More and more research is coming to the forefront proving that regular strength training is essential for longevity. Having a regular, structured, and consistent lifting protocol can add years to your life.
A recent New York Times article highlights new research findings around resistance training, exercise, and mortality. The healthiest participants in the study engaged in strength training twice a week, in addition to three weekly, moderate-intensity cardio sessions. These participants showed a 40% reduction in all-cause mortality compared to the group who engaged in cardio only.
However, it’s not uncommon to be overwhelmed with the number of options you have for getting stronger. The combination of complex training methods and surplus tools might even make finding a strength training routine intimidating.Knowing what kind of structure your body will respond best to and what training methods will elicit change will require some experimentation.
For those on tight schedules who don’t have hours to spend on a single gym session, experimenting may not be an option. Even if you have an idea of the structure you want to follow, you may plateau in your training and need more of a stimulus. Enter Equinox Group Fitness.
Which Equinox Strength Class Is Right For You?
Equinox offers a variety of classes to help members build strength. Whether you’re training virtually or in person, each class allows you to push yourself and get stronger within your limits.
Places to Start: Whipped and Stacked!
With classes like Whipped and Stacked!, you can count on a myriad of tools being used to develop full-body strength, which adds an element of fun, says Chaz Jackson, an instructor at Equinox’s West 92nd St. location in NYC who teaches both classes.
“Whipped is consistent high-intensity, but what I love is the variety the stations provide,” says Jackson. “Each station utilizes different equipment, so to me, it feels more like playing with toys, but you still get a killer workout.”
Stacked! starts with smaller working periods and “stacks” up to as many as three straight minutes of exercise for muscular endurance. It’s a quadruple-whammy of “strength, cardio, core, and mental stamina,” adds Jackson. Using the weights in each of these classes allows you to increase your strength via progressive overload, or increasing the amount of weight and repetitions you perform over time.
Building your Strength Foundation: Stronger, Ropes and Rowers, Athletic Conditioning
If your foundation is solid and you’re looking to build upon it, look no further than some of the more advanced options like Ropes and Rowers, Athletic Conditioning, and Stronger, the newest class in Equinox’s group fitness programming.
“Ropes and Rowers is great because we showcase two of the most underutilized pieces of equipment at the club,” says Shaun Anthony, an Equinox Group Fitness coach who teaches at multiple Manhattan locations. “If you’re looking for something low impact, I’d say this is for you. When we row, we use 80% of the muscles in our body and the battle ropes are easy on the joints.”
Athletic Conditioning class incorporates strength, but with a more explosive component. “Athletic conditioning can mean several things…in general, though, this class is great for members who are looking for a mix of strength, cardio and core, and need a little surprise In their workout,” he notes.
Lifting heavy weight, however, is the first thing that comes to his mind when Anthony thinks of strength. “If you feel like throwing heavy dumbbells around, then definitely check out Stronger. In Stronger, we focus on fundamental power lifts such as the deadlift, squat and press. We spend a lot of time on these movements and really focus on form through slow, controlled reps,” Anthony adds. “I'd also argue that lifting heavy is one of the most important things you can do, especially as you age, to maintain a functional and healthy body.”
And his argument is a sound one. Strength training is essential to fortify your muscles and prevent frailty since muscle mass gains tend to taper off after the age of 35. Some studies even point to strength training as having positive effects on immune health, according to the German Cancer Research Center. T-cells, the body’s natural disease and virus fighters, can live in skeletal muscle mass and act as another line of defense against sickness, which suggests strength training can play a role in immunology. When paired with a healthy diet and intentional recovery, the right strength training brings us closer to anti-aging than anything else.
Along with the predetermined structure, all of these classes also force you to think about the weight you’re using and give you the chance to make calculated decisions about your strength goals. When participating in a class, make sure you’re selecting weight(s) that you feel comfortable with. It’s better to underestimate and decide you need to go a bit heavier than overshoot and risk injury.
Fran Kilinski is a Tier 3+ Personal Trainer at Equinox West 92nd Street. He is certified through the National Council on Strength and Fitness, and holds a Corrective Exercise Specialist Certification from the National Academy of Sports Medicine and is a Level 1 Nutrition Coach through Precision Nutrition. He also coaches basketball and track and field.