PLX Fit Club

06/29/2026

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Strength training does more than you think! check out below all the benefits that go above and beyond just developing muscle ! 👇👇👇

Strength training is one of the most effective forms of exercise because it improves far more than just muscle. When done with moderate to heavy loads, short rest periods, or in circuit format, it can also provide an excellent cardiovascular workout.❤️

Here are the major benefits:

💪 Builds Strength

* Increases muscle strength and endurance.
* Makes everyday activities easier (lifting, carrying, climbing stairs).
* Improves independence as we age.

🔥 Boosts Metabolism

* Muscle burns more calories than fat, even at rest.
* Helps increase your resting metabolic rate.
* Supports long-term fat loss and weight management.

❤️ Can Be Excellent Cardio

Strength training isn’t just about lifting slowly and resting for minutes.

When you:

* Use compound movements (squats, rows, presses, lunges)
* Move from one exercise to the next with minimal rest
* Perform supersets or circuits
* Lift at a challenging intensity

…your heart rate often stays in the aerobic or vigorous-intensity zone for much of the workout.

Benefits include:👏👏

* Improved heart health
* Better circulation
* Lower blood pressure
* Increased cardiovascular endurance
* Improved VO₂ max (especially with circuit-style lifting)
* Burns calories during and after the workout

Many people are surprised to learn they can spend 40–50 minutes with their heart rate in a training zone similar to brisk walking, cycling, or even light jogging.( true story !! and less jarring on the joints)

🦴 Strengthens Bones

* Increases bone density.
* Helps prevent osteoporosis.
* Reduces fracture risk.

⚖️ Improves Balance & Stability

* Strengthens stabilizing muscles.
* Improves coordination.
* Reduces fall risk, especially after age 50.

🦵 Protects Joints

* Strengthens muscles around joints.
* Can reduce knee, hip, and back pain.
* Helps decrease arthritis symptoms when performed appropriately.

🍽️ Helps Control Blood Sugar

* Improves insulin sensitivity.
* Helps muscles use glucose more efficiently.
* Lowers the risk of Type 2 Diabetes.

❤️ Improves Heart Health

Regular strength training has been associated with:

* Lower blood pressure
* Better cholesterol levels (higher HDL, lower LDL in many people)
* Reduced risk of heart disease
* Better vascular function

⚖️ Improves Body Composition

* Preserves muscle while losing fat.
* Creates a firmer, more toned appearance.
* Helps prevent age-related muscle loss (sarcopenia).

🧠 Boosts Brain Health

* Improves memory and focus.
* May reduce the risk of cognitive decline.
* Enhances problem-solving and mental sharpness.

😊 Improves Mood

* Releases endorphins.
* Reduces stress and anxiety.
* Helps decrease symptoms of depression.
* Builds confidence.

😴 Better Sleep

People who strength train often:

* Fall asleep faster.
* Sleep more deeply.
* Wake feeling more refreshed.

⚡ Increases Energy

* Improves stamina.
* Reduces fatigue.
* Makes daily activities feel easier.

🕒 Slows Aging

Strength training helps maintain:

* Muscle mass
* Bone strength
* Balance
* Mobility
* Independence

Many experts consider it one of the most effective ways to stay active and capable into your 70s, 80s, and beyond.

Why lifting can be cardio

If your workout includes exercises like:

* Squats
* Lunges
* Deadlifts
* Rows
* Push-ups
* Overhead presses
* Carries

with 30–60 seconds of rest between sets, your heart works continuously to deliver oxygen to your muscles. That elevated demand can produce cardiovascular benefits similar to traditional aerobic exercise.

For many people, especially beginners and intermediate exercisers, a well-designed 45-minute strength workout can improve both muscular fitness and cardiovascular fitness at the same time.

Bottom line

A balanced strength program can help you:

* Build muscle
* Lose fat
* Increase bone density
* Improve heart health
* Raise metabolism
* Improve balance and mobility
* Reduce injury risk
* Enhance mood and sleep
* Improve blood sugar control
* Increase longevity
* Provide meaningful cardiovascular benefits when performed with moderate intensity and limited rest

so hey…. get lifting🏋️‍♀️

05/28/2026

03/27/2026

week 3 of our 2nd round of Glute Lab !
see you say at 9:30🔥

03/27/2026

whether it’s just a good workout you want or training to compete in the race - it’s tonight and you don’t want to miss it!
modifications always offered . see ya at 5:30🔥🔥

03/27/2026

jump in !!

03/17/2026

don’t miss it !!

we have a pub crawl finisher ☘️☘️☘️

01/17/2026

The best thing g you can do for yourself!!!

The Science of Strength in Menopause

This hormonal shift can lead to decreased bone density, loss of muscle mass, and a slowed metabolism. Dr. Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist, explains, “Lifting heavy provides the strength-building stimulus you need as estrogen declines‼️‼️‼️

Do women over 40 need to lift weights?

