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Walking into a new environment for the first time can be intimidating. At Axis Strength Training, we understand that stepping into a group strength training class can feel overwhelming, especially if you’re new to this kind of training. That’s why we’ve designed our onboarding process to help you ease into the experience and build confidence from day one. One of our most popular options is our group strength training classes, and we’ve structured them to ensure that every new member feels supported. We start with our OnRamp program, where new members learn the fundamental movements and get a feel for the workouts before ever stepping foot into a class. When they’re ready to transition into a group session, a coach attends with them, introducing them to other members and guiding them through that crucial first class. Our goal is to help you feel welcome and prepared so that attending future sessions on your own feels much less daunting. Despite all of our efforts to create an inclusive environment, it’s natural to feel like an outsider at first. That sense of not belonging or questioning whether you made the right decision is completely normal. Adjusting to a new group takes time, and it’s okay to feel a little lost initially. The key is to push through those moments of self-doubt. I’ve been there myself. As a kid, I moved to different towns and had to start over at new schools. Each time, I felt like an outsider, convinced I would never fit in. But with time, those feelings faded, and I found my place. Even as an adult, I experienced similar feelings when I joined a group of fellow gym owners who meet quarterly. Initially, I questioned my decision—everyone seemed different from me, and I wasn’t sure I belonged. But after sticking with it for a year, I’ve built friendships and connections that continue to push me forward. If I had let my initial discomfort dictate my actions, I would have missed out on an incredible opportunity for growth. The same applies to you. Whether it's starting a new fitness journey or joining any unfamiliar group, you must push through those first awkward phases. Give yourself time to develop relationships, settle into the routine, and discover the benefits of being part of a supportive community. If we backed out of every situation where we felt uncomfortable, we’d never grow into the people we’re meant to be. So, be patient. Push through those initial feelings of uncertainty. Trust the process, and soon enough, you’ll feel right at home. Stick with it, and you’ll reap the rewards of stepping outside your comfort zone. I hope this message encourages you to embrace the challenge and stay the course. You’ve got this—get after it! Jason Sweet axisstrengthtraining.com

One of the most popular coaching options at Axis Strength Training is our group strength and conditioning classes. These sessions provide a fun and dynamic way to work out while fostering connections with like-minded individuals. Training in a group setting comes with many benefits, including high energy levels, built-in accountability, and the motivation that comes from being surrounded by others striving for progress. However, one of the challenges that can arise in a group setting is the tendency to compare yourself to others. This is something we actively help our athletes avoid. Comparing your day one in the gym to someone else’s four-year journey is a fast track to discouragement. It’s important to remember that every fitness journey is unique. Someone who is just starting out should not expect to be at the same level as someone who has been training consistently for years. We all come from different backgrounds, with different strengths and weaknesses. Comparison can lead to frustration, feelings of inadequacy, and even injury if you attempt to push beyond your current capabilities. For example, if you see someone lifting a certain weight and assume you should be able to do the same—despite not being ready—you could put yourself at risk of getting hurt. That’s where our coaches come in. Our experienced coaches are here to help you make smart training decisions. They’ll guide you in selecting the right weight—sometimes encouraging you to challenge yourself with something heavier and other times advising you to scale back for safety. It can be difficult to know when you’re pushing yourself too hard or when you’re holding back, but our coaches have the trained eye to make those calls for you. When training in a group environment, remember to challenge yourself appropriately. Work hard, but don’t let comparison dictate your choices. Stay focused on your own progress, and if you're unsure whether to increase or decrease your weights, ask a coach for guidance. Everyone progresses at different rates, with different strengths and backgrounds. Push yourself to improve, but do so in a way that aligns with your personal journey—not based on what someone else is doing. While it’s easy to get caught up in comparison, focusing on your own daily efforts will lead to sustainable progress. At Axis Strength Training, we are dedicated to helping individuals advance safely and effectively. We recognize that everyone has their own path, and we’re here to support you every step of the way. Train hard, stay focused on your journey, and trust the process. Progress takes time, but if you stay committed, you’ll achieve incredible results. Instead of comparing yourself to where someone else is in their journey, use it as motivation for yourself to continue to work hard and build to that level.  Keep going—we’re here to help you win! Jason axisstrengthtraining.com

