“How can someone with osteoporosis lift heavy weights without getting compression fractures?”
“Even if you’re trying to stay active, isn’t lifting weights too extreme? Especially since you’re older, shouldn’t you be doing something gentler like swimming or walking?”
In this article, we address why lifting weights, when carefully supervised, is actually ideal for treating osteoporosis.
When’s the best time of the day to train? When’s the best time to have a protein shake? Does it even matter?
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Coach Marvin was in the SEA News Today Morning Show! Check out their conversation about the benefits when older adults strength train.
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Singapore’s national newspaper, The Straits Times, interviews Patricia about osteoporosis, her training and breaking national powerlifting records.
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For the longest time, we’ve been going on about the virtues of strength training. So aiming for strength is great. It’s true that the stronger you are, the better. But is there such a thing as being too strong? Can one actually be too strong?
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You want to get jacked. What’s the difference between bodybuilding programs and strength training? And why should you choose one over the other? Bodybuilding and strength training are intertwined. Read on to find out why you must first get strong to gain muscle.
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Since you’ve started training, you’ve always used bumper plates. Maybe those were the plates you started using when you first started lifting and you’ve stuck to it out of habit. But one day, all the bumper plates in the gym were used up. No biggie – weight is weight, right? You load the bar for deadlifts with iron plates. As the weight got closer to your working weight, you noticed that it feels harder than usual. You double-check the weight to make sure it’s correctly loaded. Yup, it’s correct. Does it make a difference which plates are being used? Turns out it does and here’s why.
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Sandy was experiencing pain in her left knee due to arthritis, which greatly impacted her quality of life. She couldn’t run, climb up stairs or walk her dog. Every step she took was excruciating. Sandy decided to do something about it started training. As she got stronger, her knee pain decreased. Now, Sandy can run up and down stairs and walk her dog without experiencing knee pain.
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It’s an anabolic steroid and helps build muscles, right? So why shouldn’t everyone start taking it? What can go wrong? Learn and understand what testosterone really is and what it does. The ugly side of testosterone can be quite unpleasant – find out why from Dr Sanjay Doshi it’s important to treat low testosterone correctly.
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Do you regularly fail sets that aren’t too heavy? You’re probably not resting enough. To complete all the sets in a workout, you need to fully recover between sets. What’s the optimal amount of rest time between sets? Here’s how to find your sweet spot.
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Training logs are a must-do for tracking your workout data. If you come to us with a training problem, having a training log can be extremely helpful. Because your log records your training history, an experienced coach can have a better idea of what’s going on from your workout data to help diagnose the problem. Here’s why and how you should keep one.
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Right now, strength gyms in Singapore are being forced to close from 8th May until 13th June. No prizes for guessing why. So if you don’t lift barbells for a few weeks, what’s going to happen? Will you lose all your gains? Will you be a weak puddle of mush when you finally get back under the barbell? Here’s how to get back to strength training after a break.
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Most of us have a clear training routine. You know that you’ll walk into the gym, change into lifting clothes, put on lifting gear and head to the rack. You know that you’ll start your training with squats, and you know the exact numbers for your working weight, sets and reps.
But what about your warm-up weights? And how many sets or reps? Actually, how much warm-ups do you even need to do?
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If you’ve been lifting for a while, you know that weightlifting shoes are essential. What about weightlifting belts?
We usually hear a range of reactions from lifters, from “Nah, I’ll wait till I’m able to lift X kg before I start using a belt!” to “I see guys who wear a belt for their entire gym session, so do I need one too?”
Belts are important if you’re serious about lifting. Here’s a guide to why you might need one, and what to look out for.
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Tired of spending hours upon hours in the gym training hard? Frustrated that you can’t reward yourself with a nice meal after a gruelling training session for fear of getting fat? Here’s how you can get strong and ripped training once a week and eating (mostly) what you want.
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Happy 4th anniversary to Hygieia Strength & Conditioning!
This month marks the 4th year since Hygieia Strength and Conditioning opened its doors. Usually, we’d commemorate every anniversary with a BBQ outside the gym, to thank everyone for their support, to celebrate another year of being in business, and to look forward to the next. While COVID restrictions have prevented our traditional BBQ this year, one of our clients, Patricia, suggested having an article on the history of Hygieia mark the occasion.
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In barbell training, clothes don’t matter. But shoes do. Here’s everything you need to know about weightlifting shoes, the essential gear for barbell training. We’ll tell you why you need a pair of weightlifting shoes, what to look out for, and how to buy them.
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You’ve probably seen those viral videos: a lifter pulls a heavy deadlift and everything looks awesome. He puts the bar back down on the floor, stands back up, looks around like he’s confused, then suddenly, boom! He’s passed out flat on the floor. Why some lifters pass out after deadlifts, and how to avoid it.
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If you’ve strained or torn a muscle, most doctors will tell you to take some painkillers and rest the affected area. But extended rest and waiting for the injured muscle to heal on its own means that its recovery will be slowed down and the muscle fibres don’t heal back properly. Find out what you should do to speed up your recovery and lower the chances of injuring the muscle again.
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It seems like there’s never enough time in our busy lives. Do you rush to the gym, then rush to complete your lifts while your mind is constantly thinking about how little time you have left before you’ve got to go back to work or to pick your kids? Within the time you have, how can you be more efficient while still maximising your strength gains? Here are 3 things that you can do to speed up your workout and still continue to make gains.
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Previously, we saw that acquiring Patience, Hard Work and Practice will improve your training as well as various aspects of your life.
Now in Part 4, we get to the final lesson of Focus, which, when taken together with the other three, can transform who you are when applied.
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While barbells are the best way to get strong, the improved physical capabilities isn’t the only benefit.
