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An Incredibly Easy Strength Training Method That Works For Busy People

If you want to tone up, trim your waistline, strengthen your core and become stronger while burning off fat, this strength training article is for you.

If you aren’t 100% certain that lifting weights is helping you get the body you want, then you should definitely read this article.

If you need to get in shape in the fastest time possible but your strength training workout consists mostly of training specific body parts i.e. arms and core, then you NEED to read this article.

This article will teach you the difference between Body Part Strength Training and Full Body Strength Training.

Learning how to do full body strength training will be the most significant change that you can make to your workout programs to get you the fastest results in the shortest time possible.

What is Body Part Strength Training?

If your lifting sessions target just one or two specific muscle groups each session, then you are doing body part strength training.

Examples of Body Part Strength Routines:

Example #1

After your cardio, you hit the weight room to work “arms” and “core”.

Example #2

an example of body part strength training

This typical strength training session could look something like this:

Lat Pull Down Machine: 3 Sets of 15

Bicep Curls: 3 Sets of 15

Chest Fly Machine: 3 Sets of 15

Triceps Kickbacks: 3 Sets of 15

Crunches: 3 Sets of 15

Bicycle Crunches: 3 Sets of 15

Example #3

If you are a more experienced gym goer, it might look something like this:

Monday: Back and Biceps Day

Tuesday: Cardio & Core

Wednesday: Chest and Triceps Day

Thursday: Cardio and Core

Friday: Leg Day

Saturday: Cardio & Core

Although body part focused weightlifting is common,  it’s a time-waster for most of the people I meet. Like you, the people who are attracted to my program are very busy and don’t have a lot of time to dedicate to exercise. Yet, you still want to get remarkable results from the time you invest in training, right? 

Here are a few reasons why body part training isn’t working for you:

First, it’s very time-consuming to do: it requires 3-5 days a week of strength training plus another 2-3 days a week of cardio. To get the benefits of this type of workout program you would need to spend a minimum of 10 hours a week in the gym.

Second, it’s not making a significant contribution to fat loss. Single joint movements, like bicep curls, won’t create a great enough energy expenditure to help you burn stubborn body fat. Simply put, you could spend an hour in the gym doing body part strength training and not see any body fat reduction.

Third, it creates excessive soreness that can make it very hard to get through daily tasks. This is because in order to stimulate the individual muscle group to grow, you have to train it to failure. This “failure” goal of training creates a great deal of isolated muscle soreness and stiffness for 2-3 days after each workout. Being stiff or sore all the time will make you more likely to skip workouts or just give up altogether.

There is a better way to use weights to help you burn fat, tone up, become stronger, flatten your tummy, and get the body you want. It’s full body strength training. I’ve been using the ‘Full-Body-Five’ with my clients successfully for years and the results are amazing!

The ForeverStrong Guide to Full Body Strength Training

Instead of working out individual muscle groups, we strategically use exercises that require as many muscles as possible to work together to lift the weight. This means that we design a workout based on movement, not muscles. This results in an incredibly easy weight lifting method that works for busy people.

Compound exercises like squats, deadlifts and pull-ups require more muscle groups to engage and work together in order to perform the lift. This requires a greater amount of effort to execute the lift and results in an increased amount of work performed during the workout.

A full body strength training workout utilizes many muscle groups at a time to perform ALL 5 of the following functional movements EVERY session. Use this list as your workout guide:

Kelly Scott Performing Full Body Strength Training Methods
(image: Kelly Scott Performing Full Body Strength Training Methods)

1.) An Upper Body Push

(Examples: Kettlebell Overhead Press, Bench Press, Pushups)

2.) A Upper Body Pull

(Examples: Chin-ups, Bent Row, Inverted or Suspended Row)

3.) A Lower Body Pull (or hinge)

(Examples: Deadlift, Hip-Bridges or Thrusters, Kettlebell Swing)

4.) A Lower Body Push

(Examples: Squats, Step Ups, Lunges)

5.) A Tension Drill or Carry

(Examples: Hard-style Planks, Farmer’s Walks, Turkish Getups)

If your workout included one exercise from each category above, you have a complete full body strength training workout. At ForeverStrong, we call this the ‘Full-Body-Five’.

