The Strength Lab

The Strength Lab At the Strength Lab, We focus on helping women over 40 to tone up, gain strength, and be healthy.

The fitness industry has led people in the wrong direction for a LONG time. If you’re stressed out, over worked and feel...
09/01/2026

The fitness industry has led people in the wrong direction for a LONG time.

If you’re stressed out, over worked and feel “exhausted”, doing more HIIT is not the way to improve!

Most folks think more is better. False. Im all about minimum effective dose. How much can you do but still recover from it?

You dont need to "feel" like you had a good workout. Has little to do with it. Did you do enough to cause adaptations? Again, can you recover? Are you not sore day in, day out?

And never judge a trainer by the "difficulty" of the workouts. Such a joke. I could make you do burpess and bear crawls until you puked. You didnt improve, at all. You just crushed your nervous system.

Stick to the basics, folks. Get strong. Be consistent. Walk daily. Get better sleep. Meditate. Speak kindly to yourself. Eat your veggies.

Reach out if I can help you.

Build strength, maintain your muscle mass. One of THE most important things you can do as you age.
08/05/2026

Build strength, maintain your muscle mass. One of THE most important things you can do as you age.

07/28/2026

2 fitness myths that need to die off....

06/09/2026

Keys to a flatter stomach

06/04/2026

After about 20 years of coaching, a couple big reasons I see as to why women struggle getting results with at home workouts.

05/29/2026

Practicing movement. Preserving function. This is what I envision training to be. This is what I work to pass on to others. It's not all about PRs and crazy Instagram exercises. The basics done consistently will always win out over time.

05/12/2026

Great write up from Dr. Justin Farnsworth.

A spine that doesn’t flex, extend, rotate, and side bend is not a healthy spine.
It’s a spine you’ve been afraid to use.

The body is a use-it-or-lose-it system. Every joint, every muscle, every connective tissue adapts to the demands placed on it. Bone gets denser with load. Tendons get stiffer with progressive demand. Range of motion shrinks when it isn’t used and expands when it is.

The spine is no exception.

Most adults move their spine through a fraction of its available range every single day. They sit. They stand. They walk. They drive. The spine flexes maybe 20 degrees forward, extends maybe 5 degrees back, and barely rotates or side-bends at all. For decades.

Then one day they bend down to pick something up, the back complains, and they conclude the bending was the problem.
It wasn’t the bending.
It was the 30 years of NOT bending. Of not rotating. Of not side bending. The spine that suddenly hurts wasn’t broken by the movement that triggered it — it was made fragile by the years of avoidance that came before.

A spine that’s intelligently loaded across all four motions stays mobile, strong, and resilient. A spine that’s protected, coddled, and asked to do almost nothing becomes the spine that “goes out” the moment life asks for more.

The fix isn’t to use it less. It’s to use it more — across the full range of motion, under appropriate load, with patience and progression.
Flex it. Extend it. Rotate it. Side bend it. Load it. That’s what the spine was built for.

03/26/2026

We judge workouts by "difficulty" when in actuality, that's always up to you. Any training can be hard. Do more reps. Do an exercise you've never tried that you saw on Instagram. That's hard. Doesn't mean it's better.

The true test is how the training helps you over the long term. The entire point of exercise is to help you move and feel better. Not just for a period of time, but forever.

Don't buy into the "harder is better". I'm not saying you shouldn't challenge yourself, but a more gradual over time increase will be more helpful, more sustainable, and deliver better long term results.

03/25/2026

One in two women over 50 will experience a fracture due to osteoporosis.

Know your T scores. Pay attention to the trends. Should check lumbar, hip, femur. Don't just let someone tell you it's ok, look at the numbers yourself. Know what they mean and the impact it can have on your life. You can be "ok" but sitting on the lower end, at the edge of being osteoporotic.

This is why we need to lift heavy. Bones adapt when the stress is enough to force them to.

My go to movement? Trap bar deadlifts. You can load them heavy, probably the safest and easiest to teach. Or a KB deadlift, if you have access to heavy ones.

Too many people think they need MORE workouts, HARDER exercises. The truth is, nothing will ever beat out long term cons...
03/24/2026

Too many people think they need MORE workouts, HARDER exercises.

The truth is, nothing will ever beat out long term consistency. Focusing on the basics.

If you're not where you want to be, it's probably because you haven't been at it long enough.

Can't start and stop, hop from hardcore to nothing, bounce from program to program, diet to diet.

Learn to eat better (real) foods.
Focus on being functionally strong, full body. Push,pull,squat,hinge,carry.
Practice daily gratitude.
Get good sleep.
Drink water.

And SHOW UP.

If you're already on the path, keep it up. If you're not, start today. Just don't ever stop.

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3434 Kinnamon Village Loop
Clemmons, NC
27012

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+13369336075

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