Are you tired of continually working out extremely hard yet always either feeling stuck or at least not progressing? Most commercial fitness trends mislead you into running until total exhaustion. They also keep you in an endless loop of chaotic high-impact group workouts, which cause you to drip with sweat for long periods after each workout.
Real physical transformation does not come from the treadmill, an elliptical, or running outdoors. It comes through having progressively well-designed training sessions.
At Basics and Beyond fitness & nutrition, we take away randomness from our workout mechanics and replace it with a well-researched scientific system that informs and drives our workouts from an evidence-based perspective. We come directly to Nashville, TN as a premium evidence-based strength training coach using a no-risk pay-per-session model without contracts or monthly membership fees.
A strength training program, also known as weight lifting or resistance training, is an effective way to increase muscle strength and build muscle size. Essentially, it involves resistance applied to muscles through the use of an external weight or your own body weight.
By regularly engaging in strength training, you will burn calories, support bone health, and make everyday tasks easier and safer for yourself.
Everyone can participate in strength training, including individuals who are not competitive athletes. Our custom programming is designed to support:
Beginners: A great starting point for those who have never lifted before and want a safe, structured way to learn the basics of strength training.
Adults 40 & Over: An important step in preventing natural muscle loss, increasing your joints' range of motion, improving dynamic balancing, minimising your chance of falling, and maintaining long-term physical independence.
Women: For women who are interested in having lean muscle mass (without becoming bulky) and also enhancing bone density and overall self-esteem.
Men: Good for building functional strength, improving overall muscle volume, and enhancing your ability to perform athletic activities every day.
Weight Loss: Helps to burn calories well after finishing your workout, as well as to keep your muscles active while eliminating excess body fat.
Rehabilitation Patients: Necessary to restore function after previous injuries, improve balance around the injury, and eliminate chronic pain in joints.
| What You Want to Accomplish | Your Primary Gain | The Science Behind It |
|---|---|---|
| Fat Loss | Long-term Calorie Burn | Muscle has a much higher metabolic rate than fat tissue. Therefore, increasing your muscle mass raises your Basal Metabolic Rate (BMR), helping you burn more calories even while at rest. |
| Muscle Gain | Controlled Muscle Growth | Controlled mechanical tension creates tiny microtears in muscle fibres. During recovery, protein synthesis repairs these fibres, making the muscles stronger and larger. |
| Longevity | Protection of Joints and Bones | Progressive overload gradually increases bone density while strengthening the ligaments and tendons surrounding your joints, reducing injury risk over time. |
| Athletic Performance | Functional Power | Strength training improves neuromuscular coordination, enabling your central nervous system to recruit muscle fibres more quickly and efficiently. |
| Heart Health | Lower Strain on the Heart | Greater muscle mass contributes to lower resting heart rate and blood pressure, reducing the workload placed on the heart during daily activities. |
| Mental Wellness | Hormonal Balance | Strength training stimulates the release of endorphins and dopamine—natural neurotransmitters that improve mood while helping reduce stress and anxiety. |
| Posture Correction | Structural Alignment | Strengthening the posterior chain (upper back, mid-back, glutes, and hamstrings) helps counteract poor posture caused by prolonged sitting, improving spinal alignment. |
When looking for a fitness coach, it’s important to choose one who has an employment history matching your goals. We will match you up with the ideal fit for your personal goals.
Ans: A 2-Day or 3-Day full body workout program can be a great option. It includes basic movements such as squats, pushups, and rows, which will create a solid foundation.
Ans: Lifting only 2-3 days per week for 30-45 minutes will have excellent results for your body’s strength and overall health. Consistency matters more than frequency.
Ans: Strength training will help you burn fat; muscle is metabolically active tissue within the body, which uses calories 24 hours a day. While “bulk” comes from consuming excessive amounts of calories.
Ans: Basics and Beyond fitness & nutrition offer a variety of training options through several locations, including Bellevue, Green Hills, Berry Hill, Antioch, etc., which include in-home, in-studio, and online training options.