Will weight training make me bulky?
On the contrary – weight training makes you leaner. Muscle is a fat-burning machine. The more muscle you work, the higher your after-burn is, and the more muscle you have, the more calories you burn at rest.
Additionally, women are able to gain strength without a significant change in muscle size. Testosterone is the hormone that is responsible for hypertrophy (the increase in muscle size in response to weight training). As women, our bodies simply do not produce enough testosterone for this to naturally happen.
How heavy are these weights we’re talking about?
The beauty of exercising with weights is that you can lift as light or heavy as you like. Our mission is to make strength training accessible and show you the path to reaching your own individual fitness goals.
The foundation of weight training is proper form and taking the time to practice and understand the movement (what muscles are being activated and what it should feel like). We start you with a low weight in order to accomplish this.
“Lifting heavy” is subjective and extremely personalized. It could be adding anywhere from 2.5 pounds to 10 pounds, depending on the exercise and your skill level. We will encourage you to move up to a heavier weight over time (because that’s where the magic happens), but only when you are ready and your body has adapted to the weight you’ve been using.
I’m a beginner, can I do this?
Absolutely. We all have to start somewhere. One of the best parts about our program is that it can be customized to be more or less challenging - so all fitness levels are welcome! The entire point of high-intensity interval training is to keep going as long as YOU can tolerate, and with strength training, you’ll progressively get stronger with time and consistency. Each class offers movements that vary in skill level, making it inclusive for both exercise fanatics and those just beginning their fitness journey.
When will I start seeing results?
If you're new to weights, you will feel stronger after just two weeks thanks to neurological adaptations. Numerous studies have shown that several weeks of strength training results in 3 pounds more muscle, 4 pounds of fat loss, and a 7% increase of resting metabolic rate. Which means your body is burning more calories at rest just to perform its basic functions.
We encourage 3-4 classes a week for optimal results. Why? After a challenging strength training session, your body requires more energy for up to 72 hours for muscle-remodeling and microtrauma repair. Which means that if you take a class every 2-3 days, your metabolism stays continuously elevated, making your fitness goals sustainable for the long haul.
What’s the deal with partner workouts?
We didn’t just make up a 200% improvement in performance and results! While it’s well-known that having a workout buddy keeps you more engaged and accountable, researchers put it to the test and came up with tangible data.
58 sedentary college females were instructed to ride a stationary bike for as long as they could over six sessions. While individual riders averaged a 10 minute duration, the women paired with partners averaged 21 minutes. And it didn’t stop there - the woman in the partner group with the longest duration overall averaged almost 32 minutes!
We’ve structured our circuits in supersets, which means you are doing back-to-back exercises with a partner. We intentionally designed our program this way to maximize your results, but also so you can connect with your girlfriends throughout the week and meet awesome new ones.
Do I have to sign up for classes with a friend?
No. Friends are more than welcome to work out together, but it’s not necessary. We will always pair you with another member. If there’s an odd number of people in class, we say the more the merrier and will make a group of three!
Why am I sore the next day?
You are experiencing DOMS (delayed onset muscle soreness), which is soreness that occurs 24-48 hours after strenuous exercise. If you are new to working out, you can help prevent DOMS by starting at a lower intensity for the first 5-10 sessions.
It is so important to remember that getting in shape isn’t a sprint, and we need to allow our bodies to become acclimated to exercise. Plus, you won’t reach your goals if you are in pain, or worse, injured. Start light at a slow to moderate pace, then gradually increase the intensity as your endurance and strength improves. Trust the process and you will be surprised at how quickly your body adapts!
Why don’t we wear heart-rate monitors?
Don’t get us wrong, HRMs are a great way to help hold yourself accountable during your workouts. But contrary to popular belief, while they do accurately measure heart rate, they can grossly over or underestimate calorie expenditure. And they perform most accurately during aerobic cardiovascular training, not anaerobic resistance training. Simply put, they’re just not as effective for our workouts and we’d rather not drive up our members’ costs for data that might not be accurate.
What should I expect in class?
We suggest arriving at least 10 minutes before your scheduled class begins. Make sure to check yourself in when you arrive. We encourage you to bring a water bottle and a small towel. Class starts with an overview of the day’s workout, followed by light stretching and a warm-up, and then the circuits begin.
Should I eat beforehand?
Definitely. Your body is going to need fuel to power through your workout. We recommend eating a small carbohydrate-based snack 1-2 hours before class.
Why the carbs? Carbohydrates break down into glucose, which is the sugar that muscle uses for energy. Cars don't run on empty, and neither does your body. A small carb snack ensures that you have enough gas in the tank to propel you through your workout.
And don't worry, your body only stores excess sugar as fat. Trust us when we say our classes are gonna burn right through that snack.
Can I take classes if I’m pregnant?
Ambition Fitness and its staff are not medical professionals. Participants are urged to always consult a medical professional or physician before participating in activity or starting an exercise program.