Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health

Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health

 

When most people think of lifting weights, they picture toned arms, defined abs, and lean legs. While these aesthetic results are often celebrated on social media, the real power of strength training goes far deeper.

 

If you’re in your 30s, 40s or 50s and wondering how to protect your health into the decades ahead, there is arguably no better investment than building muscle and strength. It’s not just about looking good - it’s about living well.

 

At CGPT in Hawthorn, we’ve seen firsthand how prioritising strength training can change lives by improving energy, resilience, mental clarity and even protecting against chronic disease. Let’s explore why hitting the gym for your health - not just weight loss - is one of the smartest decisions you can make.

 

The Underestimated Power of Muscle

 

Muscle: Your Metabolic Powerhouse

 

Muscle is one of the most metabolically active tissues in the body. Unlike fat, muscle burns energy even at rest. According to a review published in Frontiers in Physiology, maintaining or increasing muscle mass helps regulate glucose levels, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes - critical concerns for adults over 301.

 

Strength training also plays a key role in managing body composition long term. As we age, we naturally lose muscle mass (a process called sarcopenia) starting as early as our 30s. Research in the Journal of Cachexia, Sarcopenia and Muscle estimates adults lose 3-8% of muscle mass per decade after age 30, accelerating after 602. Without proactive strength training, this loss means less mobility, slower metabolism, and higher fat accumulation.

 

Strong Muscles, Strong Bones

 

Many people think of osteoporosis as an inevitable part of ageing, but lifting weights can dramatically reduce that risk. A landmark meta-analysis published in Osteoporosis International found that resistance training significantly increases bone mineral density, particularly in the spine and hips - the most common sites for fractures in later life3.

 

This matters enormously for long-term independence. Falls remain one of the leading causes of hospitalisation in older adults. Keeping bones dense and muscles strong is one of the most effective ways to stay mobile and reduce fracture risk.

 

Longevity and Protection Against Chronic Disease

 

Cardiovascular Benefits You Might Not Expect

 

While cardio has long been the poster child for heart health, strength training is equally crucial. A large cohort study in the Medicine & Science in Sports & Exercise Journal found that adults who performed regular resistance training had a 40-70% lower risk of cardiovascular disease events compared to those who did none, even after adjusting for aerobic activity4.

 

This is because lifting weights improves blood pressure, enhances vascular function and lowers inflammatory markers - key drivers of heart attacks and strokes.

 

Lower Cancer Risk and Better Outcomes

 

Muscle mass has even been linked to cancer survival. A systematic review in the Journal of Clinical Oncology reported that cancer patients with higher levels of muscle mass lived longer and experienced fewer treatment complications than those with low muscle mass5. Maintaining strength isn’t just cosmetic - it can be life-saving.

 

Mobility, Balance and Injury Prevention

 

Moving Well Now and Later

 

Most people only start worrying about falls and frailty in their 70s. The truth? The groundwork for injury resilience needs to be laid decades earlier. Strength training enhances neuromuscular coordination, joint stability, and balance - all critical for preventing injuries in everyday life.

 

In fact, a study published in Sports Medicine concluded that resistance exercise substantially reduces the risk of musculoskeletal injuries by improving proprioception and movement patterns6.

 

At CGPT, our trainers - from Laurence’s technical expertise in movement patterns to Adam’s focus on foundational lifting - integrate these principles into every session. It’s not about lifting the heaviest weights; it’s about moving with quality and building a resilient body that performs inside and outside the gym.

 

Your Brain on Strength Training

 

Cognitive Clarity and Mental Health

 

Emerging research suggests strength training might be as essential for your mind as it is for your muscles. A 2020 review in Psychiatry Research found that resistance training significantly reduces symptoms of depression and anxiety, likely due to neurochemical changes such as increased endorphin release and improved brain-derived neurotrophic factor (BDNF) levels, which support brain plasticity7.

 

For clients managing demanding careers, families or chronic stress, lifting weights isn’t just stress relief - it’s neurological support. Better mental health means sharper focus at work, more patience at home, and a greater buffer against life’s inevitable challenges.

