Fivex3 Training: A Strength and Conditioning Gym

“Strength training helps promote bone density by applying controlled stress to bones, which triggers the body to rebuild and strengthen them through a process called bone remodeling,” says Molly Ertel, CPT, in an article in Women’s Health magazine [9]. Indeed, in the aforementioned study, weight-bearing exercise was shown to promote bone and bone marrow production after eight weeks. Many studies show the same results; strength training is a clear pathway to better bone health.”

https://startingstrength.com/article/starting-strength-and-starting-over-women-in-perimenopause?fbclid=IwdGRleASpADFleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEeJtc_p9OvD7sLFgrqWxvQmiMl-284b7jsRWK5KQjUbTpQcBquYwvKRaeUauU_aem_MxK43Xc8P9vYKKRnWa58ng

The final amount for the Ulman Foundation.

$16,011.10. ❤️

We could not have done this without YOU. Thank you to everyone who made Fivex3’s last contest one of the best. 🙏

And I added Charlotte’s name to the wall again. ❤️

Thank you to Angela, Katie, Jules and Brock. More collaboration to come!

"Staying active isn't the same as staying strong, and the difference shows up decades later in whether you stay independent. In this short video I break down what actually happens to your strength and physical capacity as you age, and what genuinely changes the trajectory.

Most people assume that walking, gardening, or a weekly yoga class or tennis game is enough to stay strong and independent as they get older. It's a reasonable belief, but it's only part of the picture. Activity slows the decline; consistent, progressive strength training is what meaningfully bends the curve, and it's never too late to start."

Dr. Dan Chapman, a Doctor of Physical Therapy and Board-Certified Orthopedic Clinical Specialist.

This is why strength at every age matters but why it matters even MORE as we age.

Everyone here at Fivex3 Training squats, presses, benches and deadlifts. 30 year olds. 50 year old. 70 year olds. 80 year olds. It does not matter your age. What matters is your desire to age WELL and stay as independent as long as you can. Strength training is the answer.

Share this with someone you know and love. Help them understand that it is never too late to start getting stronger.

Strength, Capacity and Aging. How Strength Training Changes Everything. Staying active isn't the same as staying strong, and the difference...

Lift heavy, ladies. Put down the 2lb dumbbells and pick up actual weight.

Don’t stop Pilates. Don’t stop your spin classes. Don’t stop running. BUT…..

Do ADD strength training into your program. And not just a little weight. WEIGHT. Enough weight to actually tax your bones.

Squat. Press. Bench. Deadlift. Build strong bones, muscles, joints and tendons.

We can help. 💪

Repost

Working out should be an absolute must for women!
But so should lifting heavy 💪🏻

It comes with many benefits and it’s going to help you age with more independence.

If you don’t train at all, start.
If you have been using the same weights for months, up them.
And if you don’t like pushing yourself into discomfort, start doing that as well 😬

Your body, mind, muscle & bones will thank you.

thinks it’s important. I do too.

I can’t stop talking about this. I won’t stop talking about it until every woman is picking up heavy weight and NO ONE is ever diagnosed with osteoporosis or osteopenia again. And younger women need to start strength training TODAY while their bones are still strong. Bone health is important. You can do something about it too.

Repost

Most people think bone loss is just something that automatically happens with age.

But that’s not entirely true.

Bone is living tissue that constantly responds to the demands placed on it.

And one of the MOST powerful things you can do to help maintain bone density over time is resistance training.
✔ regular strength training
✔ progressive overload
✔ adequate protein
✔ calcium + vitamin D
✔ consistent training stimulus
all help support healthy bone tissue turnover and remodeling.

Your skeleton adapts to training just like your muscles do.

When muscles pull against bone during resistance training, the body receives a signal that those bones need to stay strong and resilient.

That means osteopenia and bone loss are NOT things you simply have to sit back and accept.

Can aging impact bone density? Absolutely.

But maintaining muscle mass, staying active, and continuing to challenge the body can dramatically slow the rate of bone loss — and in some cases help prevent it altogether.

Strength training isn’t just about building muscle.

It’s an investment in long-term health, movement, independence, and quality of life.

“Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible….”

“And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts - particularly those that include moves emphasizing power and balance - enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way: by cutting down on falls.”

A brief but serious reminder that strength training IS important to your health. And I don’t mean 2lb dumbbells. I mean squats, deadlifts, presses and bench. Share this article with someone who needs to hear this message.

Today.

Strength training builds more than muscles - Harvard Health Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong musc...

We are about two weeks away from the contest!! Fundraising campaign is moving well!

Please donate if you can!

2026 Charm City Strongwoman Charm City Strongwoman is held in memory of Charlotte Giza who died on February 11, 2015 after 3 1/2 years of living with colon cancer. This contest is for her and for ALL the strong women out there. This contest is also dedicated to our Fivex3 member, Jan Avengine, who died on February 2, 2022 f...

Julie, age 83, warms up with 85lbs under the watchful eye of our Fivex3 intern, Jake Earl. 😁

Julie broke her hip one year ago in January 2025 while traveling in Nepal. She had it fixed, flew home in March of 2025 and did our Bootcamp class the next day. 😳

She’s unstoppable.

Be like Julie. Be unstoppable. Get stronger today and gain more confidence, mobility, bone density and muscle.

We can help. 💪

Happy birthday, Malcolm. ❤️✊🏽

Unapologetic. Fearless. Visionary. Today we celebrate the birthday of the legendary Malcolm X. 👑 He spoke truth to power when the world tried to silence us, championing Black self-reliance, human rights, and global solidarity. Decades later, his blueprint for building our own institutions and defining our own liberation remains unmatched. Rest in power to an eternal icon. 🕊️ Black history isn't just the past—it’s the standard he set for our future! ✊🏾 #MalcolmX #BlackHistory #SelfDetermination #ABS