Strength training IS all that it is hyped up to be

We already know the benefits of strength training (but let's list way too many anyway, because we can never say it enough):

• Builds and preserves muscle mass as you age

• Increases bone density (hello, fewer fractures down the road)

• Boosts metabolism, even at rest

• Improves insulin sensitivity and blood sugar control

• Strengthens joints and connective tissue, which means fewer injuries

• Improves posture and balance

• Supports heart health

• Sharpens mental health, mood, and confidence

• Improves sleep quality

• Keeps you functionally independent later in life (carrying groceries, climbing stairs, getting off the floor without a struggle)

• Slows age-related muscle loss (sarcopenia, if you want to sound smart at dinner)

• Improves body composition

• Reduces lower back pain

• Increases longevity

• I could keep going but I will spare you all

And now there's more evidence to back it up. A new 30-year Harvard study, tracking over 147,000 adults and published in the British Journal of Sports Medicine, found that people who did roughly double to quadruple the standard guideline of strength training saw the biggest payoff: 90–120 minutes per week was linked to a 13% lower risk of dying from any cause, a 19% lower risk of cardiovascular death, and a 27% lower risk of dying from neurological disease. Interestingly, going beyond 120 minutes didn't move the needle further — so more isn't always more, but a little extra clearly is (Zhang et al., 2026).

I don't expect everyone to double or quadruple their strength training. BUT if you've been looking for a reason to add a little more activity into your week, this is your sign.

To make that easier, we're adding a pop-up mat Pilates class in a couple weeks. Assuming everyone who attends loves it (we think you will), it's here to stay. It'll be taught by Brittany, who's been teaching strength and Pilates classes for about 5 years across several studios around the city and online. As Brittany puts it: "Pilates is a great compliment to strength training — it focuses on full body awareness and creates more mindful movement, a stronger core, increased balance and spinal mobility, and muscular endurance."

Drew, one of our trainers, will also be spinning vinyl for this one — if you've never heard him showcase his DJ skills, this is your chance. In Drew's words: "SimpleWednesday plans to smooth the mood for our matted Pilates class! Don't gotta be crazy." Spots are limited to 12 people, so if you're genuinely interested, [sign up here]!

One more thing — cookout tomorrow!

Join us at Wicker Park from 12–3 for food from both Irazu and our partner Sous. Bring a friend (please — otherwise I'm going home with way too much food). Come hungry, come ready to hang out, and let's make it a good one.