 

Protecting the Ageing Brain

 

Strength training may even help stave off cognitive decline. An Australian study published in NeuroImage: Clinical tracked older adults who engaged in progressive resistance training for 18 months. The participants showed reduced shrinkage in brain areas related to memory and executive function compared to controls, suggesting lifting weights could delay the onset of dementia8.

 

Why CGPT Does It Differently

 

More Than Just a Gym Session

 

At CGPT, we take these science-backed benefits seriously. Our personal trainers design programs that are far more than “just workouts.” From Andrea’s balanced, holistic style, to James’ approachable programming and Mia’s hybrid strength and athletic sessions, every plan is built to:

 

·       Prioritise safe, progressive overload (to stimulate muscle and bone adaptation)

·       Incorporate functional movements that transfer to daily life

·       Adapt to your unique health history, goals and constraints

·       Keep training enjoyable and sustainable so you can stick with it for years, not weeks

 

Whether you’re managing back pain, want to future-proof your body, or simply feel overwhelmed by what “getting fit” is supposed to look like, our team will guide you with expertise and empathy.

 

A Place for Health, Not Just Aesthetics

 

We’re not interested in quick fixes, punishing diets or short-term challenges. The reality is, long-term health requires consistent, well-structured strength work - not chasing six-packs in eight weeks.

 

And while many gyms focus on transformations you can post online, we’re more concerned with the milestones you feel: sleeping better, lifting your kids without pain, running up stairs without getting winded, and knowing your body is strong enough to handle whatever comes next.

 

Start Building Your Healthiest Future Today

 

It’s easy to postpone training until a doctor insists on it, or until a scare - like a minor injury or troubling blood test - jolts you into action. But the best time to start protecting your future is now.

 

Even two or three carefully programmed sessions a week can radically change your trajectory. As a comprehensive review in The American Journal of Medicine put it: “Muscle mass should be regarded as a vital sign of health”9.

 

At CGPT, we’re here to help you make strength training a cornerstone of your health, with none of the intimidation and all of the personalisation.

 

Ready to Invest in Your Long-Term Health?

 

If you want more than aesthetic results - if you want a body that will carry you powerfully through the next decades of your life - strength training is your foundation. And there’s no better place to build it than with the expert team at CGPT.

 

Start today with a supportive, tailored program in a private gym environment that prioritises your health first.


Email Andrea at andrea@chrisgympt.com to learn how we can help you move, live and feel your best.

 

References

 

1.     Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006;84(3):475-482.

2.     Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31.

3.     Zhao R, et al. The effects of resistance exercise on bone mineral density in older adults: a meta-analysis. Osteoporosis International. 2015;26(5):1605-1618.

4.     Lee DC, et al. Resistance exercise and cardiovascular disease. Medicine & Science in Sports & Exercise. 2012;44(4):397-403.

5.     Caan BJ, et al. Association of muscle mass with overall survival among patients with nonmetastatic colorectal cancer. Journal of Clinical Oncology. 2017;35(14):1630-1637.

6.     Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries. Sports Medicine. 2014;44(4):473-486.

7.     Gordon BR, et al. Resistance exercise training for anxiety and depression. Psychiatry Research. 2020;291:113240.

8.     Suo C, et al. Supervised resistance training delays brain atrophy in mild cognitive impairment. NeuroImage: Clinical. 2016;12:478-484.

9.     Wolfe RR. Muscle mass as a vital sign in health and disease. The American Journal of Medicine. 2014;127(9):825-826.

