I am so glad I found your page! I had just been doing Pilates, afraid I was going to “bulk”. After I listened to your videos and the science based evidence of strength training with weights, I added them into my routine. I am really enjoying them, getting stronger, and seeing results very quickly. In all the years that I danced growing up, I never saw as many muscles in my legs as I am seeing at 43 years old . Thank you for dispelling the myths about bulking. Side note, I absolutely love your functional barre workouts! They are the best
This was so interesting. I wish I had access to some heavier dumbbells so I could experiment a little but for right now at least, only having a light/medium set makes things simpler, lol.
Thanks so much Justina! I have learned so much from your channel. I’m curious why lower body weights selection is less precise with dumbbells than with barbells?
Glad you enjoyed it! I find testing for 1RM with dumbbells less effective because they're a much more unstable modality than a bar. So I essentially found my 1RM with dumbbells, not weight in general. I could absolutely do more with a bar because it's only one weight to maneuver rather than two individual. Hope that helps explain!
I recently increased … intensity I think, because I just do more exercises.. with the same weight and my pelvic floor problems just began 🥲. I would really apreciate if you consider uploading a video of pelvic floor exercises (with those great explantions you do)
Hey! Unfortunately my pelvic floor knowledge is very small. I find coaches with pre/post natal certification have more knowledge there. I recommend finding one or going to a physical therapist. Hope that helps!
Justina, this is such a great video. Thank you for sharing it. I'm assuming that reps, as you use the term here, refer to full ROM movements, but as someone who also incorporates isometric holds, pulses, and 1.5 reps into their training, I wanted to ask you...I guess which component(s) of fitness those help develop (I do them, but it occurs to me now that I don't actually know why) and how they should be added into any calculation of volume. Thanks again! This is a great video.
Hey Noah, glad you enjoyed the video! I'd consider all of those things "tempos" or "angles" for the sake of being simple. And if you're training functionally, the purpose of those is to make sure you're strong for all tempos and angles we see day to day. Hope that helps!
Hey Diana, yes! The abs (rectus abdominus) is one muscle and the function is to posteriorly rotate the pelvis. The core is about 35 muscles and together their function is to stabilize and protect the spine. I have a few videos on the core and abdominals that you can check out if you want to know more :)
Can I know if it is ok to do only strength exercises only without cardio? Just wanna build some muscles and cut some weight but wanna do like fitness for long run.
Hey Melissa! It seems like you have three goals: build muscle, lose fat, and develop endurance for running. These are all very different and difficult to train for at the same time. I would pick one and start there. But if you’re aiming for long distance running, you’ll definitely need to incorporate cardio.
@@JustinaErcole hi Justina, thanks for your reply. If I focus on building muscles and losing the fat around it, is it ok to do only strength exercises?
Sure! I always recommend making sure you have some sort of cardio in your weekly routine that you enjoy simply for heart health, but focusing on strength based workouts is great for this goal.
I legit come to Justinas videos with a pen & notepad. I love the educational value in them!
Aw wow I’m honored!
I am so glad I found your page! I had just been doing Pilates, afraid I was going to “bulk”. After I listened to your videos and the science based evidence of strength training with weights, I added them into my routine. I am really enjoying them, getting stronger, and seeing results very quickly. In all the years that I danced growing up, I never saw as many muscles in my legs as I am seeing at 43 years old . Thank you for dispelling the myths about bulking. Side note, I absolutely love your functional barre workouts! They are the best
Wow I love this! Thanks so much for sharing your experience!
This is a perfect video for me, as someone who’s been considering buying weights, thank you!
You’re welcome Michelle!
You will NEVER look back!! Your body will transform and you will love it! Enjoy 🙌🏽🤩
I recommend trying out the strong app, it calculates your 1RM etc when you track your workouts (and it’s free)
Thanks for the recommendation!
Impressive! You are really strong! That’s interesting, I didn’t realize there was a formula. But I like the simple way best.
Thanks Sherry!
This was so interesting. I wish I had access to some heavier dumbbells so I could experiment a little but for right now at least, only having a light/medium set makes things simpler, lol.
But you can get really creative with those, which is a lot of fun in programming!
LOL!!! You Go Girl!!! You did AWESOME!
Thanks Carrie!
Thank you for answering my questions 🐱 (once again)
You're very welcome!
Thanks so much Justina! I have learned so much from your channel. I’m curious why lower body weights selection is less precise with dumbbells than with barbells?
Glad you enjoyed it! I find testing for 1RM with dumbbells less effective because they're a much more unstable modality than a bar. So I essentially found my 1RM with dumbbells, not weight in general. I could absolutely do more with a bar because it's only one weight to maneuver rather than two individual. Hope that helps explain!
@@JustinaErcole got it, thanks!
I recently increased … intensity I think, because I just do more exercises.. with the same weight and my pelvic floor problems just began 🥲. I would really apreciate if you consider uploading a video of pelvic floor exercises (with those great explantions you do)
Hey! Unfortunately my pelvic floor knowledge is very small. I find coaches with pre/post natal certification have more knowledge there. I recommend finding one or going to a physical therapist. Hope that helps!
Justina, this is such a great video. Thank you for sharing it. I'm assuming that reps, as you use the term here, refer to full ROM movements, but as someone who also incorporates isometric holds, pulses, and 1.5 reps into their training, I wanted to ask you...I guess which component(s) of fitness those help develop (I do them, but it occurs to me now that I don't actually know why) and how they should be added into any calculation of volume. Thanks again! This is a great video.
Hey Noah, glad you enjoyed the video! I'd consider all of those things "tempos" or "angles" for the sake of being simple. And if you're training functionally, the purpose of those is to make sure you're strong for all tempos and angles we see day to day. Hope that helps!
Is there a difference between training core and training abs?
BTW, really enjoy your videos!!
Hey Diana, yes! The abs (rectus abdominus) is one muscle and the function is to posteriorly rotate the pelvis. The core is about 35 muscles and together their function is to stabilize and protect the spine. I have a few videos on the core and abdominals that you can check out if you want to know more :)
@@JustinaErcole thanks so much! I’ll look them up and check those out!
Early again !!
Woo!
Can I know if it is ok to do only strength exercises only without cardio? Just wanna build some muscles and cut some weight but wanna do like fitness for long run.
Hey Melissa! It seems like you have three goals: build muscle, lose fat, and develop endurance for running. These are all very different and difficult to train for at the same time. I would pick one and start there. But if you’re aiming for long distance running, you’ll definitely need to incorporate cardio.
@@JustinaErcole hi Justina, thanks for your reply. If I focus on building muscles and losing the fat around it, is it ok to do only strength exercises?
Sure! I always recommend making sure you have some sort of cardio in your weekly routine that you enjoy simply for heart health, but focusing on strength based workouts is great for this goal.
I’ve been loving your review videos 🤩 you and they are amazing! Could you review the Nike training club app?
Thanks! And it’s on the list for a future video :)