Strength training

Strength Training

Looking to reach your peak personal performance levels in terms of strength? Strength training is what it takes. Even if your end goal isn’t as demanding as a professional athlete’s, you can still benefit from a targeted strength-training program to help you elevate your sporting performance. No matter if you are fighting to come back from injury, going through a period of inactivity, or you’re just trying to up your game, strength training is a crucial part of taking the next step.

Working with a highly skilled trainer or physical therapist to come up with the right training path for you is also critical. At Evolution, we are a physical therapist-centric practice, with our ideology and approach backed by medicine and the best in performance technology. If you’re serious about getting started with strength training, there is no better place to start than Evolution Physical Therapy. We’ll assess your needs, fitness level, and find you that perfect match when it comes to your trainer or therapist.

Where can I find Strength Training?

Strength training is a big part of what we do at Evolution. With locations in California, Colorado, and Connecticut offering the best of strength training, you’ll have no problem getting into a rhythm and starting your journey toward a stronger you.

Fitness classes

What is Strength Training?

There are many ways of increasing your strength. Strength training regimens may combine various methods to achieve the best results. The following are just some of the training activities you can employ to increase your strength:

Calisthenics – exercises are done without equipment, using compound movements and body weight to achieve strength goals. Exercises include pushups, squats, lunges, burpees, planks, etc.

Resistance bands – strength can be achieved through more than just dumbbells and bicep curls. Resistance bands are a great way to focus on strength while also focusing on posture and flexibility.

Weightlifting Olympic lifts, isolation lifts to correct weaknesses after an injury, free weights, weight machines, light weights, heavy weights–all of these have a place in strength training when used properly.

Your specific regimen will vary based upon your goals and your current level. The tempo and load of your workouts should be tailored to you so that you can get the best results possible.

Benefits of Strength Training

There are a great many benefits to strength training, including:

Who should do Strength Training?

Strength Training can be beneficial for the following people:

Deadlift man prep scaled

How Often Should You Do Strength Training?

Recovery after strength training is an important part of the process–just as important as the actual strength training. Typically, strength training is done 3x per week, but this number could change depending on your unique circumstances and capabilities. A good rule of thumb is to listen to your body. Give yourself time to recover so you can get the most out of your sessions and maintain physical and mental fitness to continue your regimen.

Boot camp

What Muscles Can You Train Everyday?

Medically speaking,  you can generally engage in daily training for muscle groups that exhibit high resilience and rapid recovery, like abdominal muscles and calves. These smaller muscle groups tolerate frequent, repetitive stimuli due to their fiber composition and metabolic properties. However, for larger muscle groups —like the gluteal muscles, pectorals, and quadriceps—it’s crucial to allow your muscles to rest and so they are at a lower risk for injury. You can expect to work on such larger muscles 2 or 3 times per week.

How long Does it Take to See Results from Strength Training?

When it comes to seeing results from strength training, it can vary based on your fitness levels or intensity of workouts. Your diet can also play a role. Generally speaking, however, you should start to notice changes after a month, though the changes may not always be visible. By working with a skilled trainer or therapist, you can also have more insight into your progress and achieve more targeted results.

Does Strength Training Build Muscle?

Strength training will help increase the strength, and often, the size of your muscles.

Learn More About Sports Conditioning at Your Nearest Evolution Location

Contact us today to see if Sports Conditioning is right for you!

We’re Making People Move Again

At Evolution, our main goal is to get your health back on track and help you reach your highest potential. Check out past reviews to see what other patients are saying about us!

