., Bowling, F., Cooper, G., Maganaris, C., Boulton, A., & Reeves, N. (2014). Contributory Factors to Unsteadiness During Walking Up and Down Stairs in Patients With Diabetic Peripheral Neuropathy. Diabetes Care. https://doi.org/10.2337/dc14-0955.
Markofski, M., Flynn, M., Carrillo, A., Armstrong, C., Campbell, W., & Sedlock, D. (2014). Resistance exercise training-induced decrease in circulating inflammatory CD14+CD16+ monocyte percentage without weight loss in older adults. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-014-2902-1.
Campbell, W., Crim, M., Young, V., & Evans, W. (1994). Increased energy requirements and changes in body composition with resistance training in older adults.. The American journal of clinical nutrition. https://doi.org/10.1093/AJCN/60.2.167.
Leite, T., Costa, P., Leite, R., Novaes, J., Fleck, S., & Simão, R. (2017). Effects of Different Number of Sets of Resistance Training on Flexibility. International Journal of Exercise Science.
Trappe, S., Williamson, D., & Godard, M. (2001). Maintenance of whole muscle strength and size following resistance training in older men.. The journals of gerontology. Series A, Biological sciences and medical sciences. https://doi.org/10.1097/00005768-200105001-00832.
McLester, J., Bishop, E., & Guilliams, M. (1999). Comparison of 1 Day and 3 Days Per Week of Equal‐Volume Resistance Training in Experienced Subjects. Journal of Strength and Conditioning Research. https://doi.org/10.1097/00005768-199905001-00443.
Shrier, I. (1999). Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature.. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine. https://doi.org/10.1097/00042752-199910000-00007.
Thacker, S., Gilchrist, J., Stroup, D., & Kimsey, C. (2004). The impact of stretching on sports injury risk: a systematic review of the literature.. Medicine and science in sports and exercise. https://doi.org/10.1249/01.MSS.0000117134.83018.F7.
Fradkin, A., Gabbe, B., & Cameron, P. (2006). Does warming up prevent injury in sport? The evidence from randomised controlled trials?. Journal of science and medicine in sport. https://doi.org/10.1016/J.JSAMS.2006.03.026.
Kekäläinen, T., Kokko, K., Sipilä, S., & Walker, S. (2017). Effects of a 9-month resistance training intervention on quality of life, sense of coherence, and depressive symptoms in older adults: randomized controlled trial. Quality of Life Research. https://doi.org/10.1007/s11136-017-1733-z.