In today’s fast-paced world, where technology governs our daily activities and most people spend hours sitting at desks or indulging in other sedentary lifestyles, maintaining good posture can often become an afterthought. However, did you know that your posture has a direct correlation with your core strength? Strengthening your core is not just about achieving aesthetic goals; it plays a profound role in enhancing your posture, leading to longevity and overall wellbeing. As

Embarking on a fitness journey can be both exciting and overwhelming. Many people start with enthusiasm but struggle to maintain consistency or see the results they desire. This is where personal training can make a significant difference. A personal trainer offers guidance, motivation, and expertise tailored to your unique needs. Whether you are a beginner or an experienced athlete, personal training can transform your fitness experience and outcomes. The Benefits of Persona

By Amanda Boike Fitness If you’ve ever done a 60-minute workout that felt like… mostly rearranging dumbbells and choosing a playlist (relatable), you already know the secret: Minutes don’t equal results. Dose equals results. And effective strength training, especially low impact strength exercises , is all about the dose. Time is a container. Your muscles care about the stimulus. Cardio guidelines often talk in minutes. Strength training? It's about sets, effort, and progress

By Amanda Boike Fitness Injury has a way of turning even the most confident, capable woman into someone who side-eyes a flight of stairs. Here’s the good news: you don’t need to “go hard” to come back strong. You need smart loading ; the kind that gives your muscles a meaningful job while keeping your joints and tissues on speaking terms. This guide is your no-drama roadmap to Low Impact Strength Exercises  that rebuild strength after injury, especially if you’re busy, peri/m

By Amanda Boike Fitness Featured Summary Low impact doesn’t mean low effort. Build real strength with dumbbells 2-3 days/week  using 2-4 sets of 6–12 reps  at RPE 7–9  (leave ~0–3 reps in reserve ). Expect noticeable strength changes in ~8–12 weeks . In Chicago, in-home personal training often runs ~$50–$150/hour . (Source: CDC; Thumbtack; Sports Medicine) Why Low-Impact Strength Training? If it feels like your body is telling you "please stop!!" during or after jumpy workout

By Amanda Boike Fitness Article Summary: Yes, low-impact strength can build lean muscle if you train at the right intensity. Do 3 full-body sessions/week, aim for 4-8+ hard sets per muscle, and finish sets with ~1-3 reps in reserve. Many people notice meaningful changes in 8-12 weeks. In Chicago, in-home trainers often cost ~$50–$150/hour. What is Low-Impact Strength Exercise? If “low impact” makes you think “light and easy,” I’m here to lovingly correct you. Low impact just

By Amanda Boike Fitness Low-impact strength training  helps older adults  and women over 40 build muscle  and move better. It does this by putting less stress  on joints, making it a safer way to get stronger. This article explains why joint -friendly strength work is important. It shows how it helps stop muscle  loss and keeps bones healthy. You'll also find easy exercises and plans you can use at home or with a coach. Many older adults  worry that lifting weights will make

By Amanda Boike Fitness If you work out at home and wonder if it's enough to change your body, the answer is yes. You can definitely build strong, defined muscles and improve your balance and movement from home. You don't need fancy machines or a busy gym schedule. The main idea is to train close to muscle failure. This is a key part of good strength training because it gives your muscles the best challenge to grow. This method also protects your joints, helps you stick with

By Amanda Boike Fitness Amanda Boike Fitness offers a distinct comparison point for women over 40 who need joint-friendly strength training that also improves mobility and confidence. This article explains how a science-meets-somatics approach, combining Feldenkrais-informed movement awareness with biomechanics and structured strength, differs from conventional online trainers and why that matters for mature bodies. Readers will learn the practical mechanisms that protect joi

By Amanda Boike Fitness Embarking on a fitness journey can be both exciting and challenging. Many people start with enthusiasm but struggle to maintain consistency or see the results they desire. This is where personal training can make a significant difference. A personal trainer provides guidance, motivation, and expertise tailored to your unique needs. Whether you want to lose weight, build muscle, improve endurance, or simply adopt a healthier lifestyle, personal trainin