Excellent
4.9
By far the best Physical Therapist in LA. Very attentive and extremely knowledgeable in recovery and rehabilitation. Receptionist are professional and ready to help! Carole is the GOAT 🐐 and is untouchable! I would recommend anyone that needs to get recover to pull up! Ask for Carole🥂
Response from the owner: Thank you so much for your glowing review! We're thrilled to hear about your positive experience with our team and especially with Carole. Providing top-notch care and guidance in recovery and rehabilitation is our passion, and we're happy to hear that you found our services beneficial. If you ever need anything in the future, don't hesitate to reach out.
Evolution was recommended by my surgeon from the Cedars-Sinai Kerlan-Jobe Institute. I'm recovering from a separated rotator cuff and torn bicep tendon in my right shoulder. The recovery time is estimated 12-18 months or more (wow).Recovering is essential and a good PT is a must. Evolution has been exceptionally in taking care of all aspect of the processes i.e. working with the insurance company, writing and submitting medical reports to the appropriate medical providers and surgeon associates. It's lots of paperwork that they complete in a timely manner and with a smile.The Physical Therapist (Anna Lee) is exemplary. Anna is an educator, explains and provide detail treatment information (videos of prescribe movements, and exercises necessary for recovering). She also is a strong communicator and explains the details in terms that are understandable and providing meaningful feedback, along with being a good listener, taking notes of as I explain any difficulties and symptoms I am experiencing.Anna and the assistant PT are professional, the treatments and exercises are done with great care, they are very encouraging and positive/upbeat!Evolution environment is very welcoming from checking in and all the services they provide.My surgeon is very complementary to the reports and my progress.Overall, I would highly recommend Evolution!
Response from the owner: Hi Daphne, Thank you immensely for taking the time to share such a detailed and glowing review of your experience at Evolution. We're thrilled to hear that our team, led by Anna Lee, has been able to support you effectively throughout your recovery journey. Creating a welcoming and supportive environment for our clients is always our top priority, and it's wonderful to know that you felt comfortable and encouraged throughout your visits. If there's anything more we can do to support you on your road to recovery, please don't hesitate to reach out.
I've lived a full active life with frequent Physical Therapy opportunities. I am currently recovering from a full knee replacement. I chose Evolution as a result of a recommendation from my at home PT immediately following surgery. I have been pleased with Evolution overall as they are well run, have convenient locations, clean up-to-date facilities, take insurance etc. However, the most important reason is the therapy itself. I was assigned Anna Lee who is helping me navigate one of the hardest situations I've ever been in. She is knowledgeable, professional, hard working, accountable and most of all, empathetic. This hasn't been easy, but it's likely the best PT experience I've had. I would recommend Anna to anyone and I assure you as I navigate this nasty thing called old age, I will seek her assistance in the future.
Response from the owner: Hi Bart,Thanks for the wonderful and thoughtful review! So glad to hear that you've been having a great experience at Evolution and particularly with Anna!
Kara has been amazing. She helped my 10 year old twins be pain free after having leg pain for 5 years. She was so thorough in her evaluation and throughout her therapy with them. She made PT so fun for them they looked forward to going. Kara is the best!
Response from the owner: Hi Rashelle, Thanks for the great review! So glad your twins had a wonderful and fun experience in PT with Kara!
I highly recommend Evolution. Very professional staff who take a personal interest in the patients recovery process. I have been working with Jon who is very knowledgeable and has put together a rehab plan that has me recovering faster than I expected. Thanks so much!
Response from the owner: Thanks for the wonderful review! Glad to hear you're on the mend with Jon's help!
Jennifer was very professional and helpful in treating my lower back problems. Through her expertise and a variety of techniques and exercises, I am now pain-free. I highly recommend her!
Response from the owner: So glad to hear Jennifer was able to help you get back to being pain-free! Thanks for your great review.
Very professional from the moment you walk in through the whole experience. Everyone getting help is on a journey, and you see them being encouraged by caring PTs to get better, try a little harder. Erika is very knowledgeable and has helped me tremendously through many running injuries over a lot of years.
Response from the owner: Thanks for the kind great review, Dionne! Erika is wonderful and so happy to hear that she has been helping you on your journey!
I'm very pleased with Kara's attitude and care. I recommend her.
