Understanding Muscle Strength and Endurance

If you’re getting serious about starting an exercise plan, you might be considering cardio, aerobics or maybe a class like yoga or Zumba. Those are all popular forms of exercise and fitness. But have you thought about how you can enhance your fitness goals through muscle strength and endurance training? 

You might be thinking that’s not for you — you know, muscle work is all about gigantic bodybuilders lifting hundreds of pounds and bulging out of their t-shirts. That’s true for some, but not everybody who starts a fitness plan focused around building muscle strength is looking for colossal abs. In fact, studies indicate that strength training can offer the average person lots of health benefits in their daily lives, and this isn’t about being a committed bodybuilder. 

So, what are some smart reasons to consider a strength training plan?

What Are Some Benefits of Muscle Strength and Endurance Training?

More and more fitness experts recommend that people incorporate weights into their workout routine, from kettlebells to dumbbells. The benefits of doing so, they agree, include:

A Great Way to Burn Body Fat

Studies show that while cardio can be a great fat burner, you stop the burning once you jump off the treadmill. Lifting weights, on the other hand, enables you to keep burning fat all day because lifting weights also increases your lean body mass.

Getting to a More Defined Look

Any man or woman who wants more definition has the option of lifting more and heavier weights to get there. Lifting heavier has been shown to be particularly effective in helping women get more defined.

Weights Help Build New Bones

Lifting weights is a good way to fight Osteoporosis, the disease that reduces the density and quality of bone, making them fragile and more at risk of fracture. Research shows that lifting weights over time helps you maintain bone mass and even build new bone.

Weights are Great for Burning Calories

It isn’t just body fat that takes a beating while lifting weights; studies also show that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended than ones who relied solely on cardio.

Why Is Muscle Endurance Important in Fitness Plans?

As beneficial as cardio-focused classes are, everyone needs muscular endurance and strength in their day-to-day life. There’s a difference between the two.  

You need muscle endurance for something more than a bulked-up body because it plays a critical role in your day-to-day activities. Doing work around your house or yard, playing with your kids, walking, carrying items like groceries, and being out and active with your friends are all activities that get a benefit from muscule endurance. It prevents fatigue from setting in and enables you to withstand more physical activity while using less energy. Simply put, the more endurance you have, the longer the distance you can go. That improves your muscles’ capabilities to support your daily activities.  

Endurance training measures the amount of time an activity can be performed and increases your stamina, giving you a boost in all your recreational activities. Lifting lighter weights for a higher number of reps can be a successful way to boost endurance and improve how your body feels. Once you’ve tried lifting weights over a period of time, see if you can now spend a longer period of time on the treadmill. If you can, that means your endurance is headed in the right direction. 

Why is Muscle Strength Important to your Health?

Think of endurance as being about how long your muscles can perform. Then think of muscular strength as how hard you’re able to perform. While lighter weights are ideal for endurance workouts, lifting heavier weights for only a few reps helps build strength. Doing that offers you many advantages. It helps you fight bone loss, prevent injuries, and has been shown to reduce your risk of cancer. And the more muscle you add, the more calories your body will burn over the course of the day. Think of it as burning extra calories with no extra effort.

What the Best Way to Understand Muscle Strength and Endurance?

There are different ways to improve muscular strength and endurance, and a gym with fitness coaches on staff can help direct you to the most effective ways to do strength and weight training or weight lifting, using equipment like medicine balls or weight machines. It’s important to use the right techniques, which is why personal coaching sessions are so beneficial. 

Private personal coaching sessions can be the ideal launching point for anyone with a physical fitness goal, including those ready to explore how muscle strength and endurance can help them.

Schedule a Personal Coaching Session with RFT Coaching

If you’re ready to start taking advantage of all that muscle strength and endurance training can do for you, it’s time to schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness. Matt’s and Crhis’s background in team sports and endurance give them a unique point of view as personal coaches and help them create personal fitness plans that actually work.

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

What You Should Know Before Working with a Personal Coach

If you’ve decided it’s time to start a regular exercise routine that boosts your health and overall fitness, chances are you’re struggling with all that “choices” stuff — you know, like which gym to go to, what kind of exercises you should do, and what will get you the best results?

Decisions, decisions. It’s safe to say your first decision was the most critical: to definitely launch a fitness plan and stick with it. It’s also important to know that you don’t have to do this alone. You can get the assistance of a professional fitness trainer who can provide the guidance you need to maximize your workout.

