Men who are after getting bigger and stronger are no longer the rulers of the free weight section in the gym. Science has shone the light on how women also benefit from lifting weights as resistance training establishes itself as the training type with the greatest long term effect on metabolic rate…number one for burning fat and toning your body!

Weight lifting increases the strength of connective tissue, muscles and tendons. This leads to improved motor performance. Research in motor control of aging humans has been centered around determining how motor performance is influenced by age, and around efforts to unravel the mechanisms that contribute to declines in motor performance. Changes are often characterized by slower and more variable movements, specifically slower initiation of movement, slower movement durations, declines in coordination of movement, reduced force production, coactivation of antagonist muscles during movement, and increased variability of movements (i.e., movements become inconsistent or varied from one use to the next). Specific examples of tasks that are linked to dimensions of motor control include goal-directed movements such as pointing, reaching and grasping, and aiming.

Lifting weights improves your ability to perform activities of daily living by boosting physical work capacity, enabling you to work harder and longer, promoting fat-free body mass while decreasing sarcopenia, that is when the lean muscle mass decreases with age. If we don’t add strength training to our routine, not only will we lose muscle mass with age but also lose strength and gain fat. Having more muscle than fat tones your body and give you the lean, firm physique you have always wanted.

Lifting weights is a low impact activity, so you are at lower risk for injuries. It is less stressful on your knees and joints than running hence is one of the best ways to control loss of bone mass. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. When your bones perceive or receive stress on them, their response is to deposit more bone making them stronger.

As your body increases its muscle mass, it will work harder to maintain that muscle over fat ratio, this means that you will burn more calories throughout the day, therefore the more muscle you have, the more calories you burn at rest.

Our weightlifting programs strengthen the muscles of your core, resulting in better posture and balance through strengthening muscles that support your spine, and other little muscles apart from the main muscle groups. This lessens physical discomfort or back pain and reverses some of the damage caused by sitting all day. Also those muscles help keep you upright and take care of everyday tasks such as balancing on one foot when walking, picking up the kids or stopping yourself from falling.

Commiting to a weightlifting program everyday or every other day goes a long way towards improving your discipline, acquiring perseverance that will help you achieve your health and fitness goals.

Lifting also helps regulate blood sugar lowering the risk of developing lifestyle illnesses born out of our increasingly sedentary lifestyles such as hyperlipidaemia and diabetes. As you  lose body fat, lifting weights greatly reduces your chances for becoming obese. The constant loaded movement when you lift weights stimulates rapid blood flow, as heart rate goes up you maintain a healthier heart lowering risks for developing cardiovascular diseases as you get older.

Research shows that not only can weight lifting improve your body composition and give you a toned appearance, but it can also improve your overall health and make you a happier person. Giving you confidence in yourself that will put you in a better mood generally or help you fight depression.

Our strength and conditioning programs are based on your current health and goals, improving fitness, aesthetic appearance, stress levels, cognition and mental toughness. Programs that are pre-emptive because they are based on screening for risk factors associated with cardiovascular, orthopedic, metabolic and pulmonary disorders before they happen rather than waiting for a ‘wake-up call’ to force you improve your health and lifestyle.

We offer simple, efficient and effective 50 minute workouts in a private, appointment only setting, so we can safely and effectively tackle lifestyle risks associated with obesity and sedentary lifestyle, reducing rates of illness and injury, improving personal well being, productivity and quality of life.

Let’s chat about your health!


Fight Kraft

Fight Kraft is self-defence you can participate in at your pace and learn effective ways to safeguard yourself without any previous training experience through techniques that employ leverage and timing  rather than strength, speed, coordination, and hundreds of hours of training to attain proficiency. Anyone, regardless of age, athletic ability or size can lose weight, get stronger and become more confident and most importantly learn to protect themselves.

The program teaches spatial awareness, blocks, evasive maneuvers and strikes that can incapacitate an assailant or provide the gap you need to escape. The primary focus is on evading common physical attacks, ranging from having your hair grabbed to being pinned to the ground by an assailant and it’s a fantastic way to workout and get in shape!

If you have no previous martial arts or boxing experience and you want to learn how to defend yourself in a fun, safe and cooperative learning environment Fight Kraft is the perfect program for you.

The program instructor is an advanced black belt, coaching science graduate and personal trainer specialising in personal or pairs training in a private, appointment only, state of the art strength & conditioning gym in the heart of Sandton.

Sessions are 50 min long so that you can learn each technique thoroughly without feeling rushed and contain reflex development drills designed to help you overcome the fear of reality and subsequent ‘freezing’ in the event of facing a real-life situation so you can apply your learnt self-defence and spatial awareness skills.

This program caters for participants of all levels of fitness and the training is tailored particularly to accommodate the novice. Sessions emphasise the practical use of your learned skills so you can defend yourself while creating an exhilarating and confidence boosting  aesthetic.

We provide regular weekly training to practice and improve your skills while you get extremely fit, lose weight, build strength and get toned. The training is among the best and hardest you will get anywhere.

Work outs start at your level of fitness whilst constantly taking you out of your comfort zone, pushing you further each week to guarantee improvements in your skill, strength and conditioning through strength and conditioning, martial arts and boxing.

This program does not claim to be a miracle pill that turns you into a lean mean fighting machine overnight, rather it is a system of physical and psychological techniques designed to help you assess a threat and overcome fear so that you can escape a potentially harmful situation. Fight Kraft affords you a fighting chance to escape harm and get to safety.