STRONG Blog
Stories and strength tips for life after 50.
The STRONG blog: monthly STRONG Award recipients and education on strength training for men & women 50+ in Folsom & Shingle Springs.
STRONG Award Recipients
Oct 6, 2026 · 3 min readOctober 2026 STRONG AwardThis blog post recognizes Bruce R for his amazing growth in our Folsom circuit program. Read more →
Aug 28, 2026 · 1 min readSeptember STRONG AwardMelissa Swart-Weikel Recognized for Steadiness, Transparency, and Growth Steadiness Melissa Swart-Weikel has set her routine, and she sticks to it. She is in the gym Monday, Wednesday, Friday at 7:45am, the earliest class. If she has a trip planned, an unexpected delay, she lets us know. She sends pictures. Transparency When Melissa started at STRONG, she was intimidated, but she started anyway. When she reached an exercise she was unfamiliar with, she tried it anyway. There was often a...Read more →
Jul 31, 2026 · 4 min readAugust STRONG AwardVal Manning Recognized for Resilience, Nurture, and Growth Most goals that walk through our door sound like some version of "I want to get stronger." Val's was different. Val's goal was a squat in the middle of Africa. She was preparing for a week of camping there, and the trip had no traditional restrooms. Which meant that at some point, several times a day, she was going to have to get all the way down into a deep squat — and then get all the way back up, on uneven ground, with nothing to...Read more →
Jun 30, 2026 · 5 min readWhat Is The STRONG Award? How Recognition Helps Our 50+ Workout Community Stay Active and IncludedAt STRONG, we believe fitness after 50 is about more than sets, reps, and showing up for workouts. Yes, strength training matters. Balance matters. Mobility matters. Staying active matters. But for many adults over 50, the hardest part of staying consistent is not always the workout itself. Sometimes the hardest part is feeling like you still belong. That is why we created The STRONG Award. The STRONG Award is our monthly member-facing celebration that recognizes members who embody the values...Read more →Monthly Motivation & Education
Oct 6, 2026 · 7 min readWhy Connection Makes Healthy Habits Stick After 50Short answer: It’s easier to keep showing up when you feel supported, expected, and comfortable with the people around you. Knowing what to do is one part of building a healthy habit. Having people who help you follow through is another. You can have your workouts scheduled, your shoes by the door, and every intention of going. Then you have a rough night, a busy morning, or one of those days when you just don’t feel like it. Sometimes, what gets you through the door is knowing someone will...Read more →
Aug 27, 2026 · 3 min readAdd, Don't Subtract: How to Fuel Strong After 50Many members walk into STRONG thinking their 50s (or 60s, or 70s) mean smaller portions, cutting back, less of the "bad stuff," and fewer calories overall. It's the default advice most of us have heard our whole lives: get older, eat less, weigh less. But for the strength and energy you actually want as you age, that advice has it backwards. Why We Coach Add, Not Subtract At STRONG, we see it constantly: members who've spent years quietly under-eating, skipping meals, avoiding "heavy" foods,...Read more →
Jul 31, 2026 · 3 min readGetting Back to Routine: Why August Is the Best Month to Restart Your Strength Summer has a way of pulling us off track. Vacations, grandkids and kids visiting, hot afternoons that make the couch look a lot more appealing than the gym — it happens to everyone, and it doesn't mean you've lost your progress. It just means it's time to get back to it. At STRONG, we see it every August: members returning from a few weeks off, a little unsure of where they left off, wondering if they'll have to start over. Here's the truth — you don't start over, you start again....Read more →
Jun 30, 2026 · 6 min readHow Many Times Per Week Should We Workout?Short answer: two to three times a week. That's it. That's the whole formula — and if you've been told you need to live in a gym to see results after 50, this article is going to be a relief. I'm John Thomas, owner of STRONG in Folsom and Shingle Springs, CA. I'm NSCA-certified, I have a tactical strength and conditioning background from my time in the military, and I've spent over ten years building strength programs specifically for adults 50 and up. I've also had a hip replacement, so I'm...Read more →
Jun 2, 2026 · 2 min read6 things to fix before you take your workout outsideTake It Outside... Safely The sun is out, the trails are dry, and there is no better time to move your body outdoors. But summer asks a little more of us than the other seasons do — especially as we get older. Here are six small adjustments that let you enjoy every bit of it and stay safe doing it. Drink before you’re thirsty. As we age, the body’s thirst signal gets quieter — by the time you feel thirsty on a hot Folsom afternoon, you’re already behind. Sip water through the day, not just...Read more →
May 1, 2026 · 4 min readFind Your Why: The Slow, Steady Path Back to the Life You LoveYou don’t need a perfect plan. You need a reason that matters enough to keep showing up — even when progress feels invisible. You need to a reason why.Read more →
Mar 31, 2026 · 6 min readAre Your Genes Really in Control of Your Health?Spring reminds us that growth happens when the conditions are right. In the same way that plants need sunlight, water, and healthy soil to flourish, our bodies respond to the environment we create through daily habits. While our DNA provides the blueprint, choices in lifestyle and environment influence how our bodies function over time. This article explores how creating the right internal environment can help help you move better, stay stronger, and maintain independence. 🌱 Nourishing Your...Read more →
Feb 24, 2026 · 3 min readRegret or Destiny?: Reflections on Parenthood, Regrets and Real ChangeDo We Regret the Past… or Do We Use It as Fuel to Move Forward? Oh man—have I made mistakes. Plenty of them. Big ones. Small ones. Public ones. Quiet ones. The whole spectrum. And yet, when someone asks me, “What do you regret most in life?” I never really have an answer. Not because I’m perfect—far from it. But because I refuse to let mistakes go to waste. Don't Let Mistakes Go to Waste Lately, I’ve been thinking about this a lot through the lens of becoming a new parent. When I found out...Read more →
Feb 24, 2026 · 3 min readThe Definition of Insanity: Breaking Free from the Cycle of New Year Resolutions and Finding True ChangeAre you insane… or just caught in good marketing? Every January, millions of people commit to transforming their lives. The promise of a fresh start sparks a wave of enthusiasm: new diets, workout plans, productivity hacks, and self-improvement goals flood our feeds and inboxes. Yet, by February or March, many find themselves back where they started, frustrated and wondering why change feels so elusive. This pattern is more than just a coincidence. It reflects a deeper truth about how we...Read more →
Jan 23, 2026 · 5 min readSenior Exercise Plans: Effective Exercise Programs for SeniorsGetting older doesn’t mean slowing down. In fact, staying active is one of the best things you can do to keep your body and mind sharp. But where do you start? What kind of exercise is safe and effective? I’ve been there, and I want to share what I’ve learned about senior exercise plans that really work. These plans are designed to help build strength, improve movement, and maintain independence. Let’s dive in and explore how you can make exercise a rewarding part of your daily routine. Why...Read more →
Jan 17, 2026 · 2 min readNew Year, New You: Embracing Change After 50The Definition of Insanity
Are you insane, or have you fallen for clever marketing? Check out January's article to learn more!Read more →Come see what STRONG is about.
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