 

What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym)

March 21, 2025
What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym) Searching for personal training in Melbourne but feeling nervous about taking that first step? You’re not alone. For many people, booking that first session is the hardest part. Maybe you’re worried about being judged, pushed too hard, or simply stepping into an environment that feels intimidating. At CGPT in Hawthorn, we specialise in helping everyday people - from complete beginners to busy professionals and parents - feel at ease from the moment they walk through our doors. Our private, personalised approach means your very first session will look (and feel) completely different to what you might expect at a typical big-box gym. Let’s break down exactly what happens at your first session with us, so you can start feeling excited (not anxious) about getting started. It Starts With a Warm Welcome - Not a Weigh-In At CGPT, we believe building trust comes before building muscle. That’s why your first session isn’t about jumping straight onto scales or measuring your body fat. It’s about getting to know you. You’ll meet one of our expert trainers - like Andrea, Tim, Laurence, James, Sophie, Jon, Mia or Adam - who will sit down with you for a relaxed chat. This is where we’ll learn about: · Your lifestyle and daily routine · Any previous injuries or health concerns · Your experience with exercise (or lack of - no judgment here!) · Your goals, big or small - from fitting into your favourite jeans to easing back pain or getting stronger for your kids. This conversation helps us tailor everything that follows, so you’re never thrown into a generic program that doesn’t fit your body or your life. A Movement Screen Designed for You Next, your trainer will guide you through a simple, science-backed movement assessment. This isn’t a pass or fail test. It’s a chance to see how your body moves, spot any imbalances or weaknesses, and ensure we create a program that’s safe and effective for you. You might do a few basic squats, lunges or reach movements - all carefully chosen to match your current ability. Many people find this eye-opening, as they start to understand how their body actually works (and what might be holding them back). A study published in the Journal of Strength and Conditioning Research highlights that functional movement screening helps reduce the risk of injury and improve long-term training outcomes by identifying compensations and mobility restrictions early on 1 . Your First Taste of Training - Calm, Controlled and Tailored Once we’ve gathered enough insight, we’ll ease you into your very first workout. Expect gentle, hands-on coaching that’s 100% personalised. Depending on your goals and current fitness level, we might focus on: · Basic strength moves with bodyweight or light resistance · Some core activation and balance work · Simple mobility drills to loosen tight areas You’ll also learn about correct technique - because moving well always comes before moving heavy. This is where our trainers truly shine. From Andrea’s balanced, intuitive style, to Laurence’s technical expertise and James’ ability to make training genuinely fun, you’ll be guided by professionals who care more about how you feel than how much weight you lift. No Crowds, No Ego - Just Your Journey One of the biggest reasons people choose CGPT over other gyms is our atmosphere. As a private personal training facility, there’s no sea of mirrors, intimidating machines or strangers watching. It’s just you, your trainer, and a space set up for focused, effective training. This helps you concentrate on your own progress - not on what everyone else is doing. It’s also why many of our clients say they finally felt comfortable starting their fitness journey here, after years of avoiding typical gym environments. What Happens After Your First Session? By the end of your first session, you’ll walk out with: 1. A clearer understanding of how your body moves 2. A realistic plan for your goals 3. A growing sense of confidence - because you’ll have already done your first tailored workout From there, your trainer will map out a personalised program, designed around your body, schedule and goals. You’ll know exactly what to expect at your next session, and have an expert in your corner every step of the way. Why CGPT is Different So why does this all matter? Because your first session is about more than just sweating - it’s about building a foundation you can sustain. At big gyms, you’re often thrown into classes or programs that have little to do with your actual needs. You might be left trying to mimic movements with no real coaching, or pushed into routines that don’t account for your mobility or injury history. The result? Frustration, poor technique and even higher injury risk. Research published in the British Journal of Sports Medicine underscores that properly supervised strength training significantly lowers injury rates and improves adherence, especially in beginners 2 . At CGPT, your personal trainer keeps you accountable, helps you progress safely, and ensures your plan evolves with you. It’s why our clients - from busy professionals to parents juggling it all - see such lasting results. Thinking About Booking? Here’s Your Gentle Nudge If you’ve ever thought, “I’m not a gym person,” or worried you’d be judged, pushed too hard, or made to feel out of place - we’re here to show you it doesn’t have to be that way. Come in for an initial consultation and movement screen, and see firsthand why so many people in Melbourne have discovered a new relationship with fitness at CGPT. You’ll never be just a number - you’ll be coached, encouraged and supported every step of the way. Ready to Get Started? Whether you’re completely new to strength training or simply want a smarter, more personalised approach, your first session at CGPT will set you up for long-term success. Want to learn more or book your initial consult? Email Andrea directly at andrea@chrisgympt.com - she’d love to help. References 1. Kiesel K, Plisky PJ, Voight ML. (2007). Can serious injury in professional football be predicted by a preseason functional movement screen? North American Journal of Sports Physical Therapy. 2(3):147-58. 2. Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 48(11):871-7.

Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs

March 14, 2025
Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs At Chris’ Gym in Hawthorn, we often hear questions like: “Isn’t that style of training only for elite athletes?” You don’t have to be chasing premierships, podium finishes or even weekend comps to train like an athlete. In fact, some of the biggest benefits of performance-based strength programs come when everyday people - busy professionals, parents, ex-athletes or casual gym-goers – start applying the same principles that elite athletes rely on. From sharper movement to better injury resilience and serious confidence boosts, let’s explore why training like an athlete might be exactly what your body (and mind) needs right now. What Does It Mean to Train Like an Athlete? Performance-based training goes beyond simple weight loss or basic gym machine circuits. It focuses on building a body that performs well in all situations, using methods traditionally reserved for competitive athletes. At CGPT, this means your program will likely incorporate: Big foundational lifts: Squats, deadlifts, bench presses and rows build total-body strength, support joint health, and improve coordination. Explosive power work: Movements like medicine ball throws, sled pushes, kettlebell swings or jump variations enhance your ability to generate force quickly, which is essential for real-life tasks and sport. Unilateral and balance-focused exercises: Single-leg or single-arm variations correct asymmetries, improve balance, and build stabilising muscles to protect joints. Mobility, activation, and structural work: Carefully selected warm-ups, corrective drills and stretching maintain optimal joint mechanics, reducing the chance of injury. Conditioning that means something: Rather than endless treadmill sessions, you might push a sled, use loaded carries, or do rowing intervals that build stamina in a functional way. Adam Flint, one of our trainers at CGPT, often explains it like this: “Athletes train to move well under all sorts of loads, angles and speeds. That’s exactly what life demands too — whether it’s running for a tram, carrying bags of mulch for the garden, or keeping up with your kids.” The Scientific Proof: Why Athletic Training Delivers Superior Results This isn’t just philosophy - the evidence is compelling. Functional strength drastically lowers injury risk A landmark systematic review in the British Journal of Sports Medicine (Lauersen et al., 2014) found that strength training cuts sports injuries by an average of 66 percent. While that statistic comes from athletic cohorts, the same mechanics protect everyday people from strains, falls and overuse injuries. By strengthening connective tissues and improving muscle recruitment patterns, your body becomes more robust under any load. Power and plyometric training benefit muscles and tendons Research in the Journal of Strength & Conditioning Research (Waugh et al., 2013) highlights that explosive exercises build tendon stiffness and muscular power more effectively than slow resistance work alone. This “spring-like” quality is crucial not just for athletes, but for anyone who wants to stay quick on their feet and injury-resistant. Balance and single-limb work improves coordination and reduces falls Studies published in Physical Therapy in Sport (Bishop et al., 2021) confirm that unilateral training enhances proprioception and corrects muscle imbalances. For the average person, that means fewer rolled ankles, fewer awkward back tweaks, and more confidence in daily movement. Resistance training significantly improves mental health A comprehensive review in Sports Medicine (Gordon et al., 2017) found that structured resistance training meaningfully lowers rates of anxiety, depression and perceived stress. The psychological boost from feeling strong and capable is one of the most underrated aspects of athletic training. What Makes CGPT Different At CGPT, you won’t find rows of crowded treadmills or be left to figure out complex lifts on your own. Our small, private setting means every client receives: Personalised programming: Your workouts are built around your goals, current fitness level, and any past injuries. If you’re an ex-basketballer with an old knee issue, your program might emphasise lateral stability and careful knee tracking. If you’re a busy executive with tight hips from long hours at a desk, your block might prioritise mobility and glute engagement. Expert movement coaching: Our trainers like Laurence LaRosa, Tim Walker and Adam Flint spend years studying