Yes….training is crucial for women over 40, helping preserve muscle mass, boost metabolism, strengthen bones, improve joint health, and enhance mental well-being builds confidence, helps regulate mood, and gives a sense of control during a time of life when many women feel like their bodies are changing in ways they …

Benefits

There are many benefits to strength training that can improve your health.

1. Makes you stronger

Strength training helps you become stronger.

According to researchers, gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids.

Research has also found that it helps improve athletic performance in sports that require speed, power, and strength. One study found that strength training may increase lean muscle mass.

2. Burns calories efficiently

Strength training helps boost your metabolism in two ways.

According to research, building muscle increases your metabolic rate. Muscles are more metabolically active than fat mass, allowing you to burn more calories at rest.

Second, researchTrusted Source shows that your metabolic rate is increased after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.

3. Decreases abdominal fat

Fat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases.

According to researchTrusted Source, this includes:

heart disease
type 2 diabetes
certain types of cancer
StudiesTrusted Source have shown the benefit of strength-training exercises for reducing abdominal and total body fat.

4. Can help you appear leaner

As you build more muscle and lose fat, you will appear leaner.

This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale.

Also, losing body fat and building stronger and larger muscles showcases more muscle definition, creating a stronger and leaner appearance.

5. Decreases your risk of falls

Research shows that all exercise will decrease your risk of falls, but strength training is especially effective at this. One study found strength training in the legs to be especially crucial in reducing fall risk.

Fortunately, studiesTrusted Source have found that many forms of strength training have been shown to be effective, such as tai chi, weight training, and resistance band and bodyweight exercises.

6. Lowers your risk of injury

Studies have found that including strength training may reduce your risk of injury.

According to research, strength training helps improve your range of motion and mobility. This can reinforce strength around major joints like your knees, hips, and ankles.

In fact, one study found that strength training reduced acute sports injuries by one third, and overuse injuries by almost 50%.

7. Improves heart health

According to the American Heart AssociationTrusted Source, regular strength-training exercise can decrease blood pressure.

Research has found that strength training also lowers total and LDL (bad) cholesterol.

8. Helps manage your blood sugar levels

Strength training may lower your risk of developing diabetes and can help those with the condition manage it better. One study found that strength training can help manage your blood sugar levels.

Research has also shown that skeletal muscle helps increase insulin sensitivity. As a result, greater muscle mass can help improve blood sugar management.

One studyTrusted Source found that strength training may also reduce your risk of developing diabetes by up to 30%, compared to those who do not engage in strength training.

9. Promotes greater mobility and flexibility

Contrary to popular belief, strength training can make you more flexible.

According to research, strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility.

In fact, a recent reviewTrusted Source comparing stretching with strength training found they were equally effective at increasing ROM.

StudiesTrusted Source say for best results, ensure you’re completing the full ROM of an exercise. In other words, utilize your full movement potential around a joint. For example, lower yourself into a squat as far as you’re able to go without compromising your form.

10. Improves mental health

Strength training can improve your mental health.

One reviewTrusted Source of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth.

Additionally, a small study involving 12 women from showed a significant link between strength training and positive body image.

11. Makes your bones stronger

Strength training is crucial for bone development. You can reap the bone-strengthening benefits of strength training at any age.

Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger.

According to a 2021 study, strength training can reduce your risk of osteoporosis. However, more research is needed.

12. Boosts your mood

Regular weight training may boost your mood and improve your mental health.

StudiesTrusted Source have shown that strength training may reduce anxiety and boost your mood.

One study in adolescent girls found that strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy.

ResearchTrusted Source has shown that exercise also promotes the release of mood-boosting endorphins, which can play a role in a positive mood.

13. Improves brain health

Those who engage in strength training may have better brain health and protection against age-related cognitive decline.

Studies in older adults have pointed to significant improvements in memory after participating in strength training, compared with those who did not participate in it. However, more research is needed.

According to researchTrusted Source, resistance training has many neuroprotective effects, such as an increased expression of brain-derived neurotrophic factor (BDNF). BDNF is linked to memory and learning.

14. Promotes a better quality of life

Strength training may increase your quality of life, especially as you age.

Studies have linked strength training to increased health-related quality of life in older individuals, defined as a person’s perceived physical and mental well-being.

What’s more, strength training may improve quality of life in those with arthritis. One reviewTrusted Source of 32 studies showed strength training significantly improved scores in pain and physical functioning!

Join us and get lifting for your life !

01/06/2026

Are you ready to unlock your full potential and take on the ultimate fitness challenge? Here's your opportunity with our Deka Fit (10 station) challenge! Every Wednesday for 12 weeks during all class times, you'll push yourself at your own pace and strive to achieve a new goal each week. Get ready to boost your cardiovascular endurance and experience a transformative 12 weeks. Are you in? 💪