August Special 

We also provide online training/coaching.  This is perfect for those who have experience with weights but need a structured program.  For the month of August our remote training group is only $50 a month. 

The benefits of our powerlifting group are:

• Private Group
• Weekly Program (4 days a week, updated every Sunday)
• Video Review of your lifts
• Instructional Videos
• Customized Meet Prep
• Questions Answered
• Low Monthly Cost ($80) $50

Click here to begin

Benefits of Strength Training in Older Adults

 I wanted to share this surprising fact I read that 7 out of 10 women and 7 out of 20 males over 70 are unable to lift 10 lbs.  Now take a minute to think out your day, your daily activities:  taking out the garbage, lifting a laundry basket, getting out of a chair, lifting the grandchildren and the list goes on and on.  When you are unable to do these activities, you have to rely on someone to help.  This begins the loss of independence. I have worked with many clients 50+, and the one thing they fear the most is the loss of their independence, sometimes even more than death. This is where a proper strength training program can help. Scientific evidence has shown that maintaining muscular strength is an important role in successful aging.  I know the last thing you associate with strength training is older adults.  But with proper guidance and modifications it has many benefits:

 

• 1.   Bigger, stronger muscles- everyone remembers the phrase “use it or lose it”, it definitely applies here. As we get older we begin to lose muscle mass, this make daily activities even harder.  With a regular strength program you will begin to see a noticeable change in 4-6 weeks.
• 
  
• 2.   Better balance- balance problems are usually a sign of weak muscles.  As we build muscle and get stronger our balance generally improves.  Resulting in fewer falls.
• 
  
• 3.   Daily activities become easier- this is where you start to notice functional strength.  Functional strength is defined as “training to improve real-world performance”, as your strength increases you will begin to notice daily activities getting easier. 
• 
  
• 4.   Stronger bones- strength training is one of the most important steps in the prevention of osteoporosis.  Research has shown that strength training can help strengthen our bones and avoid this disease.
• 
  
• 5.   Better mobility- with added strength stairs become easier and we can walk faster and farther.  This increases our independence and deduces our reliance on other people.
• 
  
• 6.   Better weight management- strength training, especially combined with aerobic training is a great way to control our bodyweight.  Your body burns calories and fat while you exercise.  Also as we build muscle, our metabolism increases.  Remember that muscle weights more that fat, so don’t go by the scale, go by inches.  It is possible to lose inches without much change in total bodyweight. 

 

Strength training is safe for everyone.  But as with any exercise program always check with your doctor first.  Remember to perform the exercise correctly and start slow, the majority of injury occur from progressing too quickly.  With all the compelling evidence linked to strength training and regular exercise, the time to get started is now.

Why Women Need Weight Training

 Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.

Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, gives 10 important reasons why women need to take strength training seriously:

1. You'll Lose More Fat Than You'll Gain in Muscle. Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott's research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up, explains Kraemer.

2. Your New Muscle Will Help Fight Obesity. As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!

3. You'll Be a Stronger Woman. Westcott's studies indicate that moderate weight training increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Kraemer notes that most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.

4. Your Bones Will Benefit. By the time you leave high school, you have established all the bone mineral density you'll ever have--unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

5. You Will Reduce Your Risk of Diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

6. You Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.

7. You Will Be Able to Beat Back Pain and Fight Arthritis. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints.

8. You'll Be a Better Athlete. Westcott has found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.

9. It Will Work No Matter How Old You Are. Westcott has successfully trained numerous women in their 70s and 80s, and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

10. You’ll Strengthen Your Mental Health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their program.

USA Powerlifting Meet Guidelines- May 31, 2020

FYI...  Please be aware of current USA Powerlifting guidelines for meets moving forward. 

___________________________

USA Powerlifting Precautions for Resuming Powerlifting Competition

May 31, 2020

As USA Powerlifting prepares to resume competition, the following strategies are to be employed for the safety of athletes, staff, and spectators. These precautions must be followed and apply to all levels of competition, from local to national. These policies will be reviewed periodically in light changes made to guidelines regarding reopening, safety of groups and sporting events, and as new information becomes available regarding safety procedures.

All athletes, officials, coaches, and spectators must wear masks, before, during, and following competition. This applies to all present in the venue. 

Athletes, coaches and spectators are responsible for bringing their own masks, and the meet director will provide masks for officials, including spotters, scoring staff, referees should they not have their own. Homemade masks are acceptable at this time unless recommendations by health authorities suggest that other types are necessary. Masks should be plain or if printed, fall within the guidelines within the USA Powerlifting rulebook. 

Mask use will follow CDC guidelines as follows:  

The mouth and nose are fully covered.

The covering fits snugly against the sides of the face so there are no gaps.

The cloth face covering can be tied or otherwise secured to prevent slipping.

The face covering is not shared with anyone else.

