Pike Fitness

How many reps should you do? 🧬 Let’s break it down by science.

Training without understanding rep ranges is like lifting without a plan; inefficient at best. Here’s what research tells us about training adaptations across the spectrum:

🏋️‍♂️ 1–5 reps = Max Strength
Activates the nervous system to improve motor unit recruitment and force output. Think CNS gains, not muscle size.

💥 6–12 reps = Hypertrophy
Ideal for mechanical tension + metabolic stress; the sweet spot for muscle growth.

⏱️ 12+ reps = Muscular Endurance
Improves fatigue resistance and local muscular efficiency. Best for work capacity and sport-specific conditioning.

💡 Progressive overload matters more than magic numbers, but rep ranges guide your intent.

👇 Which range are you focusing on right now and why?

Drop your current goal in the comments.
📌 Save this for reference before your next session.

“How many reps should you do? 🧬 Let’s break it down by science.”

Training without understanding rep ranges is like lifting without a plan; inefficient at best. Here’s what research tells us about training adaptations across the spectrum:

🏋️‍♂️ 1–5 reps = Max Strength
Activates the nervous system to improve motor unit recruitment and force output. Think CNS gains, not muscle size.

💥 6–12 reps = Hypertrophy
Ideal for mechanical tension + metabolic stress; the sweet spot for muscle growth.

⏱️ 12+ reps = Muscular Endurance
Improves fatigue resistance and local muscular efficiency. Best for work capacity and sport-specific conditioning.

💡 Progressive overload matters more than magic numbers, but rep ranges guide your intent.

👇 Which range are you focusing on right now and why?

Drop your current goal in the comments.
📌 Save this for reference before your next session.

Today we say thank you.

Thank you to the brave men and women who made the ultimate sacrifice in service to our country.
Today and every day, we honor their memory and are forever grateful for their courage and selflessness. Happy Memorial Day from the Pike Fitness Family 🇺🇸

Meet our new Director of Operations, Maddie! 🌟 Her job is to make sure everything behind the scenes at Pike Fitness runs smoothly so you can have the best possible experience! Here’s how she’s helping:

✅ Streamlining gym operations for a seamless experience
✅ Improving services to make sure you have what you need to succeed
✅ Collaborating with Destinee to help build the Pike Fitness community
✅ Keeping Pike Fitness running like a well-oiled machine for YOU!

Maddie may work mostly from home, but when you see her (and her and Jeff's adorable baby, Henry) at the gym, be sure to say hello! She’s excited to join the Pike Fitness team and can’t wait to help make your fitness experience even better!

Meet our Director of Client Success, Destinee! 💪 Her mission? To ensure YOU have the best experience at Pike Fitness, every step of the way! Whether you’re just starting out or you're already a regular, she’s here to:

✅ Help you get set up and create your account at Pike Fitness
✅ Solve any issues with gym access, scheduling, or fitness programming
✅ Keep you motivated and on track to crush your fitness goals
✅ Build a community where you feel valued and truly part of our Pike Fitness family

Your success is OUR success, and Destinee is here to help you thrive! Whether you're a long-time member, new to the gym, or just thinking about starting your fitness journey, let Destinee and the rest of the Pike family show you how we can support you!

That's a wrap! Shoutout to all the strong women at 's 6-week Strong & Sexy bootcamp! You all crushed it over these past six weeks. We're proud of your hard work and dedication. Hope to see you at the next session! Stay posted for updates on the next class.

We're thrilled to announce a game-changer at Pike Fitness Hiddenbrooke! 🏋️‍♂️🔐

We are now offering 24-HOUR ACCESS to our fitness facility! 🌙💪

No more worrying about fitting your workout into the usual hours. Once you've completed a quick and easy onboarding appointment, you get the freedom to hit the gym ANYTIME that suits your schedule. 🕒✨

🤔 Why Pike Fitness?
🔹 Intimate Setting: We may be smaller than big box gyms, but we've got all the essentials for a well-rounded training program.
🔹 No Crowds: Say goodbye to waiting in line for equipment. Our cozy space ensures a stress-free workout every time.

Ready to elevate your fitness routine without the limitations of traditional gym hours? 🚀 Call us at 707-413-7453 to schedule your onboarding appointment and unlock round-the-clock access to a healthier you! You can also sign up at pikefitness.com🗝️💙

Tag a workout buddy who needs to know about this game-changing update! 🤝💬 Let's make fitness fit YOUR lifestyle.

We're thrilled to introduce the latest addition to our Pike Fitness family – Cydney Goodin! 👋 Certified Personal Trainer, Nutrition Specialist, and Mindfulness Teacher, Cydney is here to empower and guide you on your fitness journey.

🔥 Why Choose Cydney?

Expertise in personalized fitness programs
Nutrition guidance tailored to your goals
Mindfulness techniques for a holistic approach

💪 Achieve Your Goals, Together
Whether you're aiming for a healthy lifestyle, a stunning physique, or chasing your dreams, Cydney is dedicated to helping you succeed. With 4 years of online coaching experience and a Master's in Education, Curriculum & Instruction, Cydney brings a unique blend of knowledge to Pike Fitness.

🎁 Exclusive Offer for Neighbors
As a special welcome, new clients who sign up for personal training sessions with Cydney will receive their first 3 personal training sessions for 25% off.

💬 Schedule Your Free In-Person Consultation
Curious about how Cydney can tailor a fitness plan just for you? Take the first step towards a healthier you by scheduling your free 60 minute consultation. Cydney will discuss your goals, answer your questions, and outline a personalized roadmap to success.

🗓️ Limited Slots Available! Book Your Consultation Today:

📧 Email us at: [email protected]

🌐 Or use this link to view schedule and book:

Don't miss out on this opportunity to kickstart your fitness journey with a knowledgeable and passionate trainer! Let's build a stronger, healthier community together.

See you at Pike Fitness!

Pike Fitness Team

Cydney Goodin, NASM CPT Empowering Lives Through Fitness, Nutrition, and Mindfulness! I am a firm believer that we have the agency to be whoever we want to be and weight lifting is the tool […]

Are you tired of fad diets and quick fixes that never seem to work long term? Do you want to lose weight in a safe and effective way, without resorting to supplements or surgery? If so, this seminar is for you!

In this seminar, you will discover:

👉🏼 Why fat loss is more important than weight loss
👉🏼 The basics of nutrition and metabolism
👉🏼 The role of exercise in weight loss
👉🏼 How to create a sustainable calorie deficit
👉🏼 The importance of tracking progress
👉🏼 Tips for overcoming common obstacles and setbacks

Date: Saturday March 25th
Time: 10:30am

To register: https://buff.ly/3IXvrqd

Did you know?
Choosing the wrong footwear can affect all of the joints in the body, as well as your posture.

Check out the link in our bio to read our latest blog post, in which we dive into

🦶🏼the mechanics of the foot,
🦶🏼how modern day footwear can affect our feet and bodies, and
🦶🏼how to transition into barefoot training or training with minimal footwear.

Thoughts, comments, or questions? Drop them below. 👇🏼

How are your New Year's Resolutions going?

If you haven't checked it out yet, trainer Myra Victa wrote a short blog post on hitting refresh on your New Year's Resolutions and creating lasting success through behavior change.

Have a look and let us know what you think, or help us out by commenting and sharing! 👊🏼

Your Restart on New Year’s Resolutions For many, the start of a new year feels like an opportunity to start fresh and put ourselves in alignment with our ideal version of ourselves. We make New Year’s […]