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Strength Trainers - Training

Luke Kelly – Personal Trainer

As a coach, I make training and exercise fun. I am very easy to get along with which I believe helps motivate my clients to train harder and have an enjoyable experience. Being a personal trainer allows me to personalise my exercises for every client to ensure they get the best workout session for their body needs; whether that is to lose weight, increase fitness or build muscle mass.

You need to be able to perform the basics of training and it will be up to me to get you in shape; fit and strong.

Even if you are not very motivated, I will get 100% out of you to ensure you get the best strength training performance.

A proper diet combined with rest and the right exercise will guarantee you results.

Where am I and when are we open?

I have locations in Acton, Shepherds Bush and Wimbledon. The main studio is Revival Personal Training Studio at Arch 79 Albion Mews, London W6 0JN near the Holiday Inn Express in Hammersmith. Revival Personal Training Studio is one of the best studios in the UK.

Our opening hours are Monday – Saturday from 6:00am to 8:00pm, closed on Sundays.

You can book a free consultation by filing out the form on the website but you can also call me using the link at the top of the screen or contact me via the details at the bottom of the page for more information, such as the cost of our sessions.

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What is Strength Training and what does a strength trainer do?

I have locations in Acton, Shepherds Bush and Wimbledon. The main studio is Revival Personal Training Studio at Arch 79 Albion Mews, London W6 0JN near the Holiday Inn Express in Hammersmith. Revival Personal Training Studio is one of the best studios in the UK.

Our opening hours are Monday – Saturday from 6:00am to 8:00pm, closed on Sundays.

 

You can find lots of information online about strength training but it fundamentally involves physical fitness exercises designed to maximise strength and endurance to help keep your body in great health. Some strength training requires you to deadlift weights such as bar bells or dumbbells, you can do various exercises to get a great workout and increase your fitness.

You may want to work on your arms, legs, back or chest to build strength and muscles. You may also want to lose weight and continue working on this until your goal is met. With various different exercises available, I am sure I can find the right workout for you.

Exercise also help to reduce diseases such as heart disease and diabetes amongst others; it can help insulin become more effective at lowering your blood sugar level.

Various types of strength exercise can also help with back pain, arthritis, asthma and also helps to improve your brain health with enhancing sleep, protecting and improving brain function. Regular exercise is great for all of your body health and some may say it is a legitimate wonder drug.

Stronger muscles improve posture, increased support for joints and reduce the risk of injury from your normal day-to-day activities. You're never too old to start; older people can help make themselves look younger as weight training can reduce some of the loss of muscle tissue that normally comes with age whilst also becoming stronger. Weight exercises also helps to prevent osteoporosis and improves bone strength in people who have osteoporosis. Studies have shown that the benefits of weight training for older people is amazing, even for those as old as 80 or 90. 

Though strength training can help the heart, aerobics training is a better cardiovascular workout.

Strength training can be very good for your metabolism and cardiovascular health. Studies show that resistance training may reduce metabolic disease risk. Overweight people with high strength fitness have cardiovascular risks similar to normal-weight, fit people rather than overweight, unfit people. So you can be overweight and fit at the same time.

A Strength trainer can ensure that a strength and conditioning program is created and maintained. Three major goals are the improvement of athletic performance, reduction in injuries and enforcing lifelong fitness and movement skills. 
 

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Should strength trainers run and what type of strength training should runners do?

Yes you can run if you are strength training, it can help reduce your injury risk but it is best to go running after you strength train if you do this on the same day.

 

Some exercises you can do to help your running are the following:

Press-ups - Helps build arm and core strength

Dumbbell row - Helps to strengthen back muscles

Tricep dips - Helps build your chest and back

Step-ups - Works muscles in the legs and buttocks

Squats - Builds muscle in your legs, back, buttocks and core strength

Walking lunges - Helps build leg strength

Single-leg deadlift - Builds muscle in your legs and buttocks

Superman/back extension - Strengthen lower back muscles

What are the 4 types of strength?

  • Absolute Strength.

  • Relative Strength.

  • Power or Explosive Strength.

  • Strength Endurance.

Strength training exercises and how strength training is done:

When you're weight training, lift an appropriate amount of weight. Don't over do it and don't lift too little. Start with a comfortable weight and lift 12 to 15 times. For most people, a single set of 12 to 15 reps with a weight that tires the muscles is the most efficient way to build strength.

Some popular strength training exercises facilitated by trainers are:

  • Hip-dominant strength exercises (sets of deadlifts, hinges, and swings workouts to build muscle in your hip area)

  • Knee-dominant strength exercises (sets of squats and lunges workouts)

  • Pushing movement strength exercises  (sets of pushups, dips, and presses workouts)

  • Pulling movement strength exercises (sets of rows and pull-ups workouts)

  • Gait patterns like walking and running workouts.