If you’re new to the fitness world, you might be wondering if working with a personal coach truly does help consumers achieve their health and fitness goals? Those in the fitness industry would answer that question with a resounding “yes!” and they can point to the many instances of people they’ve helped meet their long-term fitness goals. An experienced coach can tell you which of your fitness goals are most readily attainable, and how best to get there. But what should you know before you select a personal coach? Let’s explore that question.

Why You Should Check Each Coach’s Credentials

Evaluating a fitness coach works much the same way as evaluating a financial advisor, gardener, plumber or any other service provider: check their credentials and their track record first. 

Find out if they’re certified. Certifications are an important first step since being accredited by an organization like the American Council on Exercise or the National Academy of Sports Medicine is a sign they have the right training for this position. 

But more importantly, consider their references. Do they have testimonials on their website from satisfied clients? It’s fine to ask the fitness trainer you’re interviewing to provide personal references as well. Someone who gets raves from past clients is in a much better position to demonstrate they’ve delivered positive outcomes through their training.

How to Define Your Goals to a Fitness Coach

If you’re among those who long to get fit but are not sure how you’re not alone. Virtually no one wakes up in the morning knowing everything about fitness, which is why instead of puttering around at your gym aimlessly you should consider the expertise that a fitness trainer offers. A personal trainer is all about helping you and you alone get into shape, using a  personalized approach, and they can help give you the motivation to keep going.

But before you ask a fitness coach to design your training plan, it’s important to be certain you fully understand what your fitness goals are. Are you looking to lose weight? Develop upper body strength? Booster your muscles? 

If you know what you want to accomplish, an experienced trainer is going to know how to push you to your full potential. That’s another key aspect of finding the right personal trainer: being able to identify their area of expertise to be certain it matches your own goals. The right personal trainer should also be able to encourage you so you don’t end up in the position of hating everything you’re doing in your workout.

Look for a Personality Match in a Fitness Coach

When you interview a fitness coach, ask yourself if you enjoyed talking to them. Did you get a sense that you’d enjoy working with this individual on a regular basis? Finding a personality that’s compatible with yours may ensure your workout sessions are successful. The more comfortable you are with your personal trainer, the more likely they’ll help you meet your goals.  

It all depends on what you’re looking for. Some people might be drawn to a coach who is a good communicator and easy to talk to, while others might be looking for a drill sergeant type who makes certain they’re pushing themselves to the limits. Everyone is different. The best trainers listen to what the client says, understand what they’re trying to accomplish, and give them the quickest route to getting there.

Find Out if Your Fitness Coach Meets Your Schedule

Another important consideration: if you have a busy schedule, you need to know how accessible they are. Is your fitness trainer available on the days and times that match your schedule? If you need to change your dates and times, can they easily accommodate you?

A good place to start is knowing whether your fitness coach is easy to reach by phone or email if you have questions or need to discuss your fitness plan. If they take days to return your calls, that’s a red flag.

Signing up for a regular fitness plan is a terrific first step, and getting expert advice from people who know how to deliver results is a worthwhile investment. You can only make the most of that investment, however, if you can incorporate it into your routine. 

Schedule Your First Personal Coaching Session with RFT Coaching

Ready to crush your physical fitness goals? If so, it’s time to schedule your first personal coaching session today. At RFT Coaching, our certified personal trainers Matt and Jenny are committed to helping their clients achieve their best physical fitness. 

If you’re ready to get started with a personal coach, call 801-685-6001 or contact us online today. We’re waiting for your call and can’t wait to meet you and help you succeed.

Tips for Making Fitness a Priority in Your Life

We’ve all been there.

Long, tiring workday. Heavy traffic on the commute home. When you finally get there, you just want to relax, unwind, and put another busy day behind you.

That’s what most of us want, for sure, but did you know there are more enjoyable, more productive and healthier ways to relax and unwind than flopping on the couch and watching TV?

Getting into a regular exercise routine is definitely one of them. Sure, exercise can sound like more work, but done right it can offer you an enormous amount of pleasure and will leave you feeling more vibrant while giving you more energy for the next busy day coming up. 

In fact, putting all the hectic aspects of the day behind you and just enjoying your exercise routine — done at your own pace, in a way that suits you — is going to become a far more effective way to reduce tension than simply grabbing the remote control.

If that isn’t motivation enough, here are some tips for ways to make fitness a priority in your life — and to enjoy your path to getting there.