Those athletes, staff and/or spectators feeling ill, who have a cough, a fever, or other physical symptoms should withdraw from the competition. Should a participant be found to be ill, they will be removed from the venue.

Registration will take place as usual prior to competition. All participants must:

Bring their own pen or pencil.

All of those either working registration or waiting to register must wear a mask, stand six feet apart, and refrain from touching the registration table, staff, or other lifters.

Equipment check is waived at this time. However, those found to be using equipment illegal for the division they are in, e.g. raw, equipped, etc. will be removed from the meet and must leave the venue. Spot checks will be performed for approved equipment by officials. 

Weigh-ins will take place with one athlete and the weigh-in official present only, with the exception of minors, who must have a parent or coach present.

Everyone present in the weigh in room must wear masks and the athlete will show appropriate identification and membership while holding the items. They will not be handed to the weigh in official or placed on the table.

The athlete will stand on the scale which is covered by a paper towel, which will be discarded after each lifter. 

Those waiting in line to weigh in must wear masks and stand at least 6 feet apart.

After completing weigh in, the athlete must leave the weigh in room and the area where the weigh in has taken place, i.e. don’t stand and talk to the other competitors.

Competitions will run in sessions, with two flights per session, for a total of 28 athletes per session per platform.  

Athletes will arrive 30 minutes prior to weigh in and leave after the session awards and drug testing procedures are complete. Organizers may schedule as many sessions as are practicable each day of competition.

Multiple platform meets will be allowed. However, each platform must be separated by a minimum of 10 feet allowing officials between platforms to maintain appropriate distancing.

The warm-up room will be segregated from the competition area. If it is not possible to put them in separate rooms, they will have dividers to separate competitors and those warming up.  

Warmup platforms will be limited to 4 athletes. There may be one coach per athlete. Athletes and coaches are encouraged to assist each other, minimizing personnel in the warm-up area.

Staging area will be separate from the competition area, spectator area, and warmup room. All athletes waiting to enter the platform will maintain 6-foot separation.  

Attendees, including athletes, coaches, officials, and spectators in each session may not exceed the limit set by local health authorities. However, multiple sessions may be scheduled with attendees leaving the venue after the session they are participating in.  

Spectators, if permitted by following local government guidelines regarding gatherings must be spaced so that they are no closer than 6 feet from other spectators. The spectator area will be separated from the competition and warmup areas. Spectators must wear masks at all times.

Drug testing procedures will remain unchanged, with selected athletes being tested in a private restroom with one testing official, or an official and a parent/coach if a minor. All parties must sanitize their hands prior to entering the testing facility, and all parties must wear masks. The testing official shall wear a new pair of gloves upon entering the testing facility which will remain on throughout the testing process of the athlete. Athletes will complete their own paperwork in the presence of the testing official. Sample will be collected and separated by the athlete per USA Powerlifting procedures, paperwork completed and included, and the package sealed at the direction of the testing official. Identification will be viewed but not handled by the testing official. After each drug test, the athlete and accompanying parent/coach will leave the venue. The testing area, and work surfaces will be sanitized after each testing session, and gloves worn by the testing official replaced. 

General precautions:  

Bars plates, and collars will be sanitized between each round (i.e., squats round 1, squats, round 2, etc.). This must be accomplished by spray-type disinfectant.  

Warmup equipment must be sanitized between each session.

Hand sanitizer or portable hand washing stations will be provided. 

One of these sanitizing strategies must be used by the athlete prior to each attempt. Chalk may be applied after hand sanitizing. 

Attempts will be given orally, rather than in writing and scoring staff will write them down in the presence of the athlete or coach. The athlete or coach may not touch or approach the scoring table closer than 6 feet. 

Local Health Services guidelines in regard to attendance size supersede the above policy.

 

Please visit the CDC Website for more information on COVID-19

Covid19 update

Hello, I hope that everyone is doing well during this time.  It has been a challenging time indeed, over two months now with the “stay at home order”.  As California begins the reopening process, I wanted to update everyone on the status of Big Buddha Barbell.

Big Buddha Barbell is and will continue to be a 1-on-1 studio, this keeps our foot traffic to a minimum.   This is definitely an advantage I have over other high volume gyms. Meaning each session will have two people, myself the trainer and my client.  The studio is by appointment only, there are no walk-ins and appointments are scheduled with enough time in between to wipe down all equipment used to prepare for the next person.  The safety of my clients are my top priority. 

 

If you have ever considered having a trainer now is the time.  Don’t let the Summer scare you, the studio is air conditioned with a high of 70 :)  I can help you reach your goals and lose those quarantine pounds.   As of today, we are currently not open, but expect to be soon.  I have already been getting emails and calls from people requesting specific days and times for when we do reopen.  Appointments will be first come first serve, so if you have a day and time drop us an email at info@bigbuddhabarbell.com .  I will also be running a special at the time of reopening.  

Stay Strong and Safe,

Josh