Embarking on a fitness journey can be overwhelming without the right guidance. Whether your goal is to lose weight, build muscle, or improve overall wellness, expert coaching can make all the difference. Chicago fitness coaching offers personalized programs tailored to your unique needs, helping you achieve sustainable results. This article explores how professional personal training can transform your health and why investing in expert guidance is a smart choice. The Benefit

Amanda Boike Fitness offers clear and practical ways to contact and schedule joint-friendly personal training tailored for women 40+, combining somatic methods like the Feldenkrais Method with biomechanics-informed strength and mobility work. This guide explains how to reach Amanda, what to include in an online inquiry, how to book a free intro session, and common questions about services and local availability, so you can move from interest to informed action. Many readers w

By Amanda Boike Fitness Introduction Joint-friendly workouts are movement programs designed to build strength, improve mobility, and reduce pain by minimizing impact and aligning movement patterns with how the body actually functions. For women over 40, these routines matter because age-related changes, like muscle loss, shifting hormones, and gradual bone density decline, change how joints tolerate load and motion. This article teaches practical, science-informed strategies

by Amanda Boike Fitness If you’ve ever held a thin, stretchy resistance band and thought, “There’s no way this can build real muscle,” you’re not alone. Here’s the good news: yes, resistance bands can  build muscle . Research shows that resistance band training can create strength gains similar to using dumbbells or machines, especially for beginners and people getting back into strength training. In this post, we’ll walk through: How effective resistance bands are for streng

Strength training for women is a targeted approach to building muscular strength, preserving lean mass, and improving metabolic health. It also supports functional movement and boosts confidence. This article explores how female strength training differs in practice and outcomes. It explains programming for fat loss and muscle gain. Additionally, it provides practical gym and home routines that fit busy schedules. Many women face barriers such as time constraints, postpartum

By Amanda Boike Fitness Creating a good daily exercise routine starts with noticing what types of activity you enjoy, and incorporating those into your routine in small ways. We've all been there - full of good intentions, eating well, hitting the gym everyday, and suddenly you completely fall off track. This on-again-off-again cycle is all too common. If you find that you struggle with maintaining a good daily exercise routine, you're not alone. The secret to consistency li

By Amanda Boike Fitness In-home personal training for women over 40 delivers tailored strength, mobility, and joint-friendly programming in your own environment. This eliminates the commute time, gym intimidation, and combines accountability with professional guidance. Read on to learn what in-home training is, why personalization and somatic methods matter for mature bodies, and how these approaches compare to conventional gym programs. Why is Strength Training Important f

Are you looking to elevate your fitness game? If you’re in Chicago, personal training might just be the key to unlocking your fullest potential. With numerous fitness centers and experienced trainers throughout the city, personal training offers a customized approach to fitness that can help you achieve your goals, whether it’s losing weight, building muscle, or enhancing overall health. In this blog post, we'll explore the top benefits of personal training in Chicago and how

Achieving your fitness goals can be a rewarding journey, but it often requires guidance, motivation, and expertise. Chicago offers a vibrant community of personal trainers who specialize in helping individuals transform their health and wellness. Whether you want to lose weight, build muscle, improve endurance, or simply adopt a healthier lifestyle, finding the right personal trainer can make all the difference. Why Choose Chicago Personal Trainers? Chicago personal trainers

By Amanda Boike Fitness Even with knee pain, a safe and effective workout routine is possible. The key is to focus on what you can do: working the upper body and core, while gentle progressing in the lower body. If your knees hurt, you don’t have to quit working out, you just need a smart plan. The key is gentle strength and mobility work that trains the muscles supporting your knees (hips, glutes, quads, hamstrings) while keeping pain in a safe range. Check In With Your Heal