Advantage Fitness

You can work long hours.
You can look after everyone else.
You can push through stress and deadlines…

But your body won’t change until you start showing up for yourself.

You don’t need perfection.
You just need consistency and a coach who keeps you on track.

If you want guidance that actually works for busy people, DM INFO.

Here one on my clients doing some Swissball hammy pulls, a good way to work out your hammies and core at the same time! Especially great exercises as you can do at home if you have a Swiss ball!

Give it ago it’s harden than it looks as required good core strength. If your feeling advance don’t use your hands to balence you 🙌😎💪💪.

Fasting tips

Age‑related muscle decline is real, but most of the drop-off comes from moving less, not from aging itself.

Muscle mass typically peaks in our twenties, stays fairly stable for a while, and then gradually tapers off — roughly 8% each decade. By the time someone reaches their 70s or 80s, it’s common to be sitting at only two‑thirds (or less) of the muscle they once had.

A major driver of this is something called anabolic resistance. As we get older, our muscles don’t respond as efficiently to amino acids, which are essential for triggering muscle repair and growth.

That’s why strength training becomes essential with age. Lifting weights provides the mechanical signal that tells muscle tissue to grow, and it also helps restore the muscle’s sensitivity to protein, allowing the body to use amino acids more effectively — much like it did when you were younger.

Adding a resistance band can:

Improved Lockout Strength: Traditional squats are hardest at the bottom. Adding resistance (bands or chains) at the top ensures you have to work harder at the lockout (standing up), preventing you from resting at the top and building strength in your glutes and quads.

Increased Explosive Power: By adding resistance as you rise, you are forced to accelerate through the entire range of motion, rather than slowing down. This builds speed and explosive power, which is beneficial for sports and breaking through plateaus.
Enhanced Glute and Quad Activation: As the weight becomes harder to hold at the top, the glutes and quadriceps are forced to work harder to maintain control and complete the extension.

Better Core Bracing: The added tension forces your core to work harder to stabilize your torso throughout the movement, improving overall spinal stability.

Overcoming Sticking Points: If you frequently fail at the top of the lift, this method trains you to fight through the “grind” of the final extension.

Have you tried these?