biomechanics and coaching cues. They’re not just watching your rep count - they’re refining your technique in real-time to ensure every lift builds you up, rather than breaking you down. Evidence-backed progression: From fractional plates that allow precise incremental increases to lifting wedges that optimise joint angles, we use pro-level tools to drive consistent progress without overloading your body. A supportive, non-intimidating environment: Many of our clients started by saying they were “not gym people.” What they discover is a community that celebrates capability, strength and resilience – not just aesthetics. Specific Tools and Methods You’ll See at CGPT We pride ourselves on bringing advanced strength techniques and tools to everyday clients. A few examples: Sled pushes and pulls: Unlike high-impact plyometrics, sleds allow you to develop explosive power and conditioning with virtually no joint stress. They’re incredible for building force through the hips, knees and ankles - vital for sports and daily life. Wrist wraps and lifting straps: These are often misunderstood as just for powerlifters. In reality, wrist wraps stabilise your joints under pressing loads, reducing strain on tendons. Straps help secure grip on heavy pulls, so your back and legs aren’t limited by smaller forearm muscles. Resistance bands and chains: Adding bands or chains to lifts changes the resistance curve - making the lift harder where you’re strongest. This builds top-end force production and keeps muscles under tension through the full range. Fractional plates: Adding as little as 0.5 kg lets us make micro-progress that protects joints and confidence, avoiding the “all or nothing” jumps you see in most commercial gyms. How This Approach Helps Everyday Clients Training like an athlete is about building a body that performs under any circumstances. It’s particularly effective for: Ex-athletes: Many of our clients used to compete in sports. They love reconnecting with structured, performance-focused training that challenges them beyond basic fitness. Busy professionals: When you only have three sessions a week, you need every minute to count. We build comprehensive sessions that improve strength, power, mobility and conditioning all at once. Older adults wanting longevity: Power declines nearly twice as fast as raw strength as we age. By training explosively - safely, under expert supervision – we maintain fast-twitch muscle function critical for balance and falls prevention. Anyone bored with typical gym programs : If counting calories on cardio machines doesn’t motivate you, learning to deadlift, sled push or jump onto boxes under careful guidance might reignite your love for movement. Why These Tools Have Become Core at CGPT We’ve built our gym to give clients an edge that goes far beyond general fitness. Using these principles and tools: 1. We can help prevent injuries before they occur, not just rehab them after the fact. 2. We develop power that translates into quicker reactions and more confidence on the tennis court, golf course or even climbing stairs. 3. We support mental health and stress resilience through training styles shown to significantly lower cortisol and improve overall mood. Laurence often says: “It’s not about how much you can lift on day one - it’s about how well you can move, and how strong and balanced we can make you over the long term.” The Bottom Line: You Don’t Need to Be an Athlete to Train Like One Performance-based strength training isn’t reserved for pros. It’s how you build a body that not only looks fit, but moves powerfully, stays pain-free, and keeps you active for decades. If you’re tired of chasing the same goals with lacklustre results, or want to explore what your body is truly capable of under expert guidance, CGPT is ready to help. Get in touch with us today to book your initial consultation and movement screen. It’s the first step to discovering a smarter, more purposeful way to train and experiencing what it’s like to finally feel and perform like an athlete, whatever your life stage. References Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. Waugh, C. M., et al. (2013). Effects of explosive vs. slow resistance training on muscle-tendon complex function. Journal of Strength & Conditioning Research, 27(10), 2949–2958. Bishop, C., et al. (2021). Unilateral vs. bilateral training for improving strength and power. Physical Therapy in Sport, 50, 25-32. Gordon, B. R., et al. (2017). Association of resistance exercise with the incidence of depression and anxiety. Sports Medicine, 47(12), 2387–2398.

