Ladies Who Lift
“I want to get stronger but I don't know how! I’m new to the weight room and find it intimidating.”
You want to get stronger but you find the weights area in the gym intimidating and you are nervous about injuring yourself.
You are either new to strength training or you have tried to do some in the past but you don’t feel confident enough in your technique or your knowledge to train on your own.
You want to learn good technique and know exactly what to do in the gym to get the results you want. You want to feel confident in your lifting and know what to do to keep progressing.
Olympic Lifting
“I love lifting weights but I really need help with the Olympic lifts. I haven’t had enough time and coaching to learn the technique properly.”
You want to learn or improve your olympic lifting: the snatch and the clean and jerk. You may be doing Crossfit, a sport or just interested in adding olympic lifting to your training.
You want a confidence-building experience where you learn the movements properly and at a pace that suits you.
You need dedicated time to master the technique under the eye of an experienced weightlifting coach.
Building Strength
"I want to learn how to squat, deadlift and bench press properly, but I don’t know where to start.”
You are new to lifting weights and you don’t know where to start. You’d love to learn how to squat, deadlift and bench press with correct technique.
But you find the typical weight room off-putting and you are not sure who to trust.
You want to be stronger without getting injured. You want to know that you are lifting with proper technique.
And most of all, you want to be confident you’ll actually get results!
Olympic Lifting Snatch: get the bar into the hip
A common beginner mistake in the snatch is failing to get the bar into the hip at the top of the pull, usually resulting in losing the bar forward.
What happens is that the bar gets to around mid-thigh and starts to swing away from the body. At the same time, the lifter is already jumping into the receiving position, before the pull has been properly finished. Read More
Best shoes for weight training
In our classes at Strength Ambassadors, new members often ask us which are the best shoes for weight training.
As a new lifter, it can be confusing to work out what to put on your feet to get the most out of your training. So let us take you through the important points to consider when deciding on the best shoes for weight training. Read More
Strong at any age: busting myths about strength training for older adults
Here at Strength Ambassadors, we are big advocates for the many benefits of strength training for older adults. In fact, we advocate strength training at any age.
Ken (65) learning the deadlift
We are excited that the mainstream media is starting to spread the word about how regularly training with weights can combat the loss of muscle strength, muscle mass and bone density associated with ageing.
We welcome people of all ages to our strength classes, but often hear similar concerns from older potential members.
They are attracted by reports of increased independence, reduced risk of osteoporosis, improved sleep, reduced depression and potential reduction in the signs and symptoms of many chronic illnesses. But they are understandably concerned by some widespread misconceptions.
With this in mind, we’ve put together a short list tackling the common myths you might have encountered about strength training for older adults. Read More
We built Building Strength for you!
Hey, we made something for you.
You’re a guy who’s the far side of 30, maybe with a young family, and you’re thinking more about your long term health.
Secretly, you’ve always wanted ‘superhero strength’ – chucking heavy things around, looking good, fighting evil. You want to be that Superhero Dad for your family!
You also want the satisfaction of achievement, of making progress at something. Lifting weights appeals to you because it’s measurable and you can easily see when you’re making progress.
Plus, the proven health benefits of more muscle, less fat, strong bones and joints, better ability to do the activities and sports you love, have you raising your hand and saying ‘Yes, I want in’. Read More
How to be more aggressive in your lifting
Ever seen a lifter absolutely rip into a heavy bar and think ‘I wish I could be that aggressive too’?
Here we talk about what it takes to be more aggressive in your lifting and why you should even bother. Read More
Five things you’re NOT doing to get stronger
Sometimes it seems like we are going to the gym and putting in the work, but don’t get stronger.
When I talk to people about their training, 9 times out of 10 it is something quite simple that they are not doing.
Be honest with yourself – what out of the list below are you not nailing? Read More
Training around injury
This post gives some practical tips on training around injury.
Disclaimer: I’m not a doctor or a physio, so this article is written from the point of view of an athlete and a coach of other athletes.
Many people, especially those new to training, are worried about injury.
They can overreact when they get a minor injury. People will avoid training altogether or stuff themselves with ibuprofen.
Experienced strength athletes get used to training around injury. They learn how to identify and handle different types of pain. Read More
The 5 Ages of Weight Lifting Progress
Shakespeare reckoned there were seven Ages of Man. I’ve limited my stages of progress to five.
The complete beginner (the “baby” stage)
This is an exciting time for both lifter and coach. You go from knowing absolutely nothing, to being able to lift an actual weight. You’re like a baby, developing fast; every day is a new miracle. You can get a personal best practically every session. Read More
Protect your back when deadlifting
“Put shoulder blades in back pockets” to protect your back when deadlifting
It is vital to protect your back when deadlifting, or doing any exercise in a bent-over position – such as bent-over row, clean, snatch.
You need to maintain a tight, flat back position.
However, many people struggle with this, especially if a lift starts from low down on the floor, like a deadlift or a snatch.
You may not have the mobility or strength to get into a safe position close to the floor.
If that sounds familiar, then there is a method to help you train the body to maintain position right from the floor: the pre-load method (or pre-tension method).
This will protect your back when deadlifting, or lifting any kind of heavy weights off the floor. Read More
What to do when life gets in the way of training
Staying consistent with your training is one of the toughest tasks out there – for all but the most dedicated gym rat/student/young PT who has all the time in the world to spend in the gym.
Life happens.
Shit happens.
Work gets really fucking busy!
Other responsibilities distract you, you fall out of routine and all of a sudden the spell is broken. You haven’t been to the gym in weeks, and it seems pointless to start again. Read More