John’s Resistance Training Class

John’s Resistance Training Class Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from John’s Resistance Training Class, Personal trainer, St Andrews Presbyterian Hall, Cross Street Wagga Wagga, Wagga Wagga.

St Andrews Hall

Muscle building exercise for all ages
Stretching, Balance and Core Work
Strength exercise for everyone
Sat. & Wed. 8:00 AM and 9:30 AM Mon. 6:00 PM
Focus Boxing for all ages
Saturday & Wednesday 10:45 AM Monday 5:00 PM
$10.00 per class

17/04/2026

Here is why you should be doing resistance training, especially if you are over 40.
Falls are one of the leading causes of injury-related death in older adults. And the ability to recover from a stumble, what researchers call reactive balance, depends almost entirely on the speed and strength of your muscular response. Muscles that have not been trained for power do not respond in time. The stumble becomes a fall. The fall becomes a fracture. The fracture becomes a cascade of complications that changes everything.
Resistance training is proven to build the fast-twitch muscle fibres responsible for this kind of reactive strength. It also maintains bone density, improves insulin sensitivity, supports brain health and extends metabolic function. Research shows that adults in their 80s and even 90s build meaningful muscle and strength from resistance training. The biology does not stop cooperating. We just stop asking it to. If you are over 40 and not doing some form of resistance training, the most important thing you can do this month is start. Not for how you look… For whether you can catch yourself when you stumble at 80.

19/03/2026

I have clients that have been told they look younger; they are glowing and “your looking good” …the reason may be resistance training and aerobic (boxing) exercise.
Resistance training can significantly improve skin health, offering anti-aging benefits that can lead to firmer, more elastic, and younger-looking skin. Studies indicate that lifting weights increases dermal thickness and collagen, reduces inflammatory markers, and reverses cellular skin aging more effectively than aerobic exercise.
Key ways resistance training improves skin:
• Increased Dermal Thickness: Resistance training strengthens the underlying dermis, which can reduce sagging and wrinkles.
• Improved Elasticity: Both aerobic and resistance training improve skin elasticity.
• Reduced Inflammation: Lifting weights lowers circulating inflammatory factors that contribute to skin aging.
• Cellular Rejuvenation: Regular resistance exercise promotes the release of beneficial growth factors.
• Improved Circulation: Enhanced blood flow helps deliver nutrients and remove toxins, creating a "glowing" effect.
While both aerobic and resistance training are beneficial, resistance training was specifically shown in studies to improve skin rejuvenation by enhancing the skin's structural layer, whereas aerobic exercise had less impact on dermal thickness.

02/03/2026

Pioneers of fitness;
Joseph Pilates (circa. 1910): created the method of “Contrology”, brain over muscle.
Francois Henri "Jack" LaLanne (circa. 1934): touting the benefits of fitness before any of the other fitness gurus.
James Alvin Roy (circa. 1946): resistance training and a disciple of free weights
Arnold Schwarzenegger (circa. 1962): considered one of the greatest bodybuilders of all time.
Arthur Allen Jones (circa. 1969): Arthur Allen Jones was the founder of Nautilus
Charles Poliquin (circa. 1978): popularized the concept of tempo training.
Olivia Newton-John (circa. 1981): dance, sweat, and get… well, get physical.
Ken Hutchins (circa. 1986): super slow form of resistance training exercise.
Jane Fonda (circa. 1986): The fitness queen's Jane Fonda Workout videos
Mark Wahlberg (circa. 1993): relentless discipline, focused weight training, and recovery.
Billy Blanks (circa. 1995): Tae Bo workout creator (a combination of Tae Kwon Do and Boxing).
Richard Simmons (circa. 1996): fitness guru that helped America actually enjoy working out.
Beto Perez (circa 1998): The creator of “Zumba Fitness”.
Michael Phelps (circa. 2000): Olympian, spreading the importance of fitness throughout the world.
Eric Prydz (circa. 2004): Call on Me"… a song made for the gym goers, with s*x appeal.
Kirk Myers (circa. 2016): Dogpound Gym, old-school boxing method with a twist.
Cameron McEvoy (circa 2024): Olympian, he made people aged over 30 think about the benefits resistance strength training could have for them.
Dick van D**e (circa. 2025): inspiring the older generation to get to a gym.

23/02/2026

Pillars of life
Pillar meaning; a supporting, integral, or upstanding member or part.
In mythology, a pillar is a bridge between heaven and earth.
Even in today’s life you hear people referred to as a pillar of strength or pillar of the community.
The Cat’s Pillars of life are simple everyday things;
Number one is strength: On average, adults who don't do strength training on a regular basis can lose 8 to 12 kilos of muscle per decade. This loss of muscle mass can then lead to falls and make everyday activities difficult or even impossible.
Number two is rest and recovery: Rest and recovery are not just “a nice break from your program”, but an essential part of your exercise regime that should be planned and deliberate.
Number three is nutrition: “We are what we eat.” Nutrition is the process of eating and absorbing food that your body needs for nourishment. It involves breaking down food into nutrients that our body needs. Micronutrients are essential vitamins and minerals required by the body in small amounts for various functions. Macronutrients are essential nutrients that your body needs in large amounts to function properly, they are carbohydrates, proteins and fats.
Number four is connection: Being around good friends is essential to our happiness. It turns out that healthy relationships actually contribute to good physical health.