7 Surprising Benefits of Full Body Strength Training:Cheat Time with this strength training timesaver

  1. Fewer individual exercises means shorter workouts. When you’re short on time, you can get more work done in less time, because you’re multi-tasking your workout instead of single-tasking.
  2. Create lean body mass faster. Full body workouts can build more muscle by targeting any given muscle group at almost every workout. This creates a greater demand on the muscles to repair, rebuild and improve more frequently than body part workouts.
  3. Become stronger. If your goal is to become functionally stronger, movements that require you to use more weight will help you get stronger. Compound movements that are “heavy” require more major muscle groups to execute. After just a few weeks of full body workouts, everyday tasks like picking up heavy items from the ground and carrying them will become easier.
  4. Burn more calories in less time. When major muscle groups work together in compound exercises, like swings and squats, a greater energy demand is placed on your metabolism than isolation exercises like bicep curls.  Simply put, it takes more energy to require lots of big muscles to work together than it does to work smaller muscles isolated in one location. More energy expended equals more calories burned.
  5. Reduce risk of straining muscles and/or becoming excessively sore. With body part training, in order to get enough work to stimulate the muscle to grow, you need to train the muscle to failure. This causes severe microtrauma to the muscle and results in extreme post-workout soreness. You will not have time to do as many repetitions of each exercise during a full body body workout as you do during a body part workout, so you are less likely to over-train muscles. This also prevents repetitive stress injuries that can occur when you only work one area of the body over and over.
  6. Strengthen your core. Performing full body movements requires core engagement during every lift. This means that each and every movement you do is activating your abs, glutes, pelvic floor muscles and helping them get stronger.  Your entire core is being worked without having to do extra crunches.

Before You Begin

Ready to get started? There are a few considerations when beginning a full-body strength program.

Make sure you invest time in learning the proper form. Lifting heavier weights requires skill and takes time for you to become proficient. Look for a coach who focuses on technique, not just hard work.

The process of learning compound movements could expose dysfunctional movement patterns. This sounds bad, but it’s actually a good thing. If you have limited range of motion in some joints, undiscovered orthopedic issues, or your strength is not balanced, compound movements will expose these deficiencies. In these cases, a corrective movement strategy can supplement your workout routine to help you improve the quality of your movements, reduce your risk of injury and help you reach your goals faster.

Want More Results in Less Time? Use the ForeverStrong Full-Body-Five Method, an Incredibly Easy Weight Lifting Method That Works

If you need to get into shape, become stronger, fitter, have more muscle tone, trim inches from your waistline and strengthen your core in the fastest time possible but don’t have a lot of time in your schedule for exercise, start a full body workout program.

Learn how to safely perform compound movements with weights like Deadlifts, Goblet Squats, Inverted Rows, Pushups, and Turkish Getups.

Design your workouts with big movements and forget about which muscle group you are working. Create every workout using the ForeverStrong Full-Body-Five method: an upper body “push”, an upper body “pull”, a lower body “push”, a lower body “pull” and a tension drill or carry.

The ForeverStrong Full-Body Five method is one of three breakthrough components of the ForeverStrong Fitness Formula. For more information about how to finally achieve the body you’ve always wanted with ForeverStrong call us at 301-452-5547 to schedule a complimentary consultation. We’ve helped hundreds of people in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and we’d love to help you too.

Slimmer Now: 90 days of ForeverStrong™

 Special report reveals client’s training secrets.

 

“I never really exercised before in my life.”

Monica recalls, as she reflects on her experience with the ForeverStrong™ Program.

“Now, I feel stronger – I am stronger.  I’ve lost almost 18 pounds, and I’m just a happier person in general.”

 

Please join our ForeverStrong™ Team in congratulating Monica, our June client of the month.  Monica’s story demonstrates that success happens with a strong commitment to a lifestyle change.  Monica was never without her smile and always arrived for workouts eager to learn.  While persistence and discipline defined Monica’s attitude, excuses were never a part of her repertoire.  She constantly adhered to the advice of her trainers and openly communicated with her coaches to maximize her training.  Monica’s positive attitude and dedication were assets to the ForeverStrong™ community and made her an absolute joy to work with.

Monica’s Goals

All images © 2014 Fulton Kettlebells

Monica decided to take action

“when I got to the point in my weight that I said enough is enough.  I met with Kelly Scott for a fitness consultation.”

Working together, Monica and Kelly outlined fitness goals that could be used to assess and motivate Monica’s progress.  Monica decided she wanted to:

  • Lose 8% body fat.  Accomplishing this goal would move Monica out of the health risk category.
  • Drop inches of fat.  Monica wanted to be able to fit into her old, smaller-sized clothes.
  • Increase her strength, endurance, and energy level.

Monica’s Fitness Program

“After carefully contemplating taking this step,” Monica says of her consultation with Kelly, “I was convinced to join the ForeverStrong™ Personal Training Program.”  Monica committed to a twelve week program with three ForeverStrong™ Progressive Strength Training sessions each week.  Each strength session included high intensity interval training finishers. On non-strength training days, Monica walked 30-45 minutes to promote recovery and manage stress.

Monica began her program with two private skill building sessions.  These helped Monica learn to lift kettlebells safely and with proper form.  Monica completed six additional skill development sessions during her twelve week program.  During these progressive sessions, Monica learned more advanced skills that allowed her ForeverStrong™ team to continually tailor Monica’s training to her improving fitness level.