Start your Fitness Goals With the Right Attitude

 First, set the controls on your attitude about exercising by following these two simple rules:

  1. It’s not a chore or something that makes you groan as you pull into the gym parking lot
  2. Don’t put it on the To-Do list that you mostly ignore

Turning exercising and a fitness plan into a daily routine is something you’re going to find rewarding and invigorating. If exercising doesn’t sound like a way to relax, well, give it a try first before you jump to that conclusion. Taking care of yourself means staying fit, maintaining your health, and most importantly, finding ways to eliminate the tensions and stresses that build up. Welcome to the benefits of a solid fitness program. Even if you have a long workday or bumper-to-bumper commute, making exercising a priority is going to benefit you in the short run, and definitely over the long haul as well.

Another attitude adjustment that you definitely want to make: don’t get hung up on seeing instant results. Don’t expect major changes overnight. Your body has to adjust to the routine, just as you do. 

Don’t Rush Into a Fitness Routine, but Start Slow

The easiest way to become frustrated with a new workout routine is to rush into it and try to accomplish too much. Nobody becomes a veteran marathon athlete overnight. Start out slow, and discover what it is that you enjoy doing, whether it’s preparing for the next big race or scaling the next peak. 

Setting your goals too high is also a surefire way to burn out, so when you’re starting a new routine, set reasonable goals that are easier to accomplish — and build upon them more gradually. 

Look for Friends to Exercise With  

A great way to turn a fitness goal from a temporary fad to a daily commitment is to find friends to exercise with, or make friends with the folks attending your gym on the same days and times as you. Adding a social aspect to fitness can make it something you’ll look forward to rather than something you feel obligated to do. Exercising with friends is also a great way to encourage one another to keep going.

You can make lots of new friends at RFT Coaching, who are all motivated to become fitter, healthier versions of themselves. Being around driven people with clear fitness goals can make it easier to stick to your own resolutions.

Find Days and Times that Work for You in a Fitness Plan

The smartest approach to establishing a successful fitness plan is to make a commitment to doing it every day. You’re going to start seeing better results when you do that, and you’re less likely to feel sluggish or struggle to get back into the routine if you don’t skip days during the week.

The next step is to designate times that work for you. Some people jump out of bed early and head right for the gym since they have the most energy in the morning. Those who are not morning people prefer to go right after work and let all the stress from the office and commute dissipate as they start their workout. And still others prefer to spend their lunch-hour building up a sweat. Everyone is different.

If you start going in the morning and find you have early morning business meetings to attend every Thursday, try to go later in the day to stick to your routine. Make this something you look forward to every day.

The bottom line: a daily commitment helps you avoid procrastinating. And you can find additional motivation by recognizing how important your health is — not just to you, but your family as well. Then enjoy the feeling of being refreshed, invigorated and happy with your decision.

And never give up. Sure, you’ll have the occasional lazy days or times when your work schedule gets out of control. But within just a few months, you’re going to start seeing the changes, and you’re going to feel the difference in your energy levels and reduced stress almost immediately. 

Sign Up for Group Fitness Classes at RFT Coaching

AT RFT Coaching we offer a variety of group fitness classes for people of all skill levels. Some of our most popular classes include OCR Training and Mountain Fitness among many others. If you’re ready to get started on your physical fitness goals and want to have fun while doing it, you can come into RFT Coaching and try a class for yourself. 

All our group fitness coaches are trained to provide you with the best physical fitness instruction available in Salt Lake City. They have diverse backgrounds in team sports, endurance sports, and military training.

To begin a free three day trial of a group fitness class, call our office at 801-685-6001 or contact us online today. We can’t wait to meet you!

How Working Out In Groups Could Be Better For You

Have you ever set a physical fitness goal and had a hard time achieving it? Maybe you wanted to go to the gym three times a week or do a home workout every morning but just couldn’t find the motivation. If that scenario sounds familiar, maybe the issue was with the type of workouts you were engaging in — and doing it alone.

A recent study showed that group workouts vs. working out alone provide numerous benefits for your mind and body. We’re going to take a look at those benefits and why choosing a group workout class might be the best choice for your physical fitness.

Working Out With Others Promotes Better Overall Health

In a world where so much of our time is spent glued to a screen, there’s a true value in spending time with others. According to a study conducted by The University of New England In Australia, those who worked out in groups over a 12-week period reported an improved mental, physical, and emotional state. Those who worked out alone only reported an improved physical state.

Can Group Workouts Provide Extra Motivation?

If you’re looking to improve your physical fitness, it’s important to put forth your best throughout your entire workout. Recent studies have shown that when you exercise with others, you’re motivated to work harder during workouts, to exercise for longer periods of time, and are more likely to try new things. All these factors help to promote your overall fitness.