16/02/2026

Are we as strong as our ancestors were? probably not. Researchers can get inferences from such things as bone robusticity and long bone cortical thickness which can be made as a representation of physical strength. For instance, bone shaft thickness since the 17th and 18th centuries have decreased in the United States, indicating a less physical lifestyle. Taking such factors into account, there has been a rapid decrease in overall robusticity, strength and stamina in those populations that take to sedentism, city or large town living. So, what does this mean, it means we must strengthen our muscles and exercise our whole life. As things get easier to do, with advances in technology, life gets harder. Sarcopenia starts at about 30 years of age and muscle atrophy can start anytime. No matter your age it is never too late to do such things as resistance training and light cardio, such as, walking, riding a bike, swimming and even boxing. It’s up to you, it’s your life and your body, only you can look after it.

08/02/2026

What’s the difference between Boxercise, and boxing? Well to start with, the main difference is you do not need head gear, mouthguard, hand wraps or groin guards. That’s just the equipment part, the other thing is no one gets hurt, which is the best part. Boxercise is a (HIIT) program that incorporates high intensity boxing skills and techniques, cardio, and circuit training methods. In Boxercise sessions participants practice punching focus pads rather than sparring with opponents. It is a great starting program for beginner boxers, for people looking for something that offers the best of both worlds, cardio and resistance training. It’s known for reducing anxiety and stress, for the significant potential to burn a lot of calories and lose weight, to enhance your hand-eye coordination, to improve motor skills and reaction times and also boost agility, it targets not only your arms but your entire body. As in the UK and America, Boxercise is recommended by Parkinson’s Australia for; Improved motor function, Enhanced balance and stability, Increased cardiovascular fitness, Cognitive benefits and Social interaction
The best thing is its great for all ages, teens to nineties.

01/02/2026

I am surprised at how many people think that muscle grows during training, the fact is it grows during recovery. Although each muscle group needs different amounts of rest to repair and grow stronger the old school recommendation still works, 24 hours minimum rest time. Medical studies, which happens all the time now, show that some muscles take up to 72 hours to recover. Training triggers the muscle stimulus and rest builds the muscles. If you ignore the rest and recovery time it can slow the progress of developing good lean muscle strength and may increase the risk of injury.

24/01/2026

Upcoming warmer weather in Wagga Wagga
Pay attention to signs of dehydration, such as thirst, dry mouth, dark urine, and fatigue. “Typical” urine colour falls from light yellow to a deeper amber colour. The urochrome pigment naturally in your urine becomes more diluted as you drink water (lightens the colour). So, people, look before you flush but a reminder, if your urine is clear, it means you are drinking too much water.
While water is effective for mild to moderate dehydration, it may not be enough in more severe cases. Electrolytes, which are minerals like sodium and potassium, are also crucial for rehydration.
So, there are two other drinks you should consider for rehydration, milk and coconut water.
Studies have shown that milk can be more hydrating than water. Milk contains essential electrolytes such as sodium, potassium, and calcium, which help maintain fluid balance in the body. As some of you already know, I only drink the non-homogenised milk, closer to the real thing.
Coconut water is good for dehydration due to its rich electrolyte content. It contains essential electrolytes like potassium and magnesium, which help replenish lost fluids. It is also a good mixer with some spirits like rum, bourbon and scotch…so I am told.

19/12/2025

My last day this year will be Monday night 22/12, my first day back will be Saturday 10 January 2026 with some new time slots for my Cat Resistance Training classes. On Saturday and Wednesday, I will be conducting an 8:00 am resistance class. All other days and times remain the same as well as the boxing classes. Remember, if anyone wants the boxing only you just come along, 5:00 pm Monday and 10:45 Wednesday and Saturday. Wishing everyone a Merry Christmas and a happy New Year.

19/10/2025

I'm very slack when it comes to putting something on face book, I'm sure it's an age-related thing. But let's have a look at your bones.
How does Resistance Training Benefit your Bones?
When you forcefully contract your muscles, they end up pulling on and gently stressing your bones. Plus, if you do your strength workouts from a standing position, you effectively load and gently stress your spine, hip, and leg bones.
Numerous studies have shown that resistance training can play a role in slowing bone loss and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass.

14/10/2025

Hi, just to let you know that Wendy’s operation went very well, she was walking next day. It proves that if your body is strong, it helps when this sort of thing happens. It may not be 100% but far better than 0%. I’m very proud of her and her positive attitude. Strength and boxing on tomorrow so will catch up then

07/10/2025

I will be taking Wendy to Canberra for her operation on Sunday so there will be no class on Monday 13 October. Back on Wednesday normal time for boxing and strength training… cheers John

Address

St Andrews Presbyterian Hall, Cross Street Wagga Wagga
Wagga Wagga, NSW
2650

Opening Hours

Monday 6pm - 7pm
Wednesday 9:30am - 10:30am
Saturday 9:30am - 10:30am

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