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How to build strength and why does it matter?

Strength

Strength is fundamental to movement. Without strength we wouldn’t be standing at all – or dancing, walking, jumping or swimming for that matter.

It’s integral for every body. As cardio vascular fitness keeps your heart healthy, so does strength ensure not only ensure good muscle tone, but also improved bone density (especially important for women who are at a higher risk of osteoporosis).

Obviously, being strong is great!

Who doesn’t want to feel like they can lift heavy things, easily carry out tasks (need some wood chopped anyone?) and basically take on the world. But there are many other benefits too…Did you know that strength training boosts your metabolism (great if you’re trying to lose weight)? It can also lessen injuries, help prevent falls and even improves your posture.

For people who spend longer periods of time in sedentary and seated poses, it is typical for the posterior chain – basically the back of the body – to be weaker. Weak upper backs mean the shoulders slump forward more and can often be connected with forward head posture too, all with the potential to lead to upper back, shoulder and neck pain. It is also common for the glutes to be underactive. This basically means they’re not firing effectively… aka lazy butt syndrome (posh name is Dormant Bottom Syndrome). Basically, getting a stronger bum and back is not only going to feel and look great, but it will help your posture and prevent injury and pain elsewhere.

In classes such as barre and Pilates there is a real focus on strengthening the smaller, stabilising muscles in a balanced way looking equally at the front and back of the body, and the deeper ‘core’ muscles as well as the balance between left and right (we’ve all got a strong side!). The more balanced your body is, the better it will work, and the better it will feel.

Strength is also key in our yoga classes. Many people think of yoga as being more focussed on flexibility but it’s equally about strength – as you develop more flexible muscles, it’s imperative to build strength and stability at the same rate to support the more mobile joints.

How do you build strength?

Weights are great! We often add weights, resistance bands and other small props (Magic circle anyone? IYKYK!) to classes but you can also work on strength just using body weight. Squats, lunges, push ups an and planks all build strength. You can start without weights and add them later, increasing the load as you progress. It’s great to vary the moves, the challenge and the resistance.

In short, adding strength is of value for everyone – for muscle strength, tank tops, cute butts but also for stronger bones, reduced chance of osteoporoses, better balance, better posture, fewer falls, improved confidence (especially in aforementioned tank top), fewer injuries, less pain and more quality of life. So what are you waiting for?

Choices for Strength

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Pilates

Pilates is largely known for strengthening the core and helping prevent backpain, however it does much more than that. Through small and controlled movements on the mat, we work the body as a whole, which can lead to better mobility, alignment, posture and strength. We work with the breath, and also with the mind - developing focus and concentration, balancing effort and ease. This combination of body and mind not only leads to feeling stronger and more mobile, but also helps you feel more clear headed and less stressed. Pilates has something to offer all bodies - no matter what stage in life. It’s great cross training for athletes and sports people, helping prevent injuries and improve your game / sport. It’s also brilliant for re-connecting with your body - whether you’ve had a break from exercise, are recovering from injury or adjusting after pregnancy. Our classes are based on the Classical Pilates system designed by Joseph Pilates, and stays true to this original teaching. We offer a variety of levels to meet your needs - using props such as weights to challenge and support. Modifications are offered throughout.
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Yoga

Yoga brings together our outer and inner worlds - combining strength, resilience and presence in both body and mind. Working with movement, breath and mindfulness we aim to find presence on and off the mat. Yoga will help you create space where there is tightness, strength where there is instability and calm where there is chaos. It will help you to move better but more than that - to move with mindful awareness and self acceptance, without judgement. We have an everchanging and varied range of yoga teachers and styles to help you find the perfect fit. Each brings something different to the table, and allows you to explore your yoga practice in your own way - whether you’re looking for a slow and chilled yin experience, a more powerful dynamic class, or anything in-between.
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Barre

Barre is a fun but challenging workout for your whole body. It combines the precision of Pilates, with the stretch of yoga, as well as plenty of fitness and strength building. We use light weights and body weight to build upper body as well as standing work at the barre to strengthen hips, legs and glutei, and a quickie mat section for your core. Barre works on the smaller stabilising muscles that often get overlooked in other strength training - which can help provide a balanced body and improve your posture. Through high reps you build endurance too. It’s low impact but it’s high in energy and you can get a real full body workout. Add in a banging playlist, a delicious stretch to finish and you’ve got a feel good full body class leaving you with shaky legs and that natural endorphin high!
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