Response from the owner: Thanks for the great review! Glad to hear you are getting great care!
Lindsay and the whole staff of Evolution P/T are very knowledgeable, patient and friendly.
Response from the owner: Thanks for the wonderful review, Susan!
Carole is amazing at what she does. She is really helping me recover from 2 ankle surgeries. I can really feel the difference from other therapist I’ve had.
Response from the owner: Thanks for the amazing review Aaron! Glad to hear you're having a great recovery process with Carole's help!
Daniel is an amazing physical therapist - his knowledge and care for his patients far surpasses anywhere else I’ve been. He fine tunes his programs to suit his patients’ daily needs, which means he pays attention!
Response from the owner: Thanks for the great review! Glad to hear you are getting great care!
Excellent help for my problem from Daniel
Response from the owner: Thanks for the wonderful review!
Very knowledgeable and experienced staff
Response from the owner: Thank you for the great review, Jeanie!
I had a great experience at Evolution PT. The facilities are clean & everyone is so friendly. My therapist, Mitchell, was super knowledgeable, professional and patient with me. He helped me develop an exercise plan for my torn meniscus that has so far helped me avoid the need for surgery. Highly recommend Evolution PT.
Response from the owner: Thanks for the review! Happy to hear you were able to avoid surgery with Mitchell's help!
I came to Evolution from a doctor’s recommendation after a knee injury prevented me from running. 8 weeks later I am back to running pain free!My physical therapist Jen was super knowledgeable and taught me a lot about my body and what I need to do to be able to run and operate at peak performance for the rest of my life! I had to work hard for it but with Jen’s guidance my progress was very consistent!
Response from the owner: Thanks for the great review Lorenzo! Happy to hear that you are back to running pain-free with Jen's help!
The instructor Ted is awesome.
Response from the owner: Thanks for the review!
I have chronic back and hip issues; although a candidate for surgery postponing indefinitely. After a few searches and reviews decided to try this location. Front desk team were helpful and informative regarding insurance plan (Medicare+supplemental). Easy to schedule. There is metered and side street parking. I always found a spot. Be prepared and patient though.Erica Seto was awesome; she reviewed my both MRIs provided comforting feedback, explained her process. I had my own patient portal so I could continue the recommended exercises at home.I practice Tai Chi regularly, she helped identify why I had issues with some of the poses; easy corrections.Highly recommend Erica and this location. This is an active and lively location. Very upbeat and positive team.
Response from the owner: Thanks for the wonderful review! We're so happy that Erika was able to help you avoid surgery and get you feeling better!
Hello. My name is Vivian Chinelli. I highly recommend my physical therapist, Jonathan Bernfeld. He is extremely knowledgeable, professional, encouraging and fun! He's helped me move through my range of motion issues caused by frozen shoulder very quickly. Just a few more tweaks and I'll be free and clear of movement and pain issues.
Response from the owner: Vivian, thanks for your wonderful review! So glad that Jon is getting you back to 100%!
Mitchell McLaughlin has truly helped me by taking the time to access my injury and by continually adjusting my stretching/strengthening routine. His knowledge of the body and concern and care for my injury make him a truly effective physical therapist. My injury is 5 years old and he’s the first one to address the root causes of my injury. I’m stronger and in less pain after only 4 weeks of pt. The environment at Evolution PT is open and easy going. Always greeted with a smile, and cancelling/rescheduling (w/24 hours notice) is simple. There is ample street parking in all directions.
Response from the owner: Thanks for the great review, Joe! Glad to hear that you're getting better with the help of Mitchell!
Jonathan Bernfeld is a truly knowledgeable and gifted physical therapist— he understands anatomy and is highly skilled. And he really cares about his patients. Jonathan substantially improved my pain and stiffness. I would definitely recommend John for anyone in need of physical therapy.
Response from the owner: Thanks for the kind review! Glad to hear you're feeling better with the help of Jon!
Lauren great!!!
Response from the owner: Thank you for the review, Eugene!
I came to Evolution Physical Therapy to heal a knee injury so I could get back to training for my next marathon. Dr. Carole Gong has been absolutely wonderful in assessing my weaknesses and teaching me the exercises I need to build strength and heal quickly. She is compassionate and, as a runner herself, understands how important the sport is to me. More importantly, having a reliable physical therapy program gives you the confidence and freedom to know that you are on the path to recovery so you can get back to doing the life activities you love. The patients here come from a wide spectrum of backgrounds in their physical needs, from post-surgery healing to age-related mobility issues to athletic people recovering from injuries. Everyone is welcome. The Evolution facilities in Beverly Hills are clean and well maintained, and the front desk is well organized and efficiently run with scheduling and billing. Highly recommended!
