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Strength Changes Everything

Strength Changes Everything

De: The Exercise Coach
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The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach’s unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.Copyright ExerciseCoach.com Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Why Strength Training Should Be Your Go-To Exercise for Blood Pressure Reduction
    Aug 12 2025

    What if lowering your blood pressure didn’t require medication, endless cardio, or drastic lifestyle changes?

    In this episode, Amy Hudson and Dr. James Fisher explore the benefits of strength training as an effective, science-backed way to reduce blood pressure. They discuss how lifting affects your heart health, the ideal training intensity for real results, and why even short, infrequent workouts can make a big difference.

    Tune in to hear how simple, time-efficient workouts can support heart health, and why it might be the most underrated tool in your fitness routine.

    • Dr. Fisher starts by tackling one of the most overlooked benefits of strength training and why it should be your go-to exercise for blood pressure reduction.
    • High blood pressure is responsible for nearly 7 million deaths every year. And yet, something as simple as strength training for just 20 minutes, twice a week, can have a significant impact on bringing it down.
    • Dr. Fisher breaks down a major meta-analysis involving over 2,300 people with prehypertension. Strength training was shown to be a highly effective standalone therapy for lowering blood pressure with no medication required.
    • Systolic pressure is the force when your heart pumps blood, and diastolic pressure is when your heart relaxes. According to Dr. Fisher, strength training helps reduce both, which makes it a double win for your cardiovascular system.
    • What the research found: Dynamic resistance training not only reduces blood pressure, it performs just as well or even better than aerobic exercise.
    • The most significant blood pressure drops come from training at moderate to vigorous intensity — about 60% of your one-rep max — proving you don’t need to go heavy to get real results.
    • Dr. Fisher and Amy agree that the earlier you start strength training, the better. It creates a long-term buffer, helping you maintain healthy blood pressure levels well into your later years.
    • According to Amy, if you’re already dealing with high blood pressure or prehypertension, science shows that strength training may actually help you more than traditional aerobic workouts.
    • Why cardio isn’t always the answer. While cardiovascular exercise elevates your heart rate, it also raises systolic blood pressure during the workout.
    • Dr. Fisher’s key exercise tip: Always remember to breathe during strength workouts. Holding your breath — even briefly — can cause your blood pressure to spike unnecessarily.
    • Dr. Fisher highlights how plaque buildup and stiffening arteries make it harder for your blood vessels to respond flexibly.
    • For Amy, keeping blood flowing regularly, you help your arteries retain their elasticity, which is essential for controlling blood pressure as you get older.
    • Amy’s visual analogy on resistance training: Strength training is like sending out street sweepers to keep your inner blood highways clear, preventing buildup and improving how efficiently your system runs.

    Mentioned in This Episode:

    The Exercise Coach - Get 2 Free Sessions!

