The Science Behind Strength Training — And Why We Do It Every Week at BARCH
Let’s be honest — most gyms throw workouts at people without much thought.
Burpees for no reason. “Fat-burning” circuits. Random challenges that feel hard but lead nowhere.
At BARCH, we don’t do that.
Every class we coach is built around progressive, structured strength and conditioning — because that’s what actually works.
And science backs us up, every step of the way.
💪 Strength Training Isn’t Optional — It’s Essential
A huge 2022 review published in the British Journal of Sports Medicine found that people who do strength training just twice a week reduce their risk of death from all causes by 21%.
Not weight loss.
Not HIIT bootcamps.
Strength. Training.
What’s even better? The benefits are independent of cardio — meaning even if you run or cycle, adding strength still gives you massive extra health protection.
At BARCH, this is why our training blocks always include resistance training — not because it looks cool, but because it keeps you alive, moving, and independent for longer.
🧠 It’s Not Just Physical — Strength Training Boosts Your Brain
Another study from JAMA Psychiatry found that resistance training significantly reduces symptoms of depression and anxiety — regardless of age or training experience.
Why? Because strength training:
Increases feel-good neurotransmitters like dopamine and serotonin
Builds confidence as you see real progress
Gives structure and purpose to your week
We’ve seen this at BARCH over and over again — people walk in with their head full of stress, and walk out clearer, calmer, and more grounded.
🦴 Stronger Bones. Fewer Injuries. Better Ageing.
From your 30s onward, you start losing muscle and bone mass — unless you fight it.
Strength training is the most effective way to slow that loss.
It’s been proven to:
Improve balance
Prevent falls and fractures
Maintain independence in older age
That’s why at BARCH, we don’t just train hard — we train smart.
You’ll always see a mix of lifting, core work, stability drills, and controlled progression.
⚡️ Efficiency Matters — Especially If You’re Busy
The average BARCH class lasts 50 minutes.
Within that, you’ll:
Warm up properly
Lift with purpose
Condition with intensity
Leave feeling accomplished
No wasted time. No scrolling mid-set. No overthinking.
Science shows that structured, coach-led training gets people stronger, faster, and more consistently than training alone.
So What Does This Mean for You?
You don’t need to train 6 days a week.
You don’t need to “kill yourself” every session.
You don’t need to guess.
You just need to:
Strength train consistently
Follow a smart structure
Be supported in a welcoming space
That’s exactly what we deliver at BARCH. And the science couldn’t be clearer — it works.
👉 Try your first class free at BARCH Richmond
We’ll coach you through it. Progress guaranteed.