Most people set great goals for themselves. They experience a surge of motivation, get excited about their vision, and commit to making it happen. They might even write their goal down and establish a timeline for achieving it. While this is a solid start, if they stop there, they will likely fall short once that initial motivation fades. Instead of relying solely on motivation, I encourage you to take an extra step: define the daily actions required to reach your goal. Ask yourself, What does the person who has already achieved this goal do daily? For example, if your goal is to build muscle, think about the habits of someone who has successfully done so. They likely: - Go to the gym consistently and lift heavy weights. - Track their daily caloric intake and protein consumption. - Drink plenty of water to stay hydrated. - Prioritize sleep over late-night Netflix binges. Once you’ve identified these daily actions, shift your focus from the goal itself to executing these habits consistently. When you commit to the process, the results will follow. Instead of feeling overwhelmed by how far you are from your goal, you now have a clear, actionable roadmap. At Axis Strength Training, this is the method we use to help our clients succeed. We emphasize setting daily standards and actions rather than fixating on the goal alone. By doing this, progress becomes a natural byproduct of your daily efforts. The next time you set a goal, write it down, establish a deadline, and then direct your energy toward the daily actions required to achieve it. This approach keeps you from constantly comparing your present self to your future aspirations. Instead, you’ll build momentum through consistent effort. It all starts with your standards. Set them high, take action, and trust the process. I’m rooting for you! Jason axisstrengthtraining.com

At Axis Strength Training , we define integrity as: "We do what we say we will do." Integrity is one of our core values, and we hold it in the highest regard. Without it, we lose confidence in ourselves. When we follow through on our commitments, we build trust—not only in ourselves but also in the eyes of others. Think about it: when you keep your word, you prove to yourself that you are reliable. You reinforce the belief that you can trust yourself. But when you break promises, even small ones, you start to doubt yourself. That doubt erodes confidence over time. If you’re struggling with confidence, take an honest look at your actions. Are you following through on the commitments you’ve made to yourself? A lack of confidence often stems from not keeping your own word. When you don’t trust yourself, self-doubt creeps in. But the good news? You can change that—starting today. Start small. Make a promise to yourself and keep it. Then, build from there. Over time, you’ll develop an unshakable trust in yourself, and that trust will translate into confidence. At Axis Strength Training, I see this transformation happen every day. People walk through our doors, tired from a long day, lacking motivation, yet they show up —because they made a commitment. And because they keep showing up, they become healthier, stronger, and more confident. You can experience that same growth. Tie yourself to the core value of integrity. Do what you say you will do, and watch your confidence soar.

Humility is a core value at Axis Strength Training—one that we anchor ourselves to daily. We define humility as being both humble and kind. According to Webster’s Dictionary, humility is “freedom from pride or arrogance.” These definitions resonate deeply with us because we believe that true growth—both in the gym and in life—comes from a willingness to acknowledge that we do not know everything. At Axis, we embrace humility because it allows us to remain open to learning. An arrogant mindset shuts the door to progress; it resists feedback and assumes there’s nothing left to improve. On the other hand, humility fosters a growth mindset. It encourages us to listen, learn, and evolve. This principle applies to everyone in our community—owners, coaches, and members alike. We are all students of strength, and we all have something to gain from each other. This topic is particularly on my mind today because I just wrapped up three hours of Olympic Weightlifting coaching at Axis. I walked away feeling incredibly grateful for the athletes who fill our gym—athletes who show up ready to listen, absorb feedback, and refine their skills. Their coachability is what makes them excel. The ability to say, “There is always room for improvement,” is a game-changer. It opens the door to becoming better, not just in lifting but in all aspects of life. I am thankful for the dedicated athletes at Axis Strength Training, and I look forward to our continued growth together. This is just the beginning of our discussion on core values—more to come in future posts. Until then, go out into the world, be kind, stay humble, and keep learning. Jason axisstrengthtrainning.com

