By Eduardo, General Manager at Planet Fitness Alhambra
Strength training is growing in demand among all age groups and it’s clear why with benefits including improved posture, reduced back pain, and decreased risk of chronic diseases like diabetes and osteoporosis, making it great for all ages. It can be tailored to any fitness level, age, or goal. Strength training has also been shown to lower the risk of cardiovascular disease by 40-70%.
It also helps with maintaining bone density, muscle mass, and it can boost resting metabolic rate by 4-7%, helping with long-term weight management. Adults lose 3–8% of muscle mass per decade after age 30; strength training can reverse this decline. Mental benefits exist as well, including boosts in mental resilience and confidence, increased endorphins, and reduced stress and anxiety.
Here’s how you can incorporate plate-loaded equipment into your workout routine to increase strength and reap its plethora of benefits.
Plate-Loaded Magnum Hack Squat (commonly known as a back-supported squat or sled squat):
1. Standard Hack Squat (Quad Focus)
- 4 sets x 8–12 reps
- Rest: 90 seconds
- Tips: Feet shoulder-width apart, squat down as far as you can safely go, ideally so that your hips drop below the level of your knees. Push through your heels.
2. Hack Squat with Narrow Stance (Outer Quad Emphasis)
- 3 sets x 10–12 reps
- Rest: 60–75 seconds
- Tips: Feet close together; keep knees tracking over toes.
3. 1.5 Rep Hack Squats (Time Under Tension)
- 2 sets x 6–8 reps
- Rest: 60–75 seconds
- How: Lower all the way, come halfway up, go back down, then all the way up = 1 rep.
Plate-Loaded Magnum Supine Press (commonly known as a bench chest press):
1. Standard Supine Bench Press (Machine)
- 4 sets x 8–10 reps
- Rest: 90 seconds
- Focus: Controlled eccentric (lowering) for 3 seconds; press explosively.
2. Single-Arm Supine Press (Unilateral Work)
- 3 sets x 10 reps per arm
- Rest: 30 seconds between arms
- Purpose: Address imbalances and improve core stability.
3. 1.5 Rep Supine Press (Increased Time Under Tension)
- 2 sets x 6–8 reps
- Rest: 75 seconds
- How: Lower all the way, press halfway up, go back down, then press to full lockout.
Plate-Loaded Magnum Calf Seated Machine:
1. Standard Seated Calf Raises
- 4 sets x 12–15 reps
- Rest: 60 seconds
- Focus: 2-second squeeze at the top, 3-second eccentric on the way down.
2. Pause Reps (Isometric Focus)
- 3 sets x 10 reps
- Rest: 45–60 seconds
- How: Hold at the top contraction for 3 seconds each rep.
3. Slow Negatives (Eccentric Overload)
- 3 sets x 8–10 reps
- Rest: 60 seconds
- How: Lift quickly, lower for 5 full seconds.
Most importantly, strength training boosts confidence, which goes way beyond the gym! It helps you move through life with more balance, flexibility, and resilience, whether you’re lifting weights or looking to lift your mood.