Response from the owner: Thank you for the wonderful review! We're so glad to hear you are regaining the confidence to get back to doing what you love! See you at the next finish line!
Jennifer is a life saver. She is kind, patient, methodical and professional. If you need physical therapy, don’t look elsewhere. I have been there and done that.
Response from the owner: Thank you for the kind review, Daniel!
Evolution PT has been excellent for strengthening my neck to return to running.Carol Gong has been my PT therapist. She’s very professional and experienced. I’ve gotten the tools /exercises to become aware of what I can do myself @ home to relieve neck pain, strengthen neck/shoulders/back and continue my running routine. Evolution works with you with exercises @ each session. It gets you into the routine of doing the important exercises!
Response from the owner: Thank you so much for the review. Glad to hear you are back to running pain free!
One wonderful thing about by terrible bike accident has been getting to work with the best PT in L.A., Dr. Ethan. The charisma he brings to his work is beyond compare. Ethan doesn't just treat his patients he forms relationships with them; you'll feel his support and care from the moment you walk in. Watching him nurture junior staff and help young kids recovering from injuries during their jr. sport career with passion and presence is simply a joy. His slappin playlists, lively personality and humor keep every session fresh and fun. I wouldn't have kept up with my recovery with out this sensational human <3
Response from the owner: Thank you for the kind review! We're so glad you are doing better and can see the passion and joy our staff have for what they do.
I had the pleasure of working with Lauren Lee and highly recommend her to anyone looking for a PT. From our initial evaluation, she correctly diagnosed my injury (later proven correct through an MRI) that my primary care doctor had misdiagnosed, and she properly designed my treatment plan accordingly. She is also extremely easy to work with, caring, encouraging, and knowledgeable. Definitely 5/5 and would return myself for my next injury.
Response from the owner: Thanks for the review, Joshua! So glad Lauren was able to help you and that you are feeling better!
I am having Physical Therapy to help reduce the pain in my shoulder. I am getting great attention... helping me work on better form with everyday exercises (bench press) and simple exercises that help build the smaller shoulder muscles. Carole has been great. I have just started but already seeing improvement in mobility.
Response from the owner: Thank you for the great review, Robert!
Great place for PT. Krysia is fantastic.
Response from the owner: Thank you for the review, Raymond!
Kara Pilar is a great PT! Very knowledgable and patient--highly recommend!
Response from the owner: Thank you for the review, Kathryn! We agree, Kara is great!
Can't ask for better care. Nick Davis has been nothing but amazing since I've started working with him. I highly recommend him. I've tried other physical therapists before and none of them come close.
Response from the owner: Thank you for the great review, Meir!
Great local office for PT. Clean facilities and good therapists.
Response from the owner: Thank you for the review, David!
Working your way back from an injury can be a long and lonely road. And that's why I'm so grateful evolution is helping me back. Parmis greeted me on my first day and immediately put me at ease. She's designed a really smart schedule to get me healed. I actually look forward to coming as I feel better after each session. Parmis is really skilled and knows what you should be doing at various points of healing and makes sure you do exercises right. She also has an intuition of how hard you can push yourself. Her guidance is invaluable as she helps you push yourself to get maximum benefit, but not to the point of doing more harm than good. I'm thankful she's been so patient with me and just a few sessions in, I'm already seeing great results. And I'm confident to make a solid recovery following her plan!
Response from the owner: Thank you for the great review, Matt! Keep up the good work!
Great PT
Response from the owner: Thanks so much!
If you are a professional athlete or athletic hobbyist with an injury – Bo is the PT you need! I am a passionate aerialist who tore my distal bicep tendon (intermediate tear) from an unrelated accident. To say I was devastated is an understatement. I went from flying on silks to not being able to lift a glass! Anyone with a serious injury that may limit your day to day, let alone prevent you continuing with your athletic career or passion, can understand that shattering feeling that your old life is over. My surgeon suggested trying PT before the risk of surgery, and I will admit I was skeptical on what I