Melanie Lowe Performance Training

03/03/2026

Awesome breakdown of specific exercises and their training effect on your organs! 💪

02/12/2026

I had to explain what a GLP-1 medication was to a client this morning. She’d never even heard of them. (For the record, this conversation occurred on 2/11/26.)

I honestly looked around to see if I was being punked… but she was completely serious.

Part of me was shocked.
Part of me was relieved.

There’s so much noise right now around weight loss drugs like Ozempic, Zepbound, and Wegovy — and not everyone understands what they do, what they don’t do, or how they impact muscle, metabolism, and long-term strength.

I have mixed feelings about GLP-1s, but I understand the appeal.

Here’s what I’m clear on:

Whether you use one or not —
Strength training still matters.
Muscle really matters.
Protein still matters.

If you’re pursuing weight loss, with or without medication, you need more than appetite suppression. You need a plan that defends your muscle and supports long-term metabolic health.

02/09/2026

A flashback to 2019. This is my lovely client Pam! She has Progressive Multiple Sclerosis. I was super proud of this moment when she pushed me on the sled. We are still working together, now at Pam’s home instead of the gym, but she still has that fire! Her discipline and commitment to her fitness, mobility and independence is unwavering. She is proof that when you are faced with an obstacle everyday you make it happen. She’s a total realist and knows that her activity (or lack thereof) can make or break her. Her disease chips away at her every day, but she fights to maintain and build as much as she can. 💪 Cheers to Pam! A true champion. 🙌

02/02/2026

Safety Squat Bars are for snuggling, right?

01/11/2026

Everyone wants the straight line.
But real transformation happens in the messy middle.

The missed workouts.
The restarts.
The days you show up anyway.

Where are you right now?
Getting started? Back on track? In the grind? Feeling stuck?

Drop your stage in the comments — you might be exactly who someone else needs to hear from today.

If you don’t want to be a Lone Ranger, I can help. I have a private studio gym, exercise science degree, and 20 years of experience.

I meet you where you are.
In the messy middle.
Let me help you get further faster.

12/02/2025

Nick & I agree!

I first learned this concept from a classic article by in 2007 T-Nation article, The Hierarchy of Fat Loss. It helped inspire my book Strength Training for Fat Loss.

This is my updated version. It’s a simple priority list that cuts through confusion and helps people focus on what actually moves the needle.

1️⃣ CALORIC DEFICIT + PROTEIN

You can’t out-train a bad diet. A calorie deficit is the #1 driver of fat loss, and research shows meaningful fat loss occurs with reduced calories regardless of whether diets emphasize protein, carbs, or fat.

Food quality and food quantity are important factors that should be considered together; as important as it is to eat high-quality, nutrient-dense foods for general health.

Protein also helps preserve muscle, supports metabolism, and reduces hunger—and high-protein diets are safe for healthy individuals.

2️⃣ STRENGTH TRAINING

The most effective form of exercise for fat loss because it helps maintain (or build) muscle while dieting. A 2015 meta-analysis shows resistance training outperforms cardio for improving body composition when combined with reduced calories.

3️⃣ NEAT

Non-exercise activity thermogenesis—daily movement like walking, fidgeting, chores—varies widely between individuals and can account for 6–50% of total daily energy expenditure. Small increases add up in a big way.

4️⃣ CARDIO

Great for health and enjoyable activity (to some people)—but the least impactful on fat loss. You don’t need long cardio sessions to “burn calories” when simply reducing 200–300 kcal/day creates the same deficit without the time cost.

THE BEST RESOURCE ON STRENGTH TRAINING FOR FAT LOSS

If you want the complete programming, simple nutrition guidelines, and 50+ ready-to-use metabolic strength workouts, check out my book, Strength Training for Fat Loss (2nd Edition) on Amazon.

References (for the nerds):

PMID: 28630601
PMID: 19246357
PMID: 22215165
PMID: 25973403
PMID: 25905303

12/02/2025

This is invaluable advice! Walk briskly and often. Lift heavy at least 2x a week. No matter your age!
https://www.instagram.com/reel/DRup2TYDfcp/?igsh=MW5jeDhta3k4NDU4Yw==

11/05/2025

I’ve not heard these excuses yet, but I’m posting this in hopes of warding them off. 🙅‍♀️🤣

10/03/2025

It’s been a while since I took a gym selfie.
In My Gym.
After My Workout. 🏋️‍♂️💪

05/12/2025

The boys got a good workout in today. 🐕‍🦺🐕‍🦺

05/07/2025

Perfect weather and a sweet day to get MY workout in. 💪😎 Best part of working out is the stress relief and sense of accomplishment. Your day is infinitely better after exercise. If you don’t believe me, let me prove it to you! 🙌