Strength Training Workout Guidelines
How do you navigate a workout effectively?
For beginners, we often recommend starting with adult strength training classes, semi-private training, or personal training. Spending a few months under expert guidance can significantly enhance your understanding of the fundamentals and improve your performance.
However, we understand that personalized coaching might not be accessible to everyone. If you find yourself needing or wanting to manage your strength workouts independently, here are some essential guidelines and terms based on EVOLVE's strength training program design principles. While some of the information is tailored to our methods, the core concepts apply universally to any effective strength training regimen.
The 2025 Evolve Winter Series
Are you ready to embrace a fun, energizing challenge this winter? Join us for the EVOLVE 2025 Winter Series!
Over four weeks, we'll focus on fitness, nutrition, recovery, and fostering team spirit. This challenge is open to all—whether you've been with us for years or new to our community. Participants from all our gym offerings, including Evolve Strong, Foundations, Open Gym, and Personal Training, are welcome to join.
Beyond Masculinity at EVOLVE Flagstaff
Once a month on Tuesdays, we close the gym to host a men's group called "Beyond Masculinity." This movement organizes community groups for anyone seeking to explore authenticity beyond the constraints of traditional masculinity. I'd like to explain why we believe this is an important and valuable use of our gym space.
Underfueling and Cholesterol: A Hidden Risk for Endurance Athletes
This article explores how underfueling in endurance athletes can lead to altered cholesterol levels and negatively impact overall health. Endurance sports such as running, cycling, and triathlons demand high caloric intake to maintain energy balance. However, many athletes under consume calories, which can lead to Relative Energy Deficiency in Sport (RED-S). This condition affects multiple physiological systems, including hormone regulation, metabolism, and cholesterol balance.
When caloric intake is insufficient, the body's metabolism changes, resulting in higher levels of LDL cholesterol ("bad cholesterol") and lower levels of HDL cholesterol ("good cholesterol"). This altered lipid profile increases the risk of cardiovascular disease, even in athletes who "eat healthy" and maintain active lifestyles. Proper nutrition, balanced macronutrient intake, and regular health monitoring are essential to prevent RED-S and its effects on cholesterol and long-term health.