This month, we’re talking about the ACSM’s recent recommendation for twice-weekly strength training. Here, we’ll discuss how strength training can support health and longevity, and why creating a routine that’s sustainable long-term means more than going all-out in the gym for a few weeks.

Walk into any gym, and you'll likely see two very different training styles. One person may be lifting heavy weights for just a few sets before calling it a day, while another spends over an hour performing multiple exercises with high repetitions. So who's training the "right" way?

The truth is that both low-volume and high-volume weight training can be effective, but they produce slightly different adaptations depending on your goals, recovery, and experience level.

For years, strength training and cardiovascular training lived in separate corners of the fitness world. One side lifted heavy weights to build muscle and strength. The other side logged miles, rode bikes, and chased endurance.

But modern exercise science — and practical gym experience — shows the line between the two is much thinner than people think.

You can absolutely improve cardiovascular fitness while lifting weights. In fact, when programmed correctly, resistance training can elevate heart rate, improve conditioning, increase calorie expenditure, and build muscular endurance at the same time.

The key is understanding how to structure your workouts.

This month, we’re reinforcing the fact that strength training is only one part of a complete wellness approach – and introducing how our personalized nutrition coaching, paired with personal training, offers clients a total wellness package. Here, we connect nutrition to key client interests including women’s health, GLP-1 medication use, and sustainable eating habits, all while moving away from restrictive diet culture.

This article explains how to train effectively while taking GLP-1 medications. It emphasizes strength training to preserve muscle and support bone health during weight loss, along with adjusting workouts to match changing energy levels. A balanced approach that prioritizes consistency and recovery helps support long term results.

Protein has become the star of modern nutrition. From shakes and bars to high-protein meal plans, it’s often framed as the key to weight loss, muscle growth, and overall health. But like anything in nutrition, more isn’t always better. So, can you actually eat too much protein?

Let’s break down what “too much” really means, how likely it is, and what happens if you consistently overdo it.

Highlighting the role strength training plays in supporting women’s health through their 30s, 40s, and 50s. This article focuses on how building and maintaining muscle can help counter age-related changes during perimenopause and menopause.

For decades, gym culture has promoted a simple rule: drink your protein shake immediately after a workout, or you’ll miss the “anabolic window.” According to this idea, there’s a short period after training when your body is primed to build muscle, and failing to eat within that window means leaving gains on the table.

But how accurate is this belief? Modern research suggests the anabolic window isn’t exactly a myth—but it’s far more flexible and misunderstood than most people think.

Let’s break down what the anabolic window actually is, the surrounding misconceptions, and how it applies in the real world.

Hormonal changes cause women's needs to shift over time. In this blog, we'll explore how training needs to change during premenopause and menopause, and share how the personal trainers at Fitness Together can help clients transition into a new chapter with strength

Reps in Reserve (RIR) refers to how many reps you could still perform before reaching failure.

• 0 RIR = failure
• 1–2 RIR = close to failure
• 3+ RIR = further from failure

Both strength and hypertrophy training use RIR, but proximity to failure and progression strategies differ.