Hitting the gym isn’t just about sculpted muscles or lifting the heaviest weights—it’s about transforming every aspect of your life. I’ve experienced this firsthand, and I’ve seen it happen for hundreds of others at Axis Strength Training. It all starts with a simple thought: I need to get in shape.  So, you step into the gym. You start slow. Progress feels minimal. Soreness sets in, exhaustion follows, and doubt creeps in. You second-guess your decision. But you go anyway—maybe because a friend is waiting for you, or you push yourself just to see what another week brings. Then something shifts. You notice you’re sleeping better. Your energy levels rise. So, you keep going. Another week passes, and you realize your mood is improving—you’re more patient with your kids, more engaged with your spouse. You continue showing up, and soon, your jeans fit better. Three months in, you step on the scale—10 pounds down. Whoohoo!  But it’s not just about the number. You’ve built confidence. You’ve proven to yourself that you can set and achieve goals. And so, you keep pushing forward. With this newfound confidence, increased energy, and better mood, your job performance improves. Your focus sharpens. Your drive strengthens. Maybe you even earn that promotion. You’re making more money, strengthening relationships, and living a healthier, happier life. All because you committed to showing up. Now, going to the gym isn’t something you have  to do—it’s simply part of who you are. What started as a weight loss journey has become a complete life transformation. This is the power of strength training. It enhances every aspect of your life. It was the catalyst for mine, and I’ve witnessed it do the same for so many others. Try it for yourself. Commit to 90 days—no quitting, no excuses. See where it leads. One year from now, your life could be on an entirely different trajectory. So go. Get started. And if you need help taking that first step, reach out. At Axis Strength Training, we offer a free intro session—just a real conversation about where you are and how to get where you want to be. No pressure, no pushy sales. Just guidance and support. We’re here to help you transform your life. Now, go get after it!

The Snatch and the Clean & Jerk are two of the most challenging yet rewarding movements in weightlifting. At Axis Strength Training, we use these lifts to build strength, speed, explosive power and coordination. While they can be frustrating for both beginners and seasoned lifters, breaking them down into simple steps makes them more approachable. In this article, we’ll simplify the Snatch and Clean & Jerk technique to help athletes develop a solid foundation. We break down the Snatch and Clean into distinct phases: the start position, first pull, second pull, and third pull. Segmenting these movements into separate "pulls" simplifies the learning process, allowing athletes to grasp the overall technique more effectively. The Snatch Starting Position - Stand with feet hip-width apart. - Use a wide grip—the barbell should rest at the hip crease with a hook grip. - Set your position: butt down, chest up, hips in line with the knees. 1st Pull (From Mid-Shin to Knees) - Move the knees back and out of the way. - Hips and shoulders rise together until the bar reaches knee level. 2nd Pull (From Knees to Hip Crease) - Knees and hips shift forward (knees bend more here). - Keep your back upright as if it’s "against the wall." - Barbell reaches the hip crease (arms straight and long). 3rd Pull (From Hip Crease to Overhead Position) - Drive forcefully with your legs (full extension, arms straight and long). - Pull your body under the bar while keeping it close. - Catch the barbell in a full squat with arms fully extended overhead. - Maintain locked-out arms and return to a standing position. This simplified breakdown helps beginners grasp the Snatch. As athletes progress, they can refine their technique with additional cues and variations. The Clean & Jerk The Clean & Jerk follows similar principles to the Snatch but differs in grip width and receiving position. Starting Position - Feet hip-width apart. - Grip just outside the thighs with a hook grip. - Butt down, chest up, hips in line with the knees. 1st Pull (From Mid-Shin to Knees) - Knees move back and out of the way. - Hips and shoulders rise together until the bar reaches knee level. 2nd Pull (From Knees to Thighs) - Knees and hips shift forward (knees bend more here). - Keep an upright back position. - Barbell stays in contact with the thighs. 3rd Pull (From Thighs to Front Rack Position) - Drive forcefully with the legs (full extension, arms straight and long). - Pull yourself under the bar while keeping it close. - Receive the barbell in the front rack position, elbows high, at the bottom of the squat. - Stand up fully to complete the clean. Now, let’s cover the Jerk—specifically, the Split Jerk. The Split Jerk Starting Position - Begin standing with feet hip-width apart. - Barbell rests on the shoulders in the front rack position. Dip & Drive - Perform a small knee bend (“baby dip”) while keeping an upright posture. - Push forcefully into the floor using your legs, arms push the barbell up. Receiving Position - Catch the bar overhead with arms fully extended. - Front leg steps forward with a vertical shin. - Rear leg is slightly bent, with only the ball of the foot touching the platform. Recovery - Maintain locked-out arms overhead. - Move the front foot back, then bring the rear foot forward. - Once your feet are in line, the lift is complete. This step-by-step approach helps new athletes develop proper mechanics for the Snatch, Clean, and Jerk. These lifts require patience, dedication, and thousands of repetitions to master. However, the payoff is immense—enhanced speed, strength, explosive power and coordination. More coaches at the middle school, high school, and collegiate levels should take the time to learn and teach these lifts correctly. Their athletes would reap significant benefits from proper weightlifting techniques. If you're interested in learning more, contact us at axisstrengthtraining@gmail.com . We’d love to work with your school and help athletes develop these exciting and highly beneficial lifts!

