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 week 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 week ago | [YT] | 1

MEDFITNESS

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

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

1 week 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…

3 weeks ago | [YT] | 1

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…

3 weeks ago | [YT] | 1

MEDFITNESS

AT 71, MY DAUGHTERS BOUGHT ME A MEDFITNESS GIFT CERTIFICATE www.medfitness.co

3 weeks ago | [YT] | 1

MEDFITNESS

SORE MUSCLE MYTHOLOGY
By Richard J. Wolff, RDN

Contrary to popular opinion, experiencing delayed-onset muscle soreness (DOMS) does not mean your workout was productive! When you change your workout or do something different, you will likely experience some degree of DOMS. At the same time, a lack of muscle soreness also doesn’t mean your workout isn’t working. Changing your workout frequently to experience muscle soreness is also unnecessary. The fundamentals of productive Strength Training are well known. They include training your entire body (the major muscle groups), working hard, and staying consistent. Thankfully, building a stronger, more physically fit, healthy body is not complicated – it just takes commitment and consistency.

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

#strengthtraining #resistancetraining
#personaltrainer #personaltraining
#medfitness

3 weeks ago | [YT] | 1

MEDFITNESS

DO LESS, GET MORE
By Richard J. Wolff, RDN

You cannot expect your strength workout to be effective if you do not know your objective! Contrary to popular opinion, your objective is not to complete a predetermined number of repetitions and then discontinue the exercise (i.e., get twelve reps and stop). Instead, your objective is to safely fatigue the target muscle by reaching volitional fatigue – the point where you are unable to perform another proper repetition. Recognizing that your objective is to fatigue the target muscle will help you maintain your form and speed as the exercise becomes difficult.

In other words, do not speed up to squeeze out sloppy repetitions. The quality of your repetitions matters much more than the volume. Prioritizing high-quality repetitions also helps you avoid collateral damage (e.g., injuries related to poor form). When adequately stimulated, your muscular system generates a training response (e.g., improvements in muscular strength and endurance). Stronger, healthier muscles not only improve physical performance but are also linked to numerous health benefits (e.g., reduced risk of heart disease, dementia, diabetes, and high blood pressure).

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

TRAIN LESS & GET MORE
By Richard J. Wolff, RDN

Most adults begin their strength training with a more is better mindset. This is a flawed belief. When it comes to Strength Training it’s all about quality. You can easily add hours to your training schedule with little to show for it!

At MEDFITNESS we prioritize quality by focusing on workout skills and effort. Only by training effectively and intensely can you expect to get the most out of your training time!

MEDFITNESS is a Strength Training Studio. Schedule your Free Trial Workout at (630) 762-1784 or www.MEDFITNESS.co.

#ResistanceTraining #strengthtraining
#personaltrainer #personaltraining
#medfitness

1 month ago | [YT] | 2

MEDFITNESS

THE MODERN “SUGAR BUSTER”
By Richard J. Wolff, RDN

Thirty years ago, Time magazine published a cover story chronicling the victories of modern life. Better automobiles, bigger homes, and faster computers made the list! Despite these advances, life is not getting better for everyone! For more than three decades, type 2 diabetes (i.e., insulin resistance) has been increasing across all age groups. It's called the "Black Death of the Twenty-First Century" due to its devastating health impacts.[1] This disease increases your risk for a fatal heart attack, stroke, dementia, blindness, kidney failure, and loss of limbs (toes, feet, or legs). As striking as these truths are, they're exponentially worse when applied to young adults! According to the Centers for Disease Control and Prevention, more teenagers and young adults are developing type 2 diabetes.[2] Imagine turning thirteen, only to discover you have type 2 diabetes as you learn about the drugs you'll take for the rest of your life. And yes, these miracle drugs can lead to collateral damage (i.e., undesirable side effects). The growing prevalence of diabetes is nothing less than a public health train wreck! It increases the cost of medicine while decreasing healthspan (the number of quality years you live).

Read more here > medfitnessprogram.com/blog/2026/04/09/modern-sugar…

1 month ago (edited) | [YT] | 1