All aspects of the program were designed to meet Monica’s individual needs and goals. Monica’s training provided her with the best strength conditioning workout in the shortest period of time without compromising her safety or form.  Monica was always eager to work out a little bit harder or a little bit more.  In fact, Monica’s coaches often found they had to hold her back!  To challenge Monica, her coaches adapted interval training finishers to Monica’s current fitness level.  This let Monica experience the fat-burning benefits of high-intensity interval training without the threat of overtraining, a common barrier to fat loss.  The goal of the workouts was to help Monica develop total body strength, a key to building a body that burns fat, even when at rest.

By focusing on strength improvement, Monica boosted her metabolism and developed the lean, fat-burning muscle tissue she wanted.

Monica’s Healthy Habits Coaching Program

All images © 2014 Fulton Kettlebells

The ForeverStrong™ program recognizes that an important factor in maintaining a healthy lifestyle is developing a healthy relationship with food.  Monica worked closely with Cara, the team’s Health Habits coach, to revamp her eating habits.  Monica kept a food diary and reviewed her entries with Cara twice a week.  While Monica never thought she’d be able to give up white rice, she soon found herself making healthier food choices.  Monica started cooking nutritious and flavorful meals for herself and her family.  She actively sought out new, healthy food options that she shared with fellow ForeverStrong participants.

“I like the little community that we have,” an always-enthusiastic Monica says.

“It’s filled with positive people giving you advice and technique tips and sharing recipes. It’s just a good positive place to be a part of.”

Cauliflower fried rice is now a favorite of Monica and her family, and Monica admits that she no longer has a desire for its bland, white rice substitute.

Monica’s Results

Monica’s commitment to her training program and new, healthy regimen earned her the results she desired.

Most Notable Strength Improvements:

All images © 2014 Fulton Kettlebells

  • 84% increase in rep max test on clean and press
  • 114% increase in goblet squat rep max
  • 70% increase in rep max on deadlift

Monica decreased her body fat by 7.2%, lost 6 inches from her abdomen, and charted an 18 pound weight loss. 

But, Monica did miss achieving one goal.

Though she wanted to fit into her old clothes, those old clothes are now too big.

Monica had to buy new clothes in a smaller size.

In Monica’s Words

“I would encourage anyone who is on the fence about joining the ForeverStrong™ program to, Sign up today! It’s worth it.”

All of us on the ForeverStrong™ team at Fulton Kettlebells are so proud of Monica’s achievements and inspired by her transformation. We look forward to updates about Monica’s continued success as she uses the skills and habits she developed during the ForeverStrong™ program.

Congratulations, Monica! You are ForeverStrong™!

Monica exceeded her own expectations.  It’s time for you to exceed yours.  Take advantage of our complimentary ForeverStrong™ fitness consultation. Monica achieved her fitness goals, and you can achieve yours.

New Personal Training System Goes Into Full Swing in Fulton

Fulton Kettlebells recently debuted its new strength training and fitness program: ForeverStrong Personalized Fitness System at its Fulton, MD studio.

foreverstrong personal training kettlebell program

The new system features an hour-long, shared personal training session that incorporates a progressive strength workout with a high intensity interval routine. Clients are reporting that the experience has been life-changing.

Monica, one of the first participants to go through the program, lost 12 pounds in 2 months and several inches off her waist. Afterward she exclaimed,

“I feel healthy. I feel strong. I feel confident. I feel empowered.”

Central to the unique personal training program is the versatile and dynamic kettlebell. While it may look like a simple iron ball with a handle, when swung properly, the kettlebell becomes a powerful weight training tool, proven to torch fat and build muscle and simultaneously, improve cardiovascular strength and endurance.

Fulton Kettlebell trainer, Kelly Scott, says that the new innovative exercise sessions include drills specifically designed to develop lean, metabolically active muscle, strengthen and tone core muscle, and burn fat in the shortest amount of time.

“Because we work in small groups, our clients get one-on-one, custom coaching to train safely and effectively. A real bonus to the training is the high-energy, high intensity finishers that not only help improve heart and lung health, accelerate weight and fat loss, but also are a lot of fun,” said Scott.

Scott holds one of the highest accreditations in kettlebell training: the SFG Kettlebell Instructor Certificate Level II.

“As a personal trainer over the past 9 years, I wanted to create a systematic approach for people of all fitness levels to work smarter and safely sculpt their body. ForeverStrong is that system,” Scott adds.

“I was sleepy all the time. I felt sluggish, weak, irritable, and depressed.”

Hi. I’m Kelly Scott, the owner of ForeverStrong. And … ...

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