Strength Training &
Power Training

The strength training & power training (SPT) component of the program focuses on increasing the amount of FORCE all of the major muscle groups can exert in a single maximal effort. In addition to improving performance in any physical task or endeavor, training to improve muscular strength and power will prevent loss of lean muscle mass and a decrease in resting metabolic rate as we age. The Cincinnati personal training pros at FORCE believe progressive overload is the key to the SPT component of the program: we will challenge our clients to lift progressively heavier weights and/or perform more repetitions with a given weight whenever possible…remember, the goal of this component is to build strength! A lack of progressive overload is the downfall of many resistance training programs.

The metabolic resistance training (MRT) component of the program focuses solely on maximizing calorie expenditure (both during the workout and after) and, in turn, body fat loss. The MRT phase differs slightly from the SPT phase in that the MRT phase calls for much lighter weights and focuses more on the volume of work being performed and on keeping the rest periods between sets and exercises to a minimum.

Multiple joint exercises-those exercises which work 2 or more muscle structures simultaneously-are emphasized in both the SPT and MRT phases of the program. Multiple joint movements enhance both strength gains and body fat loss much faster than the traditional machine-based isolation exercises performed by members at most gyms.

FORCE workouts utilize "The Killer B's": Bells (barbells, dumbbells, kettlebells), Bands (various resistance bands), Balls (medicine balls and stability balls) and Body weight exercises. You will not find the traditional exercise machines seen at most commercial gyms in our facility. This is for your benefit: we feel machine training, by and large, is inferior to the functional body weight and free weight movements performed during a FORCE workout. 

Body weight and free weight exercises train the entire body more efficiently by calling into play the tiny stabilizer and core muscles, something machine based training cannot accomplish. We feel body weight and free weight training builds more athleticism in our clients (everyone likes to feel athletic), and allows them to master their own bodies…this is much more fun and exciting than sitting in a dull exercise machine mindlessly pushing and pulling away in a fixed path.