Strength Training for Runners: Build Power, Prevent Injury and Run Further

March 7, 2025
Strength Training for Runners: Build Power, Prevent Injury and Run Further If you’re a runner - whether you’re chasing your next 5k PB, ticking off your first half marathon, or simply enjoying weekend loops around the Yarra - chances are you think more about kilometres and pace than you do about barbells and dumbbells. But here’s the truth: the right kind of strength training is a game-changer for runners of all levels. At CGPT in Hawthorn, we work with many runners who first came to us for injury rehab or performance plateaus. What they all discovered? A targeted strength program didn’t just get them back on track - it helped them become stronger, more resilient, and faster than ever. Here’s why it matters, how it works, and how our expert team at CGPT can build a plan that fits your running goals. Why runners can’t afford to skip strength training 1. Strength training improves running economy and endurance Running economy refers to how efficiently your body uses oxygen at a given pace. The better your running economy, the less effort you need to maintain speed - leaving more in the tank for that final kick. A 2017 meta-analysis published in Sports Medicine found that strength training significantly improves running economy in both recreational and elite runners, without adding unwanted mass (Balsalobre-Fernández et al., 2016). Heavy resistance work enhances neuromuscular coordination and power, meaning every stride becomes more efficient. 2. It helps prevent the most common running injuries Most running injuries - like shin splints, runner’s knee, plantar fasciitis, or ITB syndrome - stem from muscular imbalances, weaknesses, or poor movement mechanics. Research published in the British Journal of Sports Medicine shows that runners who incorporate resistance training reduce overuse injury rates by up to 50% (Lauersen et al., 2014). By building stronger hips, glutes, hamstrings, calves and core, you’re protecting your joints and soft tissues from the repetitive impact of running. 3. It makes you faster and more powerful Want to sprint up Anderson Street hill without burning out? That’s where strength work shines. A study in the Journal of Strength and Conditioning Research showed that runners who added plyometrics and explosive lifts to their routine improved their time trial performance by enhancing stride length and ground contact force (Paavolainen et al., 1999). Stronger legs mean more force into the ground which translates directly to better speed. How strength training looks at CGPT for runners At CGPT, we tailor every strength program to your needs. That means assessing your running volume, gait patterns, any current or previous injuries, and your specific goals (like running a faster 10k vs simply enjoying injury-free Sunday long runs). Here’s how we might break down a typical block for a runner: · Lower body compound lifts Think deadlifts, squats, lunges and Romanian deadlifts - all carefully progressed to build power through your posterior chain, stabilise your knees, and bulletproof your hamstrings. · Single-leg stability work Runners spend most of their time on one leg. Exercises like Bulgarian split squats, single-leg RDLs and step-ups improve balance, proprioception and correct asymmetries. · Hip and glute strength Weak hips are a huge contributor to ITB and knee issues. We load up hip thrusts, banded walks, and cable abductions to keep you aligned and strong. · Core and rotational control A strong core means less energy leakage with each stride. Planks, Pallof presses and anti-rotation drills help maintain posture and efficiency. · Low-impact plyometrics If appropriate, we introduce hops, bounds, and med ball throws to build power and prep your tissues for running’s repetitive impact. “I came for my knee - I stayed for the PBs.” One of our clients, Sarah, originally signed up at CGPT after battling recurrent knee pain during half marathon training. Her program combined hip and quad strengthening with single-leg control drills. Within weeks her pain reduced, and by the end of her training block she smashed her previous race time by over 5 minutes. It’s stories like this that show strength work isn’t just a rehab tool - it’s a performance multiplier. How Strength Training Supports Run Clubs and Group Running If you’re already part of a run club in Melbourne - maybe a local Hawthorn group that meets on Riversdale Road, does laps around Fritsch Holzer Park, or finishes up with coffee on Auburn Road - you probably know how motivating and social running can be. But what many run club regulars overlook is how a targeted strength program can make these group runs even more enjoyable, safer, and more effective. Why runners in run clubs need strength work too Joining a run club in Hawthorn (or anywhere in Melbourne) is fantastic for