Fitness Palace

Happy athletic woman and her boyfriend exercising during sports training in a gym.

A sporty man embodies an active lifestyle and vitality while jogging on a treadmill in a contemporary health club with exercise equipment.

Low angle portrait of muscular African American man holding dumbbell enjoying weight training in gym and smiling.

Concepts healthy lifestyle and workout. Bodybuilder, Workout, Fitness, Gym. Young Asian woman sitting taking a break relaxing after exercise with a whey protein and dumbbell placed beside at gym.

Smiling muscular sportswoman doing lunges with dumbbells in hands with her coach.

Clear and well-documented systems and processes foster trust across the business, and create a cohesive, consistent experience for you, your staff, and your gym clients.

Some processes include:

Signing up new members and staff
Onboarding new gym members and staff
Scheduling classes and sessions
Taking payment.

Not only will you and your staff have handy business manuals to refer to, you can then clearly see where your gym management processes can be tweaked and streamlined, for better business outcomes.

Everything you consume should have substantial nutritional value. “You want the most nutritional bang for your buck," says Dan Trink, C.S.C.S., a strength coach and trainer. "Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.

In fact, some research has even suggested that while no difference in muscle growth is achieved at slower speeds, muscle fiber activation, overall training volume and even strength gains are all lower in people who train at a slower – rather than their natural – tempo.

You’re putting in the work—but you’re not putting the muscle on. You’ve stopped growing, and your motivation to keep showing up to the gym is shot.

Hitting the gym on the regular isn’t the only thing you need to do to make gains. That’s because muscle gain, or hypertrophy, is actually pretty complicated. And there’s no one-size-fits-all recommendation for how much you can expect to gain, either.

Everyone wants to get fit, but many of us lack the time or patience required to get results – especially if our goal is to build a more muscular physique. While there’s plenty of advice online telling people about the best ways to do this, not all of the information is trustworthy or backed by evidence. One suggestion often made by fitness enthusiasts is a training method called “time under tension”. This is the idea that slowing down the pace of your exercises – such as your squat or bicep curls – is the secret to helping you get stronger faster.

Start With Baby Steps
If you’re just starting a fitness routine or rebuilding one, take one small baby step at a time. As a certified personal trainer, I often see clients set lofty goals and try to push themselves too hard during the first week. Starting out is exciting, but it’s just the beginning. There will be time in the future for epic leg days and personal records—the beginning is all about setting a foundation.

Increase Weight Gradually: Challenge yourself by adding weight as you build strength, but don’t rush it.