MEDFITNESS

LOWER BODY POWER…✔️
#MEDFITNESS

Training the lower-body muscles is important for joint health, strength, and running speed. One effective way to build these muscles is through compound strength exercises, which involve movement at more than one joint. For example, the Seated Leg Press is a compound exercise because it requires both the knees and hips to extend. To get the most from the Leg Press while staying safe, start by placing your feet shoulder-width apart on the foot pedal. Adjust the seat so your upper and lower legs form roughly a right angle. Begin each repetition slowly, taking about five seconds to extend your legs. Stop with your knees slightly bent rather than locked out. At MEDFITNESS, we call this a soft knee. Keeping a soft knee in the extended position increases the training stimulus while helping reduce injury risk. Finally, keep your knees aligned above your heels throughout each repetition.

MEDFITNESS is a Strength Training studio. Schedule a Free Trial Workout at www.MEDFITNESS.co

#ResistanceTraining #StrengthTraining
#personaltraing #personaltrainer
#medfitness

5 days ago | [YT] | 3

MEDFITNESS

SAY LESS, BE STRONGER
By MEDFITNESS

For Strength Training to be productive, it needs to be intense. Intense Strength Training requires significant effort and focus. If you can talk and socialize during your workout, you're likely not working hard enough to get the benefits you deserve!

Talking also interferes with proper breathing technique and workout skills (i.e., how you perform the exercise). Next time you begin a workout, promise yourself that you won't talk! The silence you create is an opening to focus on what matters most: form, speed, effort, and breathing.

MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co

#strengthtraining #resistancetraining
#personaltraing #personaltrainer
#medfitness

1 week ago | [YT] | 1

MEDFITNESS

SMALL MUSCLES, BIG RESULTS
By Richard J. Wolff, RDN

The shin muscle, or tibialis anterior, and the calf muscles, including the gastrocnemius and soleus, are the gatekeepers of lower-leg function and health. Together, these muscles control dorsiflexion and plantar flexion, which influence running speed, stride mechanics, and ground reaction forces. You can optimize their function with two simple exercises: the heel raise and the toe raise.

To perform a heel raise, begin in a shoulder-width stance with your feet flat on the floor. If needed, support yourself by placing your hands on a wall or chair. Slowly raise your heels until you are standing on your toes, pause for 2 seconds, then lower your heels back to the floor. Repeat this movement 10 to 15 times, or until the calf muscles experience deep muscle fatigue. For extra resistance, hold a dumbbell in one hand. To make the exercise more challenging, perform the movement one leg at a time. Complete one or two sets twice per week, such as Monday and Thursday.

To perform a toe raise, begin in a seated position. Lift your toes off the ground as far as you can and hold this position for 60 to 90 seconds. To make the movement more challenging, perform it while standing. If needed, support yourself by placing your hands on a wall or chair. Complete one or two sets twice per week, such as Monday and Thursday.

MEDFITNESS is a strength training studio at www.MEDFITNESS.co

#strengthtraining #ResistanceTraining
#personaltraing #personaltrainer
#medfitness

2 weeks ago | [YT] | 1

MEDFITNESS

72% LESS LIKELY TO DIE
By Richard J. Wolff, RDN

The older we get, the more we value living life on our terms. Unfortunately, with age comes dynapenia (loss of strength). Your ability to live the way you want while avoiding life-ending events (i.e., hip fractures, strokes, heart attacks, falls, etc.) is highly related to how strong you are. A 2016 study published in Mayo Clinic Proceedings reinforces the importance of gaining strength during strength training. According to the study’s authors, completing a prescribed number of repetitions may not improve your health if you are not getting stronger.

However, training hard enough to improve strength appears to yield significant health benefits. In this study, participants who became slightly stronger (in the bottom quartile for strength) experienced no reduction in all-cause mortality. In contrast, those who became significantly stronger (the top quartile for strength) experienced a 72% reduction in all-cause mortality risk. There are both direct and indirect reasons why being stronger reduces mortality rates. Given that exercisers want results, this study reminds us there is no free lunch. When doing Strength Training, you must earn benefits by challenging yourself to work as hard as possible!

MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co

#StrengthTraining #resistancetraining
#personaltraing #personaltrainer
#medfitness

3 weeks ago | [YT] | 3

MEDFITNESS

STRONGER IS HEALTHIER
By Richard J. Wolff, RDN

According to Dr. Mark Peterson, professor of physical medicine and rehabilitation at the University of Michigan, strength loss occurs much faster than muscle loss. A study published in the American Journal of Clinical Nutrition found that adults lose strength two to five times faster than they lose muscle. Unfortunately, losing strength contributes to multiple degenerative diseases, especially if you're over fifty. Recognizing the importance of muscular strength has led to a paradigm shift in how health agencies view it. In 2018, the Second Edition of the Physical Activity Guidelines for Americans urged all Americans, including adults in their 90s, to strength train. Similarly, the UK government's latest Physical Activity Guidelines emphasize muscle strengthening over aerobic workouts. Stuart Gray, who studies metabolic disease at the University of Glasgow, says, "It's an urgent message that needs to get through."

MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co

#strengthtraining #ResistanceTraining
#personaltraing #personaltrainer
#medfitness

4 weeks ago | [YT] | 3

MEDFITNESS

HEALTHY LIFESTYLE GATEKEEPER

In a world overwhelmed by complicated fitness advice, it’s no surprise that more of us don’t embrace a healthy lifestyle. Complex diet and exercise programs can discourage the most committed individuals. Despite our ongoing efforts, the fitness industry could do more to promote healthy lifestyles. Unfortunately, some people feel that being healthy isn't worth the effort! Thankfully, nothing could be further from the truth! Improving your health does not need to be a painful, uphill battle. Living the Strength Training Lifestyle (i.e., staying strong and vibrant) can make a big difference to your health, no matter what your age!

1 month ago | [YT] | 1

MEDFITNESS

THE 50-YEAR “MUSCLE MISTAKE”
Richard J. Wolff, RDN

Until recently, medical professionals have overlooked the connection between muscle
loss and inactivity. Muscle loss weakens muscles and reduces their ability to use oxygen. In other words, the more muscle you lose, the more difficult it is to be active.

An example of this muscle-activity connection is walking speed and mortality rates. Numerous studies have shown the slower you walk, the more likely you are to die! According to Michelle Eslami, MD, a Geriatrician at UCLA Health System, “increased walking speed is associated with longevity.”

As surprising as this is, it makes perfect sense. Sarcopenia is strongly associated with inactivity and chronic disease. Unfortunately, many Americans view slowing down as a necessary part of aging. It turns out that walking speed is more related to cultural patterns (i.e., habits) than biology. Aging better requires that we shift our mindset to a stronger is better future.

MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co

#resistancetraining #strengthtraining #personaltrainer #personaltraining
#medfitness

1 month ago | [YT] | 1

MEDFITNESS

DE-EMPHASIZE YOUR CORE
By Richard J. Wolff, RDN

Your core muscles are important, but focusing on them too much can be a mistake. As we age, muscle loss tends to affect the entire body, not just one muscle group. That’s why full-body strength training should take priority over workouts that target only specific areas. An effective full-body routine can include eight to ten single and multi-joint exercises, such as the chest press, row, leg press, abdominal crunch, knee extension, and knee flexion. For your next workout, focus on quality over quantity. Train your whole body, challenge yourself appropriately, and get enough rest so your muscles can perform at their best.

MEDFITNESS is a Strength Training Studio. Schedule your Free Trial Workout at www.MEDFITNESS.co

#strengthtraining #resistancetraining
#personaltrainer #personaltraining
#medfitness

1 month ago | [YT] | 1

MEDFITNESS

INJURY-PROOF WORKOUTS
By Richard J. Wolff, RDN
👇 👇 👇

medfitnessprogram.com/blog/2026/05/13/injury-proof…

1 month ago | [YT] | 2

MEDFITNESS

LOCAL FITNESS LECTURES
By Richard J. Wolff, RDN

MEDFITNESS offers fitness lectures to local businesses and not-for-profit organizations. As a speaker, Richard J. Wolff, founder of MEDFITNESS, has a unique ability to simplify complex fitness issues. Over the past four decades, thousands have attended his lectures and keynote presentations at major corporations, fitness conferences, and universities. Book Richard as a speaker > medfitnessprogram.com/blog/2025/06/07/medfitness-l…

2 months ago | [YT] | 1