At Axis Strength Training, we believe in the transformative power of strength—both for the body and the mind. While many people hit the gym to improve their physique, the benefits of building muscle extend far beyond aesthetics. Science increasingly shows that maintaining muscle mass is a key factor in longevity and cognitive function. In this post, we’ll explore how strength training can help you live longer and think sharper. Muscle Mass and Longevity: The Fountain of Youth? A growing body of research confirms that muscle mass is closely linked to life expectancy. As we age, we naturally lose muscle in a process known as sarcopenia, which can lead to frailty, increased fall risk, and metabolic decline. However, studies suggest that maintaining or increasing muscle mass can significantly improve lifespan and overall health. Here’s why: - Metabolic Health:  Muscle tissue plays a crucial role in glucose metabolism and insulin sensitivity. More muscle means better blood sugar regulation, reducing the risk of type 2 diabetes and cardiovascular diseases. - Strength and Mobility:  Stronger muscles support bone density, reducing the risk of osteoporosis and fractures. - Reduced Mortality Risk:  A 2018 study in JAMA Network Open  found that higher muscle mass is associated with a lower risk of all-cause mortality, independent of body fat percentage. Building and maintaining muscle isn’t just about looking strong—it’s about staying active, resilient, and independent well into old age. Muscle Mass and Brain Health: The Mind-Muscle Connection Beyond physical longevity, muscle mass is increasingly being recognized for its role in cognitive health. Here’s how strength training supports the brain: - Neuroprotective Effects:  Resistance training stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new neurons and enhances synaptic plasticity. Higher BDNF levels are associated with a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. - Improved Blood Flow:  Strength training increases cerebral blood flow, delivering oxygen and nutrients to the brain, which enhances cognitive function and memory. - Stress Reduction and Mood Enhancement:  Exercise, particularly resistance training, helps regulate stress hormones and boost endorphins, reducing symptoms of anxiety and depression. How to Preserve Muscle Mass for a Longer, Sharper Life To maximize the longevity and cognitive benefits of muscle mass, consistency in strength training is key. Here are some effective strategies: - Prioritize Resistance Training:  Incorporate strength workouts at least 3–4 times per week, focusing on compound movements like squats, deadlifts, and presses. - Protein-Rich Nutrition:  Support muscle growth and maintenance with high-quality protein sources, ensuring you meet your daily intake needs. - Active Recovery and Sleep:  Muscle repair happens during rest, so prioritize sleep and recovery practices like mobility work and stretching. Strength is not just about aesthetics—it’s about health, longevity, and cognitive resilience. The research is clear: maintaining and building muscle through strength training can help you live longer and keep your brain sharp. At Axis Strength Training, we are committed to helping our clients build strength for life. Are you ready to invest in your future self? Let’s get stronger together. Ready to start your strength journey? Contact us today and take the first step toward a healthier, longer, and stronger life! Jason Sweet axisstrengthtraining.com

