2 min
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.
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.
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.
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.
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.
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.
Chat with a coach to discover how our programs can fit into your lifestyle and help you achieve your goals. Let’s get you started on your fitness journey today!
