Did the fitness industry mislead you?

Last week we put out a customer feedback survey. We are grateful for your praise, the constructive feedback and your suggestions. There are many areas where we will use your valuable feedback to improve our services and offering in expert female fitness and wellness. However, today you've got me passionate on one subject: STRENGTH.

It’s clear birds you want to BUILD STRENGTH. Clever birds. You are our kind of flock. The algorithms and media has hit you hard, and now we've got your attention. The research is clear: Women are physically in decline from as young as 30. Women begin their muscle mass decline as young as 30, meaning our bone density could also be in decline from 30. And then throw in peri-menopause and menopause and we are at greater risk for osteoporosis and dementia. Women are statistically at greater risk at osteoporosis which leads to major fractures. You've heard it before, hence why you are here to 'get strong' to protect our bones. What's more? New research also tells us muscle protects brain.

So, it's a no brainer to build strength right? Wrong.

According to the 100 birds who participated in our survey - 70% of you are most interested in more support to build strength. You're asking for more ‘strength classes’. More in the morning, more in the evening, more in the park, more strength classes over all. 

But here’s the thing; ALL our classes focus on building strength.

Which makes me wonder if in this wave of ‘women must lift heavy weights to build muscle’ - have we as fitness professionals have mis-guided you along your path to building strength?

Because birds, ‘lifting weights’ is simply not enough to give you functional strength. 

What your body needs to build functional strength is movement across the board. Movement which serves you to run, jump and play. Movement which serves you to get up and down with ease (and no hands). Movement which allows you to carry, to lift and to throw. Movement which challenges your general range of motion, movement which increases and improves your joints range of motion.

I repeat, lifting weights alone is-not-enough to build functional strength.

Functional strength is not linear. It is not as simple as 'lift weights, get strong, build bone density, live long healthy life'. As a wise physio once told me when asked 'what is the best move?', he answered 'the next move is the best move'. What did he mean by that? That the human body requires movement on all movement planes - side to side, forward and back, rotation, balance, push, pull, press, squat, lunge, carry, fast, slow, catch, jump. But unfortunately, as highlighted in my last passion post, today's 'normal movement' is far from optimal.

For those still reading and intrigued on how we can successfully build functional strength, strength which serves your quality of life, I'm going to be my best to lay down the low down of what you need to do to build real strength:

Lifting Weights: Lifting weights is a highly effectively way to build strength for your 'primary mover' muscles. Your 'primary movers' are your bigger muscles closest to the surface of the skin. They are responsible for movement. Standing, squatting, lifting etc. Lifting weights is very tangible to progress. ie. tracking your load, reps and sets. A rep range of 8-12reps, 3-5 sets will ensure hypertrophy (increase of muscle mass). As will a rep range of 5-8reps. This means the load (the weight or intensity of the exercise) brings you towards failure between 8-12reps. As a fitness professional, I would only suggest you working toward that lower rep range of 5-8reps if you are experienced with strength training and are capable of managing your form and fatigue, or have the expert eye of your trainer supporting you. Reps any lower will focus on your max strength and reps any higher will focus on muscle endurance. As women we require hypertrophy to balance the consistent loss of muscle mass over time in order to protect our bone health. Where does Fitbirds provide lifting weights and the above benefits:

Fly, Strong, MetCon, Booty, PT and SGPT

Calisthenics:

When we launched The Nest, we knew immediately Calisthenics was going to be one of our foundational strength training modalities. It's playful, challenging, safe for beginners and badass. Calisthenics is the ultimate strength practice. Calisthenics involves building (serious) strength using your own bodyweight against gravity. A pull-up, a push-up and a plank is calisthenics. Hanging on the monkey bars is calisthenics as is a handstand. At the very basic level - a squat and a lunge is calisthenics. Calisthenics provides two elements which lifting weights misses - mobility and stability. To hang on a bar, your shoulders require full range of motion. This is where the magic is birds. Creating space in your body's joints for freedom of movement and the capacity to the build functional strength. And stability - calisthenics requires your stability muscles to fire to hold you in place. Like lifting weights, the rep range will sit in 8-12reps to build strength and 0-3 reps when testing your maximum strength (like an un-assisted pull-up or full push-up). And just like lifting weights, Calisthenics will also build muscle mass to support the continual loss during peri-menopause, menopause and ageing.

