Old School Strength & Conditioning

Old School Strength & Conditioning Science based training tailored to your goal and ability level.

09/14/2026

300 x 1 for Kassandra Saunders. Awesome job!

09/13/2026

Not only is the squat the best overall exercise, it is also the best “core” exercise you can do. Not crunches, not sit-ups, not planks, and definitely not anything using a stupid bosu ball. The limiting factor for your squat will be your torso’s ability to hold the weight in the proper position without folding over into a position a dog makes when going the bathroom. Not leg strength. Put anyone on a leg press and they will be able to lift at least double whatever weight they can squat. Why? Because your torso is stabilized, and now your legs are the only muscles being stressed. If you want to strengthen your “core,” get off the bosu ball and start squatting. It will build a stronger torso than any crunch or sit-up ever could.

09/13/2026

100 lbs x 4

09/12/2026

260 x 1 for Miranda for a 7 lb personal record. Awesome job!

09/12/2026

190 x 5 for Kassandra Saunders. Awesome job!

09/11/2026

280 x 7 for Paula Smith. Awesome job!

09/10/2026

We’ve all heard the lame advice of “don’t lift heavy weights, it’s dangerous.” A well known coach in the industry recently made claims that training in the 1 to 5 rep range isn't "worth the reward" for adults because of the injury risk. He suggested that 5 to 10 reps to failure is the "safe" sweet spot. The idea that absolute weight is the primary driver of injury is a classic example of the Fragility Myth. Your body isn’t fragile. In reality, your body doesn't magically flip a "danger switch" when you move from 5 reps to 4. We see generally low rates of injury from lifting in the literature, even during maximal effort testing. One review of 446 maximal strength tests in older adults up to age 96 (a group most people assume is more vulnerable) found only one minor injury. If the most "fragile" populations can safely handle maximal loads under supervision, why are we telling healthy 40-year-olds that a set of 3 is a catastrophe waiting to happen? If the 1 to 5 rep range were uniquely dangerous, powerlifters would be injured at much higher rates than bodybuilders or the general public. They aren't. Low rep ranges aren’t inherently risky anymore than a set of 5-10 reps to failure is inherently safe. The human body isn't fragile. Stop treating it like it is. Tissues adapt to stress with appropriate progression and loading. The risk doesn't come from the weight itself, it comes from INAPPROPRIATE LOADING and an INAPPROPRIATE DOSAGE of stress that the individual isn’t adapted to handle. You aren't a car with parts that wear out. You are a biological system that adapts when appropriately stressed.

09/10/2026

Alexa Vanderberg making 155 x 5 look easy. Awesome job!

09/09/2026

185 x 5 for Kelly Bierl. Awesome job!

09/08/2026

If you don't lift weights, you will age faster.
Muscle loss occurs at about 1-2% every year after age 30. This process is called sarcopenia. This will quickly lead to a lower quality of life. But it doesn't have to be this way. Strength training and eating a high protein diet can help avoid this. Strength training is a very important part of maintaining strength, muscle mass, health, and avoiding frailty as we age. Strength training produces adaptations at any age. It is never too late to start.

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1404 35th Avenue West
Spencer, IA
51301

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Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 7pm

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