The Strength Training Guy!

Strength training has been around a long time, it actually dates back to ancient Rome. Anthropologists noticed that the arm and leg bones of gladiators were extremely developed and the bone density was as high as that of modern athletes. Now I’m not saying that if you start strength training you will be able to battle gladiators, but it will help you in every aspect of your life.

The benefits of strength training have an effect on our overall appearance and body composition, which can directly influence self- esteem, self- worth and level of confidence. Here are my top five reasons to start a strength training program:

  1. 1. Decreased risk of coronary disease
  2. 2. Increased metabolic rate – helps burn more calories on a daily basis
  3. 3. Increased lean muscle mass – women will NOT get big and bulky (this is due to their low levels of testosterone)
  4. 4. Increasing and restoring bone density
  5. 5. Enhanced performance in sports, exercise and life in general

Tim Karolyi is my prime example of how starting a strength program can change your life forever. Tim initially came to the gym looking to lose a few unwanted pounds. After several weeks of training the weight started coming off. We didn’t just notice the changes in his body, we saw the change in his confidence and attitude. Tim looked at the pictures on the wall of all the men and women who competed in local bodybuilding competitions and decided to give it a try. After twelve weeks of intense training and diet, he entered the 2011 NGA Mr. Philadelphia. Tim didn’t win but just stepping onto the stage was a victory!

Building a strong, lean body doesn’t only increase productivity in athletes, it is essential for anyone who wants to feel better about themselves. Since research indicates that without strength training, we lose about ½ pound of muscle every year of our lives after the age of thirty, I suggest starting a strength program. Now go and get strong and stay strong!

Rich is a Philadelphia Police Officer, Certified Personal Trainer and Strength and Conditioning coach for the Sts. John Neumann & Maria Goretti High School football team. Over the last 18 years he has competed in Powerlifting, bodybuilding and strongman.  In that time he has been a national and world Champion Power Lifter with the Amateur Athletic Union as well as holding titles in light weight Mr. Philadelphia (NGA) and Mr. Pennsylvania (USNBA). To learn more about Rich check out

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