Uncategorized Archives - Evolve Fitness


If you’ve ever been to a gym, you know the guy I’m about to talk about. The guy that wears that weird tank top. He screams every time he lifts a weight, and you’re sure that vein in his head is eventually going to pop. Between sets, he spends an uncomfortable amount of time looking at himself in the mirror, posing and flexing for the world to see. Yeah, you know at least one guy like that.

Even though he might be a little obnoxious, he’s using weight lifting to enhance his health and fitness. For that guy, though, he might be lifting weights strictly for the aesthetics. That doesn’t change the result, however. He’s still healthier because of his weight lifting routine.

Now, you’re probably thinking that you don’t want to be as big and bulky as that guy. Don’t worry; you won’t. That guy lives in the gym, and you don’t need to adopt his routine or his caloric intake.

All you need to do is adopt a simple weight training routine, and your body will thank you. In this article, we will explore the many reasons why you should lift weights and the benefits that come along with it.

Weight Training Is For More Than Muscles


Everyone knows that weight training builds muscles. But did you also know it can strengthen your bones and even help rebuild bones? This is especially helpful for people older in age with the risk of developing osteoporosis, and bones that are more brittle to begin with.  

After age 40, a combination of age-related changes, inactivity, and inadequate nutrition causes us to lose 1% of our bone mass every year. Weight training can help counteract that.

Studies have shown that lifting weights plays a role in slowing bone loss, and even building bone. Activities that put stress on bones can nudge your bone-forming cells into action. The stress from weight lifting comes from the pushing and tugging on your bones during training. That results in stronger, denser bones.

The Benefits No One Tells You About


Along with helping your body regrow bone, there are several more benefits of weight lifting that no one talks about.

We all know lifting weights will give you big arms and a toned chest, but what are the benefits we don’t know about?

The Reduced Risk Of Heart Attack And Stroke


If you still need a little more motivation to start lifting weights, this should do it. One of the most significant benefits of weight lifting is the effect it has on your overall health. Lifting weights makes you a healthier person overall. Recently, however, strength training has been proven to reduce the risk of heart attack or stroke.

The study was undertaken at the Cooper Clinic in Dallas. More than 12,500 patient records were anonymized for men and women, most of them middle-aged, who had visited the clinic at least twice between 1987 and 2006. The subjects were categorized according to their reported resistance exercise routines, ranging from those who never lifted to those who completed one, two, three or more weekly sessions.

Another category was aerobic exercise and whether subjects met the standard recommendation of 150 minutes per week of brisk workouts. This exercise data was then cross-checked against heart attacks, strokes and deaths during the 11 years or so after each participant’s last clinic visit.

What they found was pretty dramatic. The risk of experiencing a heart attack or stroke was about 50% lower for people who occasionally lifted weights compared to those who never lifted. The people who lifted twice a week for nearly an hour total had the most significant declines in risk.

This is great news for weight lifters because it finally proves that there are heart benefits even with a very small amount of resistance exercises.

Weight Lifting For Beginners


If you’ve never done any type of weight lifting before, it can be pretty intimidating to get started. Just mustering up enough courage to walk into the gym is a huge accomplishment for many people. Hiring a personal trainer is always an option. They can teach you the ins and outs of everything, and help you design a workout that’s suited to your needs.

If you don’t want to hire a personal trainer, here are some rules of etiquette and common mistakes you should avoid when you’re first starting out.


Mistakes To Avoid:

It’s As Simple As Up And Down

Did you ever imagine that picking something up and then putting it down could be so beneficial to your health?  That’s what weight lifting is, and it can work wonders for your mind and your body.

There are no magic pills, no complicated moves, and no expensive superfood shakes involved. All you have to do is lift weights, even just a little bit, and you will be better off because of it. You will look better, feel better, and you will likely live longer because of your weight training.

You don’t have to be “that guy” in the gym. No one expects you to squat 500lbs or do pull-ups for 30 minutes straight. Even the most straightforward routine will pack fantastic health benefits.

Don’t want to buy a gym membership? No problem. Amazon.com is your best friend because you can buy a weight bench, dumbbells, resistance bands, or anything else you need so you don’t have to leave the comfort of your own home but still get in a great workout.

So, what are you waiting for? Go grab a set of weights and start lifting.

When you’re ready to commit to getting fitter and healthier by joining a gym, the big chains may seem like an obvious choice. They’re the ones that are in your face, with splashy advertising campaigns and killer deals. But before you rush off to sign on the dotted line at your nearest Gold’s or Bally Fitness, take a moment to consider the downsides of joining a big box gym. It may just lead you to bypass the big guys as you seek out your friendly local health club.


photo credit: Richard


Boston is home to a lot of gyms. That makes it a great city to get in shape in, but also a rather confusing one when it comes to selecting the gym that’s best for you to claim as your training base.  Many gyms offer special promotions, along with flashy bells and whistles in order to get your business. If you don’t do your research, you may end up training in an uninspiring environment with sub par equipment. At Evolve Fitness, we firmly believe that our gyms offer the best experience AND value in the greater Boston area, but we thought we would put together a list of 10 things to look out for when searching for the right Boston gym to meet your fitness needs.



Hire A Personal Trainer

The holidays are coming to a close, the new year has officially begun, and it’s time to snap back to reality.

We’ve all been there.

You’ve made a few new year’s resolutions, and THIS is going to be the year that you actually stick to them. Inevitably, at least one of your determinations this year probably has something to do with physical fitness.

Maybe you want to lose weight, or put on muscle, or add a few miles to your distance running. Maybe you want to crush your previous Spinning performance, or practice Yoga five days a week. Or maybe you just want to get in shape and feel better about yourself.

Whatever your goals are, and whatever the reasons are behind them, the new year really is an excellent opportunity to set expectations for yourself and exceed them.


Achieve Your Fitness Goals in 2016

For many of us, the holiday season means enjoying time off with family and friends, copious amounts of food, and maybe a glass or two (or three) of egg nog.

And why not? We’ve earned it, right?

But unfortunately, it can be a little too easy to undo months worth of hard work at the gym with a few over-indulgent weeks in November and December. Don’t get me wrong, there’s nothing wrong with skipping your workout to enjoy a holiday party or a family gathering. But if you want to stay on track for your fitness goals this holiday season, it’s important to strike a balance between fun and health during this tempting time of year.

So with that in mind, Evolve Fitness has decided to put together a list of some of our favorite health and wellness tips for the holidays.  Enjoying holiday traditions with loved ones is the best part of this time of year, and not something to take for granted. But at Evolve Fitness, we believe that it’s possible to do so while still setting yourself up for your healthiest year yet in 2016! So hopefully this list will help you and your family brainstorm ways in which you can enjoy your holiday traditions while still living a balanced, health-conscious lifestyle.