Old School Strength

07/14/2025

"When you exercise, stuff happens. The “stuff that happens” to your body stimulates either an acute or a long-term response to the exercise performed."... read more here:
https://petalumastrength.wordpress.com/2025/07/14/whats-the-difference-between-training-and-working-out/

06/30/2025

A new article will be posted every Monday. Subscribe to be notified when a new article is posted. Here is today's article:

In the world of fitness, the idea of complex training routines with new and exciting exercises can be alluring. Social media often amplifies this trend, showcasing routines filled with flashy movem…

10/29/2024

Another round of 12-week Group Strength Training begins next week. Starting November 5th. If you or someone you know is interested, click the link below to register. Only a few spots left.
Here are some results from the participants over the past 12 weeks:

Mary - increased 5RM deadlift by 60lbs

Ron - increased 5RM deadlift by 20lbs

Ryan - increased 5RM squat and deadlift by 100lbs, and increased 5RM bench press by 50lbs and his 5RM overhead press by 20lbs

Lou - increased 5RM squat by 50lbs and increased 5RM deadlift by 50lbs, and added 20lbs to his 5RM bench press and overhead press.

Megan - added 25lbs to her 5RM squat and added 20lbs to her 5RM deadlift (in 5 weeks, as she joined the group at a later date).

09/01/2024

One of the handful (no pun intended) of conditioning exercises i recommend are KETTLEBELL SWINGS.
Loaded conditioning exercises are great for both intensity and efficiency. Benefits include:
* Cardio/conditioning WITHOUT impact on joints
* Muscular endurance
* Total-body engagement
* Posture
* Dynamic mobility
* Metabolic conditioning (calorie burn)

There are MANY ways to utilize kettlebells for conditioning, and your training objectives will determine the appropriate protocol and weight to be used for your workout. But first, be sure to get the form down properly so you get the most out of the exercise. 👍

08/22/2024

It's a very common misconception that doing more volume via higher reps per set is the best way to "strength train". Fewer reps may seem like it's not enough, but if the weight being used is sufficient enough, and forces you to work hard, all the health benefits most of us are looking for will be accomplished with working sets being done with only 5 reps (or less in some cases for more advanced and intermediate lifters).

**It's better to get your volume through more SETS than from doing more REPS.**

Always remember, in addition to some fundamental strength training exercises, done with heavy loads for low reps, you can always add some auxiliary exercises after the main lifts to get that burn and feel like you accomplished more (as long as you are not interfering with your recovery abilities or overall effectiveness of the training objectives). But, doing 5 sets of 5 reps with a heavy load will likely discourage you from wanting, or feeling the need to do MORE work. 😃