At Axis Strength Training, we work with athletes of all abilities, ages, experience levels, and backgrounds. One common challenge many athletes face is knowing when and how hard to push themselves in training. When a new athlete joins us, they begin with our On-Ramp course, a series of one-on-one training sessions designed to provide focused coaching. This allows new athletes to learn proper technique, helps our coaches assess their current fitness level, and ensures they are prepared before transitioning into group classes. During this period, athletes familiarize themselves with key movements and explore modifications suited to their individual needs. Prioritizing Safety and Technique The first and most important aspect of training is safety. Proper technique is crucial to avoid injury and ensure you are getting the intended stimulus from each exercise. During On-Ramp, our coaches emphasize correct movement patterns, explain which muscle groups each exercise targets, and guide athletes toward safe execution. When starting a fitness routine, focus on learning proper technique first  rather than pushing yourself too hard. Mastering movement mechanics builds a strong foundation for long-term progress. Building Consistency Once technique is established, the next key factor is consistency , how often you show up for training. We recommend committing to at least three sessions per week over an extended period, ideally 3-6 months. This helps create sustainable habits and ensures steady improvement. Increasing Intensity After maintaining consistency for several months, it may be time to increase intensity  in your workouts. Here are a few ways to safely push yourself: 1. Increase Load  – Gradually add weight to your lifts. Even a small increment, such as 5 pounds, can lead to significant gains over time. 2. Reduce Rest Time  – Shortening rest periods increases workout density, keeping your heart rate elevated and improving endurance. 3. Increase Repetitions or Sets  – Performing more reps or sets with the same weight boosts overall volume and work capacity. For example, if you previously did 4 sets of 10 reps, try 4 sets of 12 reps or 5 sets of 10 reps. Tracking Your Progress To effectively push yourself, tracking your workouts is essential . Without documentation, it’s difficult to measure progress or build upon previous performances. At Axis Strength Training, we track progress for one-on-one clients. For group class participants, we offer a fitness app where you can log your workouts and monitor improvement over time. Final Thoughts To train effectively and safely, follow this formula: 1. Master Proper Technique  – Build a solid foundation. 2. Stay Consistent  – Train at least three times per week for long-term progress. 3. Increase Intensity Gradually  – Add weight, reduce rest, or increase reps strategically. 4. Track Your Workouts  – Keep records to ensure measurable improvement. By following these principles, you’ll set yourself up for steady progress and long-term success in the gym. See you at Axis Strength Training!

When it comes to building strength and improving overall fitness, mastering the fundamentals is key. In my opinion, the best way to achieve well-rounded strength and fitness is by prioritizing these six basic movement patterns: squat, hinge, push, pull, lunge, and carry. Let’s break each of them down with examples. 1. Squat Squatting involves bending the knee to at least a 90-degree angle and then straightening back up while maintaining an upright, standing position. This movement is essential for lower-body strength and mobility. Examples include: - Air squat - Goblet squat - Front squat - Back squat - Single-leg squat 2. Hinge Hinge movements emphasize hip flexion and engage the posterior chain (hamstrings, glutes, and lower back). These exercises help develop power and stability. Examples include: - Good mornings - Deadlifts - Romanian deadlifts - Kettlebell swings - Single-leg Romanian deadlifts (RDLs) 3. Push Push movements involve exerting force to move an object away from the body or pushing the body away from a surface. These movements primarily target the chest, shoulders, and triceps. Examples include: - Bench press - Overhead press - Push-ups - Dips - Sled pushes (Note: Some exercises, like squats, can also be classified as push movements due to their similar mechanics.) 4. Pull Pulling exercises strengthen the posterior chain, particularly the back and biceps. These movements counteract pushing exercises, promoting balance and posture. Examples include: - Bent-over rows - Pull-ups - Sled pulls - Gorilla rows (There is some overlap with hinge movements; for instance, deadlifts can be categorized as both a hinge and a pull movement.) 5. Lunge Lunges are a great way to develop unilateral leg strength, balance, and coordination. While they share similarities with squats, they deserve their own category due to their dynamic nature. Examples include: - Walking lunges - Reverse lunges - Seesaw lunges - Bulgarian split squats (which can also fit in the squat category) 6. Carry Loaded carries are one of the best ways to develop functional strength. They enhance overall strength, grip, core stability, shoulder endurance, and cardiovascular fitness. Examples include: - Farmer’s carries - Suitcase carries - Overhead carries - Zercher carries These six fundamental movement patterns provide a solid foundation for a well-rounded fitness routine. By incorporating them into your training, you can build strength, enhance mobility, and improve overall athletic performance. If you need help designing a structured program, reach out to us at axisstrengthtraining@gmail.com . We look forward to helping you achieve your fitness goals!

