Catalyst Fitness - Lakewood, Co

We don’t always showcase people’s lifting records in the gym, but Kwasi Boadi-Amponing👑 absolutely crushing this bench press record for himself! He is getting close to the gym record… keep at it Kwasi!

This is what consistently looks like with determination! The body weight is flying off, and the strength numbers are going up!

How to do a drop set at the gym:

Pick a key exercise, a big lift

1) Start heavy. Go to failure.
2) Drop the weight 20-30%. Medium weight. Go to failure again.
3) Drop the weight again 20-30%. Go to failure. All out.

This is a great way to maximize your time in the gym.

Drop sets are awesome. What’s your favorite kind of drop set?

Spotting and performing bench press 101 💪

Coaching bench press is one of my all-time favorite exercises to coach. It’s such a simple move yet. There are so many intricacies happening at the same time I changed the feeling and the output of the movement.

Having a good spotter can be an absolute game changer, especially when you’re learning, like my man Crosby is right here (one of the only younger clients we have at the gym!)

Here are 3 things to make sure you and you’re spotter always do:
1) Communicate with each other right before you start with a countdown “one, two, three, Up!” the spotter focus on the performer and get the two of you in sync.
2) Pay attention to where the bar is in space at all times. We don’t want the bar too high or too low. This is why it’s helpful to have a pause at the top so you can get back to your center of gravity.
3) Both of you should be communicating with how many reps are left in the tank. Very often, the person doing the bench press will want to rack the bar early, a good spotter will challenge this by helping them get one or two more reps than they thought they could.

Whether you are going in to High School working out for the first time, or your past 40 working out for the first time, learning to do bench press properly and safely is such a fun experience it always puts a smile on peoples face, I’ll keep your motivation high when you’re having fun and seeing progress.

Long live the bench press!

Do you remember the first time you did bench press?

THIS is how you win long term in the fitness journey:

Wins come in a wide variety of different forms, whether that be a new movement you’ve never done, a new weight on the scale, or most importantly - moving your body in a way it hasn’t been able to in years!

We are never going to stop celebrating wins with clients, big or small, no matter what they are.

Every win will compound over time, the most important thing is to keep going and celebrate along the way. Huge shout out to this rockstar today on this Sunday!

What is your win this week?

Raffle Drawing!!!

And the winner is…

Who said “Fitness isn’t fun?!”

Moving your body and feeling your best… that’s the best feeling ever! Assuming it’s done right.

Get out there and move your body, build strength, and live life!

Caught this in real time and had to share. 👀

Good spotting. Good depth. Good form. And a great celebration at the end.

The squat is one of the best exercises you can do—especially over 40. It builds leg strength, improves mobility, and keeps you moving well for life.

This is what real coaching looks like at Catalyst. Our client is in her 60s by the way. 💪

strengthtraining

Struggling to keep your motivation for the gym? 😣

You aren’t alone! This is one of the biggest factors for why people don’t achieve the long term results they want. Let’s be honest…Staying motivated in the gym IS HARD!

You might not be where you want to be today, but you know where you want to go. It is super important that you CELEBRATE YOUR WINS along the way! 🤩

No matter how big or small take the victories when you get them. The journal is not linear, there will always be ups and downs. The goal is to reduce the big swings of going from super high to super low week-to-week, month-to-month.

Consistency will always win long term in the fitness race, so keep the motivation tank high by celebrating your wins. 💪

Tell us: What is your biggest fitness win so far in 2026?

Something BIG just dropped!! Check this out!

The Catalyst Merch Store just dropped and the gear is 🔥!

But that’s not all… Do you want to win a free month of training?! 🤔😎

For every item you purchase in the next seven days you’ll be entered into a raffle drawing where the top winner gets a free month of training, and second and third place winners will also be awarded more gear or supplements.

Buy anything this week and get entered to win a FREE month of training, free supplements, and more. Three winners. Limited edition designs. Starting at $19.99.

Visit www.shopgocatalystfitness.com and let’s all get stronger together and look even better while we do it! 💁‍♂️

RepYourGym