Where does Fitbirds provide Calisthenics and the above benefits:

Fly, Calisthenics, Play, Band, Fly, MetCon, PT and SGPT

Resistance Training:

Resistance training is a branch of strength training. It is training where you use resistance to build strength - so resistance training is lifting free weights, resistance bands, Pilates balls, bodyweight and gravity. Depending on the intensity and the rep range will depend on the outcome. Eg. performing 8 banded pull-ups in Calisthenics will sit you into the 'muscle building/hypertrophy category' while 15-20 banded squat jumps pushes you into the muscular endurance and metabolic conditioning category. The latter both support your heart and metabolic health, including your stamina and stability - protecting your cardiovascular health, you body against injury and supporting in daily tasks like carrying and climbing the stairs. Where does Fitbirds provide Resistance Training and the above benefits:

Band, Booty, Play, Core, Strong, Fly, MetCon, Calisthenics, Pilates, Loosen Up, Box, Yoga, PT and SGPT Stability Training:

This is a biggie birds. Can you balance well? Can you trust your body to run, jump or handstand? Do you have pelvic floor dysfunction, or suffer from pain in the body? In the beginning we spoke of lifting weights and how lifting weights will build your 'primary mover' muscles, eg. your glutes and quads. However, you have two types of muscles: Primary movers and stabilisers. Your stabilisers are the 'furthest away from your skin, closest to your bones and joints. And their purpose? Is to hold your skeleton in place, to hold your organs in place (think of your mighty pelvic floor) and to ensure you can run, jump and play with TRUST.

Where does Fitbirds provide Stability Training and the above benefits:

Core, Fly, Play, Calisthenics, Strong, Band, Fly, MetCon, Loosen Up, Booty, Box, Pilates, Yoga, PT and SGPT Mobility:

Also a biggie. having optimal mobility doesn't automatically give you functional strength, however if you have below optimal mobility then any strength you might have is not functional. Eg. Imagine you are strong enough to carry a suitcase up a flight of stairs, but you lack the mobility (the range of movement) to bend down to pick it up. I know plenty of strong people, but they like the tin-man and riddled with injury, restrictions and pain. Hyper-mobility needs a blog of its own, but the thick of it is: Mobility is the natural range of motion a joint has with your own ability, whereas flexibility refers to the capacity a muscle has to passively lengthen under force (like reaching for your toes). Mobility requires flexibility, strength, stability. To improve your mobility you need to consistently and progressively load the joints range of motion. At the very least birds, immediately undo your mundane, day-to-day movement patterns. Read here to dive in more.

Where does Fitbirds provide Mobility Training and the above benefits:

Pilates, Loosen Up, Calisthenics, Play, Yoga, PT and SGPT Metabolic Conditioning:

Metabolic Conditioning is the state in which we are trying to bring our body when we put it under a continuous cycle of energy expenditure. This could include lifting weights, resistance training, Calisthenics and stability training. The body is moving through cardiovascular and anaerobic (strength) energy systems with minimal rest. Which in turns 'trains' your body to optimise energy better. Yes, that does mean, you'll be building strength, increasing your fitness and managing fat-burn better.

Where does Fitbirds provide Metabolic Conditioning and the above benefits:

MetCon, Box, Band, PT and SGPT Endurance Training, Power Training and Plyometric Training:

Each of these training methods have unique formulas, but I just want to touch on them as a whole because they're ultimately a lot to un-peel. Across the board these training methods will improve your fitness, stamina, 'get-up-and-go, injury prevention, speed, stability and strength.

Where does Fitbirds provide these element of training and the above benefits: MetCon, Strong, Box, PT and SGPT

Ok, talk about a making a passion point. There's a lot to digest here birds. The crux of it is - there is a reason why Fitbirds has never offered just one 'fad fitness thing'. I would never open a Pilates studio, nor a heavy lifting studio or a HIIT studio. Because we-need-more. This is what your body needs to develop functional strength birds:

• resistance training 8-12 reps 3-5 sets

• mobility training

• stability tranining

• metabolic conditioning

• endurance, power and plyometrics

  
  

At Fitbirds, you will get ALL of the above under one roof, under one subscription. It's not enough to commit to Pilates three times a week, or to just run a few times a week, or to lift weights three times a week. I don't say this to bully you, to say you need to do more. It's not so much about more birds, but the quality of movement and the type of movement. Making your daily movement count. Like find the floor instead of the chair. walk instead of driving, play with your kids instead of watching.

I'm always here to chat, drop mea message if this has sparked anything for you. As always, thank you for reading birds. Shani x

Fitbirds founder and trainer for 20 years

Footnote: It is my sole mission is to support women in finding trust and confidence in their body's ability. To trust your body to do hard things and fun things. Or at the very base level, to find functional ability and independence.-To carry your children knowing you can with ease or without pain, to run after that bus and to carry that heavy load on your own. I hope this information gives you more understanding in what your body requires to do these things and to feel this level of trust. Go get 'em birds.