The 20-Minute Workout
Exercise Designed to Fit You
Imagine getting all the benefits of exercising in just 20 Minutes, 1-2x per week. That’s right--feel and look amazing in 40 Minutes or less per week or less. How would it feel like to be younger, stronger, and more energized, AND free up hours of spare time each week?
The research-based methods that we use at My Strength Studio give our clients the ability to live this way. They become stronger, younger, and healthier in just minutes a week. But how?
“Train Hard, Train Brief.” The primary objective of exercise is to momentarily fatigue the musculature to stimulate a growth mechanism in minimum time. Our goal is not to make weights go up and down.
To understand the efficiency of our workout, we need to understand the inverse relationship that exists between Volume (Duration) and Intensity (degree of momentary effort applied) in exercise. As shown in the chart below, if you engage in an activity that is high in volume (i.e. a long run), it must be low intensity (You can’t sprint a marathon). On the other end of the spectrum, if you have an activity that is high intensity (i.e. a sprint), it must be low in volume (you can’t sprint for more than a minute or two).
The same relationship exists in strength training. You can either train Hard- OR- you can train Long. You cannot train Hard AND Long as it would be physically impossible to do so.
To keep your personal training session as short, effective, and safe as possible, you will engage in a high intensity, low force, full body, strength training workout. When done correctly, your 20 minute workout will be very challenging and intense. Again, when intensity goes up, volume must go down. 20 Minutes with My Strength Studio is very intense, and therefore, brief. But we do this in a very SAFE manner.
Utilizing very slow movement and meaningful resistance, the desired muscle group will encounter continuous tension and will fatigue (what we call “Inroad”) quickly and deeply. Deep Inroading of your muscles acts as information (what we call a “stimulus”) sent to your body that it must upgrade and get stronger since it was not capable to handle the demands of the workout. Sending this signal to the body IS the main focus of each workout. Our clients care about the quality of their workout; not if they made weights go up and down. The focus is building strength, not demonstrating strength. When you move slowly, your muscles can’t rely on momentum, so they are forced to work harder through the entire range of motion. Slow motion strength training also reduces the risk of injury by not allowing abrupt and unsafe movements. Remember, Force = Mass x Acceleration. If you can minimize acceleration, you can minimize force, thereby making your exercise much safer. Slow motion resistance training also makes it possible for a greater mind-body connection, mental clarity and concentration. Your muscles work harder AND SAFER as a result.
So, why only 1-2 workouts per week?
When we apply the stimulus to the body (the workout), we are telling your body it needs to upgrade and adapt. However, these changes and adaptations don’t occur overnight. Most people require at least 72 hours before their body recovers and make the necessary adaptations and improvements from the stimulus. If you perform our 20 Minute workout more frequently than 2x per week, you run into the risk of overtraining. Overtraining usually leads to a plateau, regression, or worse, an injury. Conventional wisdom would tell you to train more to get more results. We do the opposite and have you workout even less frequently. Maybe sometimes only 1 workout every 7-10 days.
Our personal trainers are educators. Our team of personal trainers will teach you everything you need to know regarding our slow motion strength training approach. After a few months with us, many of our clients are very knowledgeable about exercise. Our personal trainers ensure perfect form and an adequate level of intensity for your personal training session. Your personal trainer will be personable, professional, well coached and educated in our methods. Their job is ensure you have a productive, safe, and efficient workout that will accomplish your goals. But more importantly, our job is to make sure you feel valued, cared for and provide an excellent experience that exceeds your expectations. To read more about TEAM MSS, click here.