    Submit your questions at StrengthChangesEverything.com

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

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    19 m
  • Muscle Size Increases - What's Happening Within Your Muscles
    Aug 5 2025
    Is bigger always better when it comes to strength training? In this episode, Amy Hudson and Dr. James Fisher break down the science of muscle growth, revealing why increased size doesn’t always equal increased strength. From neural adaptations to muscle fiber recruitment, they explore what’s really happening inside your body when you train – and why understanding it can transform the way you approach your workouts. Amy Hudson and Dr. James Fisher talk about increasing muscle size, and when that doesn’t happen.Back in the 1980s, a hypothesis by Digby Sale looked at the two key adaptations most people are interested in when it comes to growing their muscle.Hypertrophy is an increase in muscle size.Dr. Fisher explains that, “When we begin strength training, almost 99% of our adaptations and increases in strength are neural.” Dr. Fisher goes on to say that at some point our hypertrophic adaptations, or increase in muscle size, will kick in which can lead to an increase of muscle strength as well.Did you know that most people aren’t able to recruit 30% and maybe 90% of their muscle fibres.Dr. Fisher touches upon a project that looked at the different reactions (and results) between people used to exercise and some who typically don’t…“The increase in force and the increase in ability to produce force is a product of our ability to send continued, sustained and higher frequency impulses from our brain to our muscle fibers,” says Dr. Fisher.There are different structures within a muscle: the muscle fascicle, the muscle fiber, and the myofibrils. A 1-2% change in one of them doesn’t equal a change in the whole muscle.Dr. Fisher and Amy go through each muscle structure and its role within strength training and in the muscle growth process.It’s good to note that “myo” refers to muscle, so myofibril, for instance, refers to a fibril within a muscle.Hypertrophy revolves around an increase in size, while hyperplasia has to do with an increase in numbers.There’s some evidence around hyperplasia, though many people still question whether it truly exists.Did you know that somebody that has average size in muscles but is very strong has arguably better muscle quality than somebody who can produce the same amount of force but has much bigger muscles?The conversation touches upon two ways to measure muscle growth, “in vivo” and “in vitro,” as well as muscle architecture, the motivators for wanting to increase the size of one’s muscle, and the pennation angle of our muscles.For Dr. Fisher, strength training is wasted on people that just want bigger muscles, as it’s a superficial acceptance or adaptation to strength training. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - Beyond the Gym: The Role of Protein in Personal and Strength Training Success Previous episode - Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success Identifying the Structural Adaptations That Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review by Kent W. Jorgensen et al. 2020 Lou Ferrigno This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    44 m
  • Fix Your Core, Fix Your Back: Personal Training Insights You Probably Haven’t Heard Before
    Jul 29 2025

    Think core training is all about crunches and six-packs? What if the real key to a strong, pain-free core is the muscles you can’t see?

    Hosts Amy Hudson and Dr. James Fisher dive deep into the science of core strength, bust common myths, and reveal how personal training can help you target the low back and pelvic muscles that truly support your spine, posture, and overall function.

    • Today’s episode features hosts Amy Hudson and Dr. James Fisher addressing a listener’s question about the core.
    • Dr. Fisher starts his contribution by discussing the origin of the core, as well as where it’s located and why its role is crucial.
    • Amy points out that, for many people, “core” is synonymous with abdominals - when, in reality, other muscles, including the back, low back, and pelvic floor, are all part of the core.
    • Wondering whether you have weak muscles in your core? If you’ve experienced some degree of low back pain or low back stiffness, then those may be symptoms of a core that needs to be strengthened…
    • “One of the most common reasons for non-specific mechanical low back pain, which accounts for about 80% of back pain, is simply weak lumbar muscles,” says Dr. Fisher.
    • Furthermore, it’s been shown that strengthening the lumbar muscles can reduce back pain.
    • Dr. Fisher explains why the plank isn’t an exercise that can serve as a good assessment of our trunk - or core - muscles.
    • Having a weaker core and the challenge of training low back muscles link back to the so-called deconditioning hypothesis - Dr. Fisher unpacks this further.
    • Paraphrasing Dr. Fisher, Amy stresses how “It’s not very easy to effectively activate and train and strengthen those muscles in the low back with everyday activities.”
    • Dr. Fisher highlights how low back muscles are predominantly type-1 muscle fiber, so they’re not high-force muscles, but rather high-fatigue resistance muscles.
    • Dr. Fisher and Amy go through some workout routines that can help strengthen low back muscles (especially the ones you don’t see).
    • Working in their laboratories with people with low back pain, Dr. Fisher and his colleagues have seen a 200% strength increase over a 10-week training period.
    • Dr. Fisher and Amy talk about why doing a bunch of sit-ups isn’t the right way to obtain six-pack abdominals.

    Mentioned in This Episode:

    The Exercise Coach - Get 2 Free Sessions!

    Submit your questions at StrengthChangesEverything.com

    Previous episode - Beyond the Gym: The Role of Protein in Personal and Strength Training Success

    Previous episode - Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

    Más Menos
    25 m
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