So hopefully before reading this you have already enrolled onto the member journey with us here at Odyssey Health Club. During the first induction or recent review you may have outlined fat loss as your primary goal for the upcoming weeks. In this blog I will be outlining the importance of Strength Training and how much of an affect this can have on weight loss and longevity.

An article by Ben McMullan. Click here to read Ben’s profile!

So, you may have read in the latest issue of Women’s Health that fat loss is all about HIIT training and intervals runs on the treadmill. Yes, these methods can be effective for fat loss but have you spent the time building the foundational strength required to get the most out of these workouts? If the foundation of absolute strength has not been built before including these training methods then you will be doing yourself disservice in the weight room. A strength coach called Brett Jones said it best:

Lifting weights is the quickest way to build strength. As your strength goes up, everything else can be expanded. It’s a simple concept, so don’t miss it!

An example of what I (Brett Jones) means here is, the woman who holds herself nearly all year round at a very impressive 19% bodyfat all year round can go out on weekends and enjoy a few cocktails, never misses out on desserts and doesn’t hold back on the summer BBQ’s. But and this is a big but, she can also do 10 strict pull ups. In other words, her glass is so big that she can afford to have cheat days/meals. This still might not make sense to you so I’ll try to explain. When this woman trains, she can squat her bodyweight for reps and overhead press half of her bodyweight, her entire body has to use fuel, and then adapt and recover from the large workloads. While we have little Sandra, who leg presses 10kg and shoulder presses 2kg dumbbells that she thinks is heavy, she isn’t going to tax her body enough.
Sandra can’t enjoy cocktails, desserts and BBQ’s.
The point I’m trying to make is that:

Get Strong to Get Lean!

So, as you are contemplating your goal, remember the glass. Don’t just get strong for Strong’s sake. But you might find it valuable to ask yourself how many of your goals would be easier if you were working with a keg instead of a shot glass. And maybe those Women’s Health HIIT workouts will be burning much more calories using that 20kg kettlebell instead of the 4kg.

So how do you assess where you are?

Below is a strength standards table with expected and advanced levels of strength. If you are able to complete all five movements at an advanced level then the issue is not in the weight room and you need to sign up to the upcoming Vitto course to sort out what happens in the kitchen. So, use this table to identify gaps in strength levels and build the foundation. So just remember, Make Your Glass Bigger.

For Men:

Push
Expected = Bench press Bodyweight
Advanced = Bench Press Bodyweight x 15

Pull
Expected = Pull Ups x 5
Advanced = Pull Ups x 15

Hinge
Expected = Deadlift 125% Bodyweight
Advanced = Deadlift Double-Bodyweight

Squat
Expected = Back Squat Bodyweight x 1
Advanced = Back Squat Bodyweight x 15

Loaded Carry (Minimum 20m)
Expected = ½ Bodyweight Per Hand
Advanced = Bodyweight per hand

For Women:

Push
Expected = DB Bench Press 16kg x 5
Advanced = Bench Press Bodyweight x 1

Pull
Expected = Chin Ups x 1
Advanced = Pull Ups x 3

Hinge
Expected = Deadlift 60kg x 5
Advanced = Deadlift 125kg x 1

Squat
Expected = Back Squat 60kg x 5
Advanced = Front Squat Bodyweight x 1

Loaded Carries (Minimum 20m)
Expected = 1/3 bodyweight per hand
Advanced = 40kg per hand

For more information on personal training, tips and advice send me an email on ben.mcmullan@odysseyhealthclubs.com

For more information on personal training, tips and advice send me an email on ben.mcmullan@odysseyhealthclubs.com