Can Workouts With Friends Lower Your Stress?

Less stress and an improved mental state are often a goal of people who engage in workouts. In the same study mentioned above, the individuals who participated in group fitness classes reported a 26.2% drop in perceived stress levels and a 12.6% increase in their perceived mental state. The individuals who engaged in workouts alone did not report any substantial changes in mental state.

When you’re working to achieve a fitness goal, whether it’s training for an obstacle course race or improving your health, it’s important to have fun. Remember, a fun workout regimen is a sustainable one!

Sign Up For Group Fitness Classes at RFT Coaching

AT RFT Coaching we offer a variety of group fitness classes for people of all skill levels. Some of our most popular classes include OCR Training and Mountain Fitness among many others. If you’re ready to get started on your physical fitness goals and want to have fun while doing it, you can come into RFT Coaching and try a class for yourself.

All our group fitness coaches are trained to provide you with the best physical fitness instruction available in Salt Lake City. They have diverse backgrounds in team sports, endurance sports, and military training.

To begin a free three day trial of a group fitness class, call our office at 801-685-6001 or contact us online today. We can’t wait to meet you!

The Top 5 Benefits of Strength Training

When you’re working out, there’s no doubt about it – strength matters. When your body is strong, there’s no limit to what you can do. That’s why strength and conditioning courses are the ideal foundation for building a fitness routine. Here, we’re going to take a look at the top 5 benefits of strength training and why enrolling in a group fitness class is one of the best decisions you can make for your physical health.

How Strength Training Improves Physical Fitness

Strength training is specifically designed to improve your overall physical fitness. Each workout consists of a variety of activities that target multiple areas of your body. One of the main areas that strength training improves is your core. Improved core strength makes it possible for you to build and tone muscles in other areas of your body and improve your physical fitness.

Can Strength Training Reduce the Risk of Injury?

While participating in a physical workout class or working toward a physical fitness goal, there are multiple instances when an injury could occur. By creating a foundation of physical strength through strength training, you increase the strength of your bones and muscles. When your bones and muscles are strong, they’re less likely to get injured. 

How Can Strength Training Increase Flexibility?

Flexibility is essential to achieving top physical fitness goals. When you target different areas of your body during strength training, the flexibility of your core muscle group improves, making it easier to perform a variety of physical activities. Flexibility also improves your posture and mobility and helps you achieve a better physical appearance.

How Strength Training Promotes Body Health

If you want to improve your physical body, you have to improve your health as well. Eating healthy, well-rounded meals is key to your health. However, strength training helps as well by improving your metabolism and making it easier for your body to digest food. Furthermore, when your body is in top physical condition, it’s better prepared to fight off germs and viruses that can bring you down.

Ways that Strength Training Boosts Your Mood

There’s nothing better for your body than being in a good mood. Strength training provides your body with the exercise it needs to kick up the production of endorphins that boost happiness and help relieve anxiety. Being in a better mood helps you make better food choices and gives you the energy you need to achieve all of your fitness goals.

Enroll in a Team Strength Training and Conditioning Course Near You

If you’re ready to experience the best physical fitness of your life, it’s time to enroll in a strength and conditioning group class at RFT Coaching. We offer a variety of group classes and access to personal coaches who are dedicated to providing you with the support you need. The staff at RFT Coaching have backgrounds in team sports, endurance sports, and the military.

To get started on your physical fitness goals, call 801-685-6001 or contact us online to reserve a spot in one of our popular strength and conditioning courses.

Top Tips For Boosting Your Endurance

When it comes to achieving big fitness goals, endurance plays a key role. In the physical fitness world, endurance is how well you can endure both cardiovascular and physical strain. Improving your endurance allows you to work longer and harder to improve your body. Therefore, whether you’re training for an obstacle course race, training to break a record, or training to become a better athlete, endurance is your friend. To boost your endurance so you can become the best version of yourself, take a look at these three tips!

How Can You Create A Strong Foundation of Strength?

To achieve top endurance, foundational strength is essential. Foundational muscle groups include your core, legs, arms, and cardiovascular system. The best way to build strong core muscles is through strength training. Group fitness classes and personal coaching are both ideal ways to gain a strong foundation of strength.

What Are the Best Ways to Engage In Active Recovery?

All workout plans have days and periods for recovery. The key to building endurance is to take advantage of those periods by engaging in active recovery. Instead of taking entire days off, take a recovery day to engage in yoga or stretching exercises. Likewise, between high-intensity sprints, take a light jog instead of sitting down to rest. Keeping your muscles in similar motion throughout recovery times will help you build endurance.  