accountability and camaraderie. But most run clubs focus purely on running volume and pace. They typically don’t include resistance training, mobility drills, or targeted injury prevention - which means small weaknesses can build up over time. That’s where CGPT comes in. Our programs are designed to complement your run club schedule, whether you’re doing tempo runs with Richmond Run Club, Saturday long runs with the Nike Run Club Melbourne crew, or casual midweek sessions with mates along the Yarra Trail. Strength work keeps you on the road - and off the physio table According to a review in the Journal of Orthopaedic & Sports Physical Therapy, over 50% of recreational runners will experience an injury each year, often due to muscle imbalances and repetitive strain (van Gent et al., 2007). By strengthening your hips, core and lower legs with a structured plan, you dramatically cut your risk — so you don’t have to take forced breaks from your favourite run group. How we tailor programs for run club members At CGPT, we build your program around your run club commitments. That might mean: · Focusing on full-body stability the day before your long run, so your legs stay fresh · Doing light strength and mobility work on tempo days to keep you moving well · Using resistance bands, hip work and core drills that support stride integrity without fatiguing you for your group sessions Our clients find that with just 1–2 targeted strength sessions a week, they stay injury-free, recover faster, and get even more out of their social running. Why CGPT is the best place for runners to get strong Unlike big commercial gyms, CGPT is a private training facility. There’s no intimidation, no busy gym floor, and no fighting for racks or dumbbells. Every session is overseen by our team of highly qualified trainers, each with their own speciality: · Andrea is exceptional at building smart, balanced programs for clients returning from injury or managing chronic issues — perfect for cautious runners. · Tim thrives on detail, helping you fine-tune technique on every lift so it directly translates to more efficient running. · Laurence combines rigorous technique with challenging progressions - ideal for runners who want to push power. · James makes sessions fun and motivating, excellent for runners who need that extra encouragement to keep consistent. · Sophie uses creative, adaptable programming that works beautifully for clients new to strength training. · Jon brings a supportive style that helps you build confidence in movements you never thought you’d try. · Mia adds athletic, hybrid touches - perfect for recreational runners who love mixing it up. · Adam shines in teaching foundational strength lifts, the bread and butter for resilient running mechanics. How often should runners strength train? A big myth we often hear: “I don’t want to lift weights because it’ll make me bulky or slow me down.” But the science says otherwise. Studies from The Scandinavian Journal of Medicine & Science in Sports indicate two full-body strength sessions per week is the sweet spot for runners — enough to build power without interfering with mileage (Storen et al., 2008). Most of our running clients see fantastic results on two sessions, often moving to three during off-season blocks to build more base strength. Ready to go beyond the pavement? If you’ve been stuck with niggles, chasing the same pace, or simply want to feel stronger and run further, it might be time to step into the weights area. At CGPT in Hawthorn, we’ll guide you through every step, making sure your plan is not only effective but sustainable so you keep enjoying those runs for years to come. Want to chat about your running goals? Reach out for a no-pressure consultation and let’s see how we can help. Bibliography Balsalobre-Fernández, C., Santos-Concejero, J. & Grivas, G.V., 2016. Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Sports Medicine, 46(8), pp.1119–1143. Available from: https://doi.org/10.1007/s40279-016-0497-3 Lauersen, J.B., Bertelsen, D.M. & Andersen, L.B., 2014. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), pp.871–877. Available from: https://bjsm.bmj.com/content/48/11/871 Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A. & Rusko, H., 1999. Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), pp.1527–1533. Available from: https://journals.physiology.org/doi/full/10.1152/jappl.1999.86.5.1527 Storen, O., Helgerud, J., Stoa, E.M. & Hoff, J., 2008. Maximal strength training improves running economy in distance runners. Scandinavian Journal of Medicine & Science in Sports, 18(3), pp.327–333. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2007.00685.x van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., Bierma-Zeinstra, S.M. & Koes, B.W., 2007. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine, 41(8), pp.469–480. Available from: https://bjsm.bmj.com/content/41/8/469