In Part 1 and Part 2, we saw how Patience and Hard Work can positively influence your life, by encouraging you to forgo short term gratification for long term benefit, and training up your ability to stick with doing hard things.
Now in Part 3, we’ll look at the lesson of Practice and how it helps you get better in just about anything you want to do.
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The apparently simple process of barbell training will teach you life lessons that are useful both inside and outside the gym.
In Part 1 of this article series, we learned the lesson of Patience — how you should use it to train consistently and get strong slowly, instead of looking for unrealistic shortcuts.
Now in Part 2, we’ll look at the lesson of Hard Work, and how it helps you become a better version of yourself.
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The barbell – it’s simply a piece of machined steel, a useful tool to get you strong when used correctly. But if you immerse yourself and commit to training, you will find that it does more than just get you physically strong.
The barbell and the process of training teaches you many lessons, and develops uncommon character traits that will positively affect your life outside the gym.
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If you’ve been training at a commercial gym for a while, pause, take a look around and observe the regulars. You’ll realise that most of them are performing or look exactly the same as they did a few months (or even years) ago.
Now, take a moment and review your own training. Have you been making steady progress or have you been going around in circles?
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Exercising to lose weight? Instead, improve your strength to improve your health. Check out other great reasons for going to the gym and bigger goals to train for.
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According to the Health Promotion Board, about one-third of elderly Singaporeans aged 60 and above have fallen at least once. We’ll discuss why strength is important in maintaining balance and why “balance training” doesn’t work.
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Do you have lower back pain that’s getting in the way of you enjoying your time in the saddle?
If you’re an avid cyclist, this might sound familiar to you. You’re enjoying the ride, feeling the wind in your face and clocking in the miles. About 30 minutes in, you start to feel a little dull ache in your lower back. As you keep going, that little ache gradually gets more pronounced.
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Training isn’t meant to be comfortable – it never was, never is and never will be. If you’re serious about your training and want to make progress, you must shed the mindset of ‘working within your comfort zone’ and start getting comfortable with being uncomfortable.
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If you’re above the age of 30, it’s certain that you have experienced or are currently experiencing lower back pain.
Martin had to travel extensively as part of running a successful patent law firm and spent at least 30 hours a month on planes. Back then, he flew business class not because he wanted to but because he had to – flying economy would cause him to suffer from excruciating pain for the next few days.
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In this article, we’ll dive into the importance of gyms when it comes to training, not exercising, and how your mindset and outlook inevitably impact your view of gym culture…
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Strength is an essential component of life and a determining factor of how you spend your golden years – being physically independent and doing the things you love or bring wheelchair-bound.
This simple test that you can do at home will tell you the state of your physical strength.
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Progress stalling after your novice phase ended? Constantly getting stuck and not sure which post novice program will work for your situation? Coach Shaun talks about some strategies to move from your novice phase into intermediate.
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Get these 3 reminders checked off before you deadlift and you’ll be in the optimal pulling position on every rep.
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Who’s Stronger?
Lifter A, 50 kg bodyweight – Deadlifts 150 kg
Lifter B, 80 kg bodyweight – Deadlifts 200 kg
Patricia talks about her experience of being diagnosed with osteoporosis and beating it with barbell strength training and eventually being able to deadlift double her bodyweight.
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Just like there are questionnaires and tests to gauge if you’re on the path to be financially ready for retirement, there are a multitude of simple tests to find out if you have sufficient strength for your golden years.
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The hip bounce movement used in The Press 2.0 can be tricky for some lifters. Here’s a useful way to think about the movement.
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In the 19th century fairy tale “Goldilocks and the Three Bears”, a little girl named Goldilocks tastes three different bowls of porridge and finds that the perfect bowl…
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Remember the New Year’s resolutions you made a few months back? You had big plans to overhaul your life starting the moment the clock struck 12 on the 1st of January 2020…
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Strength is something that everyone loses as they age – this is an irrefutable fact and occurs whether you like it or not. One does not appreciate the role that strength plays in their life until they find themselves in a situation whereby they lack the strength to perform simple activities of daily living. Getting a weak older adult stronger is like handing the keys to their independence back to them. But how does an older adult with aches/pains/injuries and no training experience get stronger safely using barbell training? Here’s a brief look at it’s done.
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First of all, we at Hygieia Strength & Conditioning would like to thank you, our clients. Thank you for the opportunity to work with you, thank you for your continued…
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This new year, instead of the usual and popular New Year Resolutions of losing weight/fat or exercising more, have you considered getting stronger?
Read MoreStrength, the most important physical attribute. We talk about strength and its importance in our day to day lives.
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Do a quick search for “sports specific training” or “sports performance training” online and you’ll find a plethora of websites marketing programs that…
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According to Singapore’s Department of Statistics, 13.7% of the resident population in 2018 are aged 65 years and over (Wong, 2018, pp.14). Thanks to advancements in…
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Every once in a while, we get people walking into the gym and asking if strength training can help them if their goal is weight loss. Almost all of the time, they’re…
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You’ve finalised your flights, booked your hotel and ready to go on your well-deserved holiday. Here’s how to plan your training around your travelling schedule.
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If you’re new to lifting weights and deadlifts are part of your training (as it should be), you’ll probably notice calluses forming on your palm just below the junction…
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Over the past few years that I’ve been a strength coach, I’ve worked with with dozens of lifters and brought most of them through to the end of their Novice Linear Progression…
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Steven Miller talks about his experience starting strength training after 60.
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If you’re able to squat to proper depth (hip crease below the top of your kneecap) with a barbell on your back, this article isn’t for you. If you’re able to do a bodyweight
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An increasing number of people are realising the benefits of strength training and as a result, more people than ever are getting under barbells and squatting…
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Patricia talks about her experience training at Hygieia Strength and Conditioning after being diagnosed with osteoporosis
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