How to Maintain Variety In Your Workout

Doing the same workout over and over again will not help you build endurance. To build endurance you must engage your body in a variety of physical activities. Many personal coaches recommend combining strength training, cardiovascular workouts, and HIIT workouts to create a well-rounded physical activity plan that works to build endurance. 

Build Power

A key to endurance is creating power behind your movement. Plyometrics are an ideal way to build powerful muscles. Examples of plyometric exercises include:

  • Jumping rope
  • Box jumps
  • Skipping
  • Hopping
  • Lunges
  • Jump squats 

Incorporating these activities into your workouts will help your muscles become familiar with impact and be able to endure longer and harder physical activity.


Last, to build endurance you must commit to your physical routine. Skipped workouts or workouts where you do not give it your all do little to increase what you’re able to endure. If you want to be the best physical version of yourself, you must commit to becoming that person – no excuses. Find ways to keep yourself motivated such as reading books, following fitness blogs, or keeping an activity tracker. 

Enroll at RFT Coaching to Improve Your Endurance

If you’re ready to commit to your physical goals and build your endurance, then it’s time to enroll at RFT Coaching. We offer a variety of team strength and conditioning classes as well as OCR Training, Mountain Fitness, and Personal Coaching. To improve your endurance, we highly recommend personal coaching sessions. Our founder, Chris Judy, has a background in endurance sports and will work alongside you to create a one-of-a-kind fitness plan that engages your core muscles and builds endurance. 

To schedule your first personal coaching session, call us at 801-685-6001 or contact us online today.


Work Capacity

Warm 3 rds: 10 shuttles, 10 dips, 10 good mornings, toe touch

20 min AMRAP: 10 DB snatches (35/45), 10 dips, 10 squats, 10 leg raises

LB Complex

3 rds: child’s pose, wall squat, pec/lat


Work Capacity

Warm 3 rds: 10 shuttles, 5 chin ups, 10 sit ups, toe touch


Goblet squats (35/26),

KB push press (35/26),

Barbell rows (95/75),

Sit ups,

Shuttles x10′ (10=100′ shuttles (2), 20=200′ shuttles (4) and so on up to 500′ shuttles (10))


LB Complex

3 rds: pec/lat, wall squat, airplane seat




Warm 3 rds: 100′ high knees, 100′ butt kickers, 100′ grapevine, ankle mobility

3 rds 5 mins each station: Bike, 10 shuttles + 10 leg raises, Step ups

2 rds: Jane Fondas, 50 SHJ’s (ea)


Work Capacity

Warm 3 rds: 10 squats, 5 pull ups, 10 good mornings, wall squat

10 min AMRAP: 5 KB get ups (53/35), 10 squats, 15 push ups

-rest 5 mins-

10 min AMRAP: 10 sled tugs (BW/75%), 10 dips, 10 sit ups


4 rds: 10 hip raises, 1 min 6” hold, 10 russian twists (ea), :30 sec superman

3 rds: pec/lat, toe touch, banded triceps



Warm 3 rds: 10 Push press (45/35), 10 squats 10 sit ups, child’s pose

1 RM Push press

6×2 Push press @ 85%, hip flexor

5×4 SDHP, 6 bent over rows, airplane seat

6×8 Back squats, 2 jump lunges (ea), pigeon


Work Capacity

Warm 3 rds: 10 shuttles, 10 push ups, 10 sit ups, butterfly

10 RFT: 10 OH lunges (ea) (45/25), 10 release push ups, 10 hip raises, 10 jingle jangles

LB complex

3 rds: hip flexor, airplane seat, cobra


Work Capacity

Warm: 3 rds: 10 shuttles, 5 chin ups, 10 flutter kicks (ea), frog

25 min AMRAP: 10 kb cleans (53/35), 10 lunges (ea), 10 reverse crunches, 10 push ups, 6 shuttles

4 rds: 10 hollow rocks, 30 sec resisted turns, 10 oblique raises, 10 FDBE

3 rds: child’s pose, butterfly, pec/lat



Warm: 3 rds: 100′ High knees, 100′ butt kickers, 100′ grapevine, 10 push ups, 10 good mornings, ankle mobility

45 mins: 100 step ups, 5 pull ups, 10 sit ups, 20 flutter kicks

2 rds: Jane Fonda’s, 50 SHJ’s (ea)

3 rds: 5 dislocates, cobra, toe touch