One of the most common questions I get at Axis Strength Training is: As a new athlete, when should I start wearing a lifting belt?  This is a great question, and I recently covered it in a podcast as well. Let’s dive into the purpose of a lifting belt and when you should consider using one in your training. Why Wear a Lifting Belt? A lifting belt is designed to enhance a lifter’s ability to maintain a strong, stable core—what we often refer to as "bracing"—during near-maximal lifts. It is not  meant to act as a back brace. Instead, it serves as a tool to support an already strong core, helping to create greater stability during compound movements such as the back squat and deadlift. For example, a lifter may start using a belt when they’ve reached a high level of strength and their core stability becomes the limiting factor in their lifts. The belt helps reinforce their bracing technique, allowing them to generate more intra-abdominal pressure and lift heavier weights safely. When Should a New Lifter Use a Belt? If you're just starting out, it's best to focus on building a solid foundation of strength before introducing a belt. In my opinion, new lifters should train consistently for at least a year or two before considering one. A belt is meant to enhance  core stability, not compensate for a weak core. During your first year or two in the gym, prioritize learning how to breathe and brace properly while performing lifts. Focus on developing core strength through compound movements such as squats, deadlifts, and overhead presses. Once you’ve built a strong base and understand proper bracing mechanics, you can start incorporating a belt for heavy lifts. How to Properly Use a Lifting Belt Once you’ve reached the point where a belt is beneficial, it’s important to use it correctly: 1. Positioning  – The belt should sit around your belly, just above your hips—not too high or too low. 2. Breathing and Bracing  – Before lifting, take a deep breath in through your mouth, push air down into your belly, and press outward against the belt in a 360-degree fashion around your midsection. This creates intra-abdominal pressure, reinforcing trunk stability. 3. Breath Control During the Lift  – Hold your breath through the lift and exhale once the rep is complete. If performing multiple reps, reset your breath before each repetition to maintain stability. Building Strength Without Dependence on a Belt Even as you become a more advanced lifter, I recommend cycling in beltless training to maintain core strength and avoid over-reliance on the belt. Your core should remain strong on its own, with the belt serving as an enhancement rather than a crutch. Now, go train hard, build strength, and bring someone along for the ride!

The people you surround yourself with play a huge role in shaping your mindset, habits, and ultimately, your success. If you want to achieve a goal, whether it’s getting stronger, eating healthier, or simply improving your overall well-being, you need to align yourself with those who share the same ambitions or have already accomplished what you’re striving for. Take a moment to audit your circle. If you’re trying to adopt a healthier lifestyle but spend most of your time with people who eat junk food and complain about life’s challenges, chances are, you’ll follow suit. On the other hand, if you surround yourself with individuals who treat life as a gift, prioritize their workouts, and fuel their bodies with nutritious food, you’ll naturally be pulled in that direction. Even if you’re not where you want to be yet, immersing yourself in an environment where fitness and health are the norm makes you exponentially more likely to adopt those same habits. We are creatures of habit, and our surroundings shape our behaviors. Success isn’t an accident, it’s the result of consistent choices, and those choices are influenced by the people we interact with daily. At Axis Strength Training, I see it all the time. People walk in feeling unsure of themselves, intimidated by the weights and the experienced lifters around them. But as they continue showing up and engaging with a community of strong, dedicated individuals, something shifts. Over time, they transform, not just physically, but mentally. Eventually, they’re the ones inspiring and helping others. The truth is, successful people aren’t selfish. They know that success isn’t limited, it’s abundant and available to everyone. They love seeing others win, and they’re willing to help. But you have to put yourself in the right environment. So, find your people. Surround yourself with those who push you to be better. Learn from them, grow with them, and when the time comes, reach back and help the next person on their journey. That’s how real progress is made. See you in the gym.