 

All strength exercises will help you to increase your mental health, physical fitness and build muscle. Looking for the best body possible?  For more information on this, please contact me by telephone, email or chat on the website.

Which strength training is best?

It depends on your fitness level, training you are physically capable of, what you want your body to do and what you want it to look like. Power lifting is one of the best exercises for maximum strength.

Some trainers will have a different opinion when it comes to building strength and fitness which is why I offer a free consultation in order to find out your health and fitness level, what you would like your health and fitness level to be and exercise goals.

Are strength trainers stronger than body builders?

Strength training has fewer workout days and longer rest periods but are higher in intensity. Body builders are often weaker than they look as strength does not come from how big your muscles are. Energy stored in bulkier muscles is not the same as strength. Bodybuilders effectively train to lift weight and not to develop strength. They will still build strength but this is because they are working out and not because that is their goal. Bodybuilding is about lifting heavy weights to tear your muscles which forces the body to repair those muscles and increase their storage capacity. Repairing the muscles causes them to become bulkier in size. Take Bruce Lee for example, he had amazing strength and ripped muscles but those muscles were not particularly big in size.

The goal of a strength trainer is strengthening the muscles, reinforcing your joints, hardening your bones and developing stronger connective tissue. This is done through low reps of high weight.

Unless you want to participate in competitive bodybuilding, it's always a good idea to do strength training at the gym. Bodybuilding is a good way to develop big, bulky muscles, it doesn't help you to develop the strength that makes day-to-day activities much easier. 

Why choose me over other trainers?

Some people like to shop around for information on a personal trainer that suits them so they are in a great position to reach their strength and health goals.  I come highly recommended in training from my clients, you can read their testimonials on my website to give you an idea of who I am, what I do and why I am one of the best trainers in the UK.

Services I offer are:

  • Personal Training - Whether you want to lose weight or you are a boxer who wants to get back into shape. You may also be a a full-time mother, your situation is no object and I will work with you with personalised exercises.

 

  • Small group workout personal training - Similar to personal training but these exercises are personalised for small groups.

 

  • Workout classes - This could be weight training lifts, cardio or both

 

  • Boxing coaching - Personalised strength training and resistance training exercises specific to boxing to get you back into shape for your next fight!

 

  • Kid's classes - Training exercise for kids

Exercise is good for your brain

One benefit of intense exercise is higher levels of dopamine, serotonin and norepinephrine which help to improve your mood and assist in countering feelings of depression.

Exercise is powerful at fighting depression for various reasons. Most importantly, it promotes lots of changes in the brain, including neural growth, reduced inflammation and promotes feelings of well-being and calmness. It releases endorphins which are powerful chemicals in your brain that energize you and make you feel good. Exercise can also serve as a distraction from your depression, it allows you to find some time to get out of the negative thoughts that promote depression. 
 

Research has shown that lots of the benefits of exercise are carried out by the role of skeletal muscle. Contracting muscles release multiple substances called myokines which assist in the growth of new tissue, tissue repair, and a collection of anti-inflammatory functions, which then reduce the risk of developing a number of inflammatory diseases.

 

Exercise is a natural and effective anti-anxiety treatment without the side-effects. It relieves tension and stress, promotes physical and mental energy, and increases thoughts of well-being due to the release of endorphins. Any exercise where you are moving can help.

 

Exercising regularly is easy and effective to reduce the symptoms of ADHD. It helps to improve your concentration, motivation, memory, and your mood. As mentioned, physical activity very quickly boosts the brain’s dopamine and serotonin levels which affect focus and attention. Exercise works in a similar way to ADHD medication like Ritalin and Adderall.

Diet and nutritional intake

We all know that strength training must be combined with changes in your diet to be effective. Aerobic exercise is often seen to have an effect on the intake of macronutrients, strength training does not do this so an increase in protein is widely believed to be required for building muscle.

Various studies have found that an increased intake of protein in the diet increased the size and strength of muscles during resistance exercise training. Protein that is not needed for cell growth, repair or used for energy is converted into urea and is excreted by the kidneys. It was once thought that a high-protein diet entails risk of kidney damage but studies have shown that kidney problems only appear to be in people with pre-existing kidney disease. Failure to properly hydrate your body can put more strain on the kidney's ability to work properly. A good intake of carbs is also needed for energy and for the body to regulate glycogen levels in your muscles.

A light, balanced meal about one to two hours before the workout will ensure that enough energy and amino acids are there for intense exercise. A protein shake is usually taken immediately after the workout because both the protein uptake and protein usage are higher during this time. Glucose is also usually consumed as this quickly replenishes any glycogen lost when you exercise.

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