Our slow-motion high-intensity strength training method is based on the scientific work of Ken Hutchins work under the name SuperSlow™ back in the 1980s. Hutchins led a team of researchers at The University of Florida in a medical study on osteoporosis.

Although researchers hoped to prove that strength training could reverse osteoporosis in patients with severe cases, what they found was that traditional strength training with lower weights and higher repetitions was dangerous for patients with brittle bones.

Hutchin’s solution was to slow down the velocity to reduce force while increasing enough weight to stimulate the growth hormone. Not only did this reduce the risk of injury, it also significantly increased bone density.

Hutchins developed additional refinements including using meaningful resistance, proper alignment, deep diaphragmatic breathing, the use of retrofitted machines, and the presence of a personal instructor to guide the exercises. The result was complete osteoporosis reversal!

Scientific research proves resistance training stimulates the osteoblasts to deposit new bone. To continue building bone density, workouts must become increasingly more difficult to continue stimulating growth. That is why we always track your progress and continue increasing weights to your slow-motion workout.

Strength training is becoming more and more recognized for its many health-related benefits but less research has been focused on the mental health benefits of resistance training in women and men.

O’Connor, Herring, and Carvalho (2010) did complete an extensive literature review on the link between strength training and mental health. Highlights from their findings suggest that strength training is shown to:

• Improve memory
• Improve executive control
• Lessen depression
• Cause less chronic fatigue
• Improve quality of sleep
• Improve cognition
• Reduce anxiety
• Improve self-esteem

While more research is needed in this area, preliminary findings are encouraging. Strength training seems to help improve multiple areas of mental health and overall wellbeing.

Most people don’t realize strength training can improve both your flexibility and your range of motion. Keys to success are using proper technique and form. While static stretching can be harmful to your joints if overdone, properly executed strength training increases flexibility and stability of your joints as a whole.

This is because our muscles are a lot like rubber bands. If they are overly stretched and subjected to a heavy load, they’ll be less able to pull that load and far more likely to tear. Therefore, they will become more susceptible to injury.

The strongest rubber bands, however, like strong muscles, have a degree of stiffness that allows them to pull more load, thus building strength while simultaneously developing appropriate ranges of flexibility and mobility.

Several studies have addressed the relationship between body image and strength training, particularly among women. Findings reveal that women who strength train self-report feeling more positive about their bodies after completing resistance training programs compared to those women who don’t.

A 2015 Journal of Extension study of middle-aged and older women revealed that consistent strength training improves body image and perceived physical appearance – regardless of the actual aesthetic results.

Researchers determined that improvements in mental health and energy levels, and overall feelings of accomplishment are the likely catalyst in improving overall body image.

One of the ways that strength training increases your metabolism is by adding more lean muscle mass to your frame. This enables you to perform more intense workouts. The more intense your workout, the more calories you burn, even while resting. Over time this can add up significantly.

Several studies reveal resistance training can boost resting metabolism. One study included healthy but untrained adults over the age of 65 who participated in a 26-week resistance training program. Each performed a total body workout and used progressive overload to gradually increase the challenge.

When researchers compared the study participant’s post-program resting metabolic rate to their resting metabolism before the program started, they saw a significant, 7% improved difference. While 7% might not sound huge, it would be roughly equivalent to burning an extra 100 calories per day.

Another study in 2012 came to a similar conclusion. After 10-weeks of resistance training, participants showed a 7% increase in resting metabolic rate. They also enjoyed other benefits including an increase in walking speed, improved functional performance, weight loss, and enhancement in cognitive abilities.

In fact, in an additional study, resistance training was shown to be better at boosting metabolism than endurance exercises, like running, cycling, and brisk walking.