Strength Training at Niagara-on-the-Lake
Transform your physique with weight lifting classes and see the increase in speed and strength – train large muscle groups with squats, dead lifts, bench press to build lean muscle and pure strength.
We’ll teach you the correct lifting techniques and help you progress to lifting more and more weight in a safe, controlled weight lifting gym environment.
Want The Entire Gym To Yourself?
On-demand Studio Booking: Work out alone, a personal trainer, or with friends. Our entire gym is available to you at a hourly rate, or per session(s) as needed.
We have barbells, dumbbells, resistance machines and strength machines for each muscle group, so you can work out your upper body, lower body and core! They are built to target the isolated areas you want to work on.
If you want, we’ll teach you the correct lifting techniques and help you progress to lifting more and more weight in a private, controlled weight lifting gym environment.
Does Strength Training Build Muscle?
Everybody has the potential to build muscle, but we see so many people waste years in the gym and get nowhere.
Muscle building is straightforward in principle, but it is challenging in practice.
Strength training is a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight.
Gym sessions to build muscle are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.
Exercise Machines & Equipment Available At Niagara Fit
- Squat Stations
- Barbells
- Bench Press
- Incline Bench Press
- Decline Bench Press
- Hammer Strength Machines
- Cables and Pulleys
- Dumb Bells
- Pull Up Bar
- Lat Pull Down Machine
- Leg Extension Machine
- Leg Curl Machine
- Hyper Extension Bench
- Dipping Bars
- Smith Machine
- Preacher Bench
- Abdominal Bench
- Leg Press Machine
- Hack Squat Machine
- Calf Machines
- Pec Deck Machine
- Kettle Bells
- Stability Balls
- Hip Abductor / Adductor Machine
Promises are easy to make, but for anyone who is prepared to work hard and follow our guidance to the letter, then these life-changing transformation results can be yours.
Niagara Fit’s weightlifting program cuts through the noise with a science-backed, data-led approach that is proven to help anyone build significant muscle in remarkably short time frames.
Why Is Building Muscle So Difficult?
Training – People do not train hard enough, smart enough or consistently enough to build muscle. Without a progressive program that manages training volume, frequency and intensity intelligently, you will not push your body enough to stimulate muscle growth.
Nutrition – People do not support their training with the right nutrition to build muscle. Without taking a measured approach that focuses on the correct energy balance, macronutrient ratios, nutrient timing and food quality, you will not create the optimal conditions needed to gain muscle.
Lifestyle – People do not optimise the lifestyle factors needed to build muscle. Neglecting recovery protocols, sleep quality and effective stress management, will comprise your performance and inhibit your muscle growth potential.
How Often Should You Strength Train?
Hearing a personal trainer track and celebrate your consistent, progress and proper technique will help boost your confidence and self esteem.
- Our trainer will also show you a variety of different training methods, so you won’t be bored and can switch up training styles
- No two sessions are similar, and you won’t feel like you are hitting a plateau anytime.
- Lastly, if you only have 30minutes, then an experienced trainer will make the most of your workout time.
A trainer can guide you through a workout in a limited time and make it as efficient as possible so you can optimize every minute you have available at our Niagara-on-the-Lake gym.
Proven Muscle Building Methods
You do not need to lift excessively heavy weights to put on muscle mass.
Our trainers know exactly what it takes to optimize your muscle building potential and elicit the maximum impact from every single rep.
Progress is tracked to give you quantifiable outcomes and noticeable muscle in all the right places.
We assess everything:
- Your training history
- Current fitness levels
- Your movement patterns
- Your unique biomechanics
- Goals and needs
All this to create the ideal training program and exercise selection to accomplish your goals.
Tired Of Making Promises To Get Fit And Not Being Able To Follow Through?
The fact is that by the time we reach age 30, our body mass decreases up to 10% per decade. This means less energy, balance, function and a higher chance of getting into accidents.
This might sound incredibly alarming but there is still time for you to change the course of your fitness. In fact, fitness experts have said that strength training is a fundamental element of any workout, particularly because it somehow affects the aging process of the body.
You might think that you are ready to immediately start with your strength training, but the truth is there is more to strength training than just plunging straight into it. It is a rookie mistake to do too much too soon, since your body is not used to such a strain.
You need to start small and work your way through to a more intense workout when you’re ready – that way one builds consistency and is motivated to continue to train on an on-going basis.
How to get Started Building Muscle
First and foremost, you must make the commitment to work out on your own and develop the mental discipline to do so on a regular schedule.
Our expertise in the science of muscle building, body transformation and results-focused personal training extends way beyond the doors and time of our gym.
Strength training exercises are not just important for body-building. They are important for preventing injury and for weight loss, too. In fact, to maintain your weight on the long-term, one of your primary goals should be to increase your muscularity and burn the fat and to continue to do this on an on-going routine.
Regular exercise helps you sleep better, improves your sense of well-being and boosts your stamina – anyone with chronic conditions, such as arthritis, back pain, depression or diabetes should consider it.
Strength training exercises will also help you build stronger bones, an important thing to think about. Many people start to lose bone mass and density as they get older. The result is often a condition known as osteoporosis – people with osteoporosis have curved spines and brittle bones that are more easily broken.
Frequently Asked Questions About Building Muscle
I tried to build muscle before without success, why would strength training work?
Growth will happen if you put your body in the right conditions to do so. Most people make the mistake of hopping between programs, failing to record their workouts or progress and underestimate the importance of proper recovery and stress management.
People also get caught up in the latest fancy fad exercises. But what we should focus on is doing the basics and doing them well.
Most of the time, it is a rotation of key movement patterns that can come in a variety of forms and variations. We can tweak these to create an unlimited range of exercises to keep things interesting while still nailing the basics.
Do I need to do specific exercises to gain muscle?
You don’t need to squat, bench and deadlift to gain muscle. These are simply movement patterns, of which there is a multitude of different variations to suit each and every individual. There are no golden rules when it comes to exercise selection for muscle gain.
What works is the exercise that allows you to be most stable and generate the most amount of force, safely and under control. The only variable we then need to control for is progressive overload over time, making sure the session volume (sets x reps x load) increases over time.
When you begin your training, you will go through a detailed movement assessment designed to test not only your current capabilities but your mobility and working ranges. We then select the exercises based on this information, rather than shoe-horning you into an exercise you can’t complete.
Do I need to take supplements to build muscle?
It depends! For the majority of our clients, we recommend the essentials that we discuss during our initial consultation – these ensure that your body is functioning optimally and can recover effectively from the stimulus we apply in the gym.
We may also recommend performance supplements, to make sure you can get the most out of every single minute in your training session.
However, the golden rule that we apply to all clients is that supplementation does not supersede effective training, nutrition and recovery.
Do I need to gain fat to build muscle?
No, you do not need to put on excessive amounts of body fat to increase your muscle mass. In fact, a common mistake is that people mistakenly believe they need to eat an enormous surplus of calories to gain muscle tissue.
However, this is likely to result in you gaining just as much muscle mass as if you were in a moderate surplus or maintenance, but with a lot more fat! When you then diet down to reveal the additional muscle, you’re likely to lose the marginal gains as a by-product of fat loss.
Increasing body fat also makes you liable to be less metabolically healthy, which has zero advantages, whether from a health, training performance or nutritional perspective.
Ready to Start your Strength Training Program?
Our practical, real-world muscle building model is guided by experience and safe effective methods.
Simplicity is key to our success. We do the basics and we do them well, favouring careful planning, attention to detail and consistency.
Our results with countless clients who faithfully followed our methodology tell you everything you need to know – it will work for anyone.
