Chandler Personal Trainer - Personal Training FAQ's

Q. I am a female in my late 20’s and have been participating in aerobic activity most of my life. I am considering lifting weights, however, I am concerned about “bulking up”. What is the best the way I can avoid this if I begin training with weights?

A. Have no fear and welcome to the wonderful benefits of resistance training at any age. Unless you possess the rare genetic potential to pack on muscle, it is very unlikely that you will “bulk up”. Both men and women have testosterone flowing through their bodies but women have significantly less of it than men. Therefore, less testosterone and the presence of estrogen in a woman’s body limit her ability to develop muscle. So, begin with a program that targets all body parts 2 – 3 times week and choose a weight that you can perform each rep smoothly but challenges your muscles. This is known as circuit training and is an excellent way to acclimate your body to weight training if you are a beginner.

Q. I have been training with weights for several months but have appeared to hit a plateau. What can I do to reach the next level?

A. Unfortunately, this is not a simple answer. For example, nutrition alone is a huge factor when trying to make gains and factors such as protein consumption, carbohydrate consumption, pre/post workout meals; etc can impact your progress. As far as training is concerned, it is important to vary your technique as often as every 4 – 6 weeks. These can include negatives, pyramids, drop sets, etc. Confused by this terminology? You need to visit a bookstore and find a weight training manual that discusses these and other techniques, tips, and advice to stimulate your muscles into growing through stress adaptation. And while you’re there, I would pick up a book or two on nutrition and weight training. Fitness magazines are also excellent resources for advancing your weight training and nutrition. And, of course, I would also recommend that you invest in a Personal Trainer that can provide you with the guidance, training, and structure to assist you in breaking through your plateau.

Q. I am 47 and want to know why weight training is important to post menopausal women?

A. Simply stated, BMD (Bone Mineral Density). Many recent studies have indicated that resistance training helps increase BMD. This essentially keeps your bones strong and prevents them from becoming brittle and slowing or stopping the threat of osteoporosis. Bones naturally become thinner as a person grows older, because old bone is broken down faster than new bone is made. It is more common in women who have gone through menopause due to hormonal changes in their estrogen levels. Weight resistance training can be utilized to increase bone strength in addition to supplementation of calcium, Vitamin D, and physician prescribed medications. Consult your physician for a plan that is right for you.

Q. Which is better to lift weights with, machines or free weights?

A. Both are generally good for a well-rounded resistance training regimen. I recommend the use of both as they have advantages and disadvantages. Machines are great for isolating muscles effectively and safely in a smooth and directed manner. However, machines tend to neglect your stabilizer muscles or the muscles that create “balance” in your body. Free weights force your body to use your stabilizer muscles with each rep to maintain proper form and balance. So why not just use free weights? Again, machines allow you isolate muscles and, if used appropriately, will also work the muscles through the entire range of motion usually with more weight than you can handle if they were free weights. Cross training with both can help you increase overall strength and balance as you blend them together to achieve your desired results.

Why is personal training so expensive? Why do other facilities have lower rates?

Very common questions. First of all, its interesting what all of us spend our money on. I invite you to take a look at your budget and I guarantee you will find something that is either frivolous or wasteful. Such being the case, why would you skimp on your own health & well-being? Doctors, Dentists, Accountants, Attorneys, Financial Advisors, etc. are all very expensive but when it makes sense to use them it saves us time, money, and we pay them for their expertise. Personal Training is exactly in the same category and without one's health you have nothing. In regards, to rates I recommend you compare the facility, trainers, location, equipment, amenities, client results, and most importantly a GUARANTEE to really understand the full value that our facility offers. Let's face it, sometimes, "You get what you pay for in this world".