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Strength: Singling out strength
It’s considered a fundamental part of our fitness routines by medical professionals, but many exercisers, particularly women, are still put off by strength training. We asked leading suppliers what they’re doing to champion strength
Late last year, the Chief Medical Officer’s (CMO) guidelines for physical activity put strength firmly in the spotlight. The UK’s NHS now recommends all adults undertake muscle strength exercises at least twice a week.
The CMO at the time, Professor Dame Sally Davies went so far as to describe strength training as ‘fundamental to the ability to perform daily tasks’ and positioned it equally alongside aerobic activity recommendations for the first time. She asked the UK fitness industry to make a greater effort to highlight the importance of strength training.
The science is clear. Resistance training builds muscle and helps boost resting metabolism, which in turn helps with weight loss. It slashes the risk of stroke and heart attacks by around 70 per cent (according to research by Iowa State University in 2018), cuts the chances of developing metabolic syndrome, and helps to preserve muscle mass and bone density to offer protection against osteoporosis.
Despite this, a recent survey by Sure Women suggested one in four women are intimidated by strength kit and half have felt negatively judged while working out in weights areas.
Dr Luke Turnock, a researcher at the University of Winchester in the UK, interviewed female gym-goers for a study and says: “One of the primary issues identified was a feeling of intimidation when using weights. Crossing the divide into the ‘male space’ felt daunting and the majority of women, even those who were comfortable in other areas of the gym, commented on this issue. Weight plates, dumbbells, bars, benches and racks can be scary when you don’t know how to use them.”
Selectorised kit provides a good alternative, not just for women but also for beginners and the elderly. Data from the Fitness Industry Supplier Association (FISA) shows that the demand for selectorised strength remains strong and has been growing at 9 per cent year on year.
Because movement is more limited, it can help exercisers focus on their form in a safe, controlled setting, especially at a time when more and more gyms are operating on a lower staffing model.
Selectorised machines can play a role in building confidence with weight training, requiring less experience and precision than free weights in terms of technique, weight selection and injury risk. We asked operators how they’re ensuring strength training appeals to all gym-goers.
Selectorised strength is very much a part of the complete gym and facility experience. This spring, we launched the new Resolute Strength line. We’ve focused on product and motion designs that support accurate biomechanics, regardless of body type or sex. Our research into exerciser preferences shows a desire for timeless equipment that feels right and isn’t gender specific – the new line works for every body type.
We have always known that selectorised strength is a safe, effective place to both begin or continue a strength journey. Resolute strikes a balance between adjustability and usability. So for example, a patented add-on for weight works like the flip of a switch to allow exercisers to add as little as 2.6 kg (5lb) at a time. This provides an opportunity for men and women to experience incremental gains in their strength.
In research we conducted, we learned that some women are uncomfortable with strength training and can be intimidated by the machines. Since then, one of our primary areas of focus has been on approachable design for all. The frames are designed to be minimalistic so they appear less intimidating. Adjustment points are easily discoverable and easy to move. The selectorised and plate-loaded lines have picture-based instructional placards, along with a QR code that accesses an instructional video too.
In addition, we’ve partnered with Advagym by Sony. Using the Advagym app, exercisers can experience a fully connected gym experience and access how-to videos and written instruction on each selectorised or plate-loaded piece, eliminating concerns about looking silly. Advagym also allows facilities or personal trainers to push customised workouts to exercisers, boosting their motivation and inspiring them through personal feedback.
Precor with Advagym means exercisers can perform weight training without fear of injury or need for direct supervision from a professional, while offering options to challenge seasoned fitness enthusiasts to progress.
In our experience, most exercisers still use the pin-weighted resistance machines when they want to target an isolated area. The Matrix Versa Series offers light or heavy weight stacks and optional foot support kits so operators can assemble a strength collection that’s right for their member demographics.
A gas-assisted design makes seat adjustments quick and effortless so that everyone, regardless of ability, gender or age, finds the setup easy to use.
In a bid to overcome some women’s common concerns about strength training, Matrix has increased its strength range. As demand increased for glute workouts, we designed the Glute Trainer, incorporating a plate loaded weight design for tone and shape as well as a power training option with resistance. We use Ergo Form cushioning to ensure proper body alignment and support, and in the Ultra Range we have Action Specific Grips that are ergonomically designed to reduce stress on contact points, redefining feel, form and function.
The Matrix Intelligent Training Console has in-built demonstrations and pre-set workout plans. Members can also log into a personalised account where a PT can assign specific workouts.
Users can even train with a partner and take alternating turns on the strength kit, with both following the training plans they’ve been assigned.
Selectorised machines provide an exact framework and movement plane for users to work within and they’ll always have a place. Pulse’s selectorised strength range has been biomechanically designed for anyone to use, whether they’re below 5ft or 6’6” and beyond. To ensure our kit works just as effectively for both sexes it has a standard weight stack and an additional stack feature, plus an incremental 2.5kg selector pin to increase or lower the weight in more fine measures.
Pulse Fitness selectorised machines are clearly labelled with instructional decals and our premium units come complete with 10.1” touchscreen consoles. The console includes both static instructions and video content for every machine, showing how to use the equipment and exercise techniques.
We’ve deliberately created our equipment with a sleek design to soften the appearance and ensure it looks easy on the eye. Our premium upholstery also ensures the best possible comfort levels during use, to make it accessible and a pleasure to use for people of all ages and levels of fitness.
The design of Life Fitness’s selectorised equipment has evolved over the years, with the aim of making it accessible and welcoming to more users.
First and foremost, it needs to enable the user to work the muscle intended in the best and most efficient way, with ergonomic support and easy options for adjustment that ensure it fits as many users as possible.
All our equipment is designed in this way, so those who are new to strength training can exercise safe in the knowledge that by following the guidelines, the machine will deliver the workout as intended.
Every machine displays a visual representation of the exercise and what muscle groups it uses, to help exercisers understand its purpose and how to use it effectively. Weights increase in increments of 2.5kg so there’s no need for big jumps. All this makes people feel more confident as they build their understanding of strength training.
We’ve also reduced the footprint of a lot of our equipment, so it isn’t quite so daunting in appearance, and introduced tinted shrouds and set the seat height to help provide privacy during exercise, which can be especially important to new members getting used to the machines.
Life Fitness and Hammer Strength selectorised equipment travels through a scientifically-researched set pattern of movement so you have no option but to follow it, reducing the risk of getting it wrong, but also encouraging natural, comfortable movement.
Our Life Fitness Academy (LFA) trainers work with our customers to help them deliver instructions to members on how to use each piece, which is key in building confidence and competence while training. Along with guidance on our social channels, website and the Halo app, we’re also launching a campaign later this year to help women who have concerns or nerves about getting into strength training.
Selectorised kit will always have a place on gym floors as, coupled with good instruction, it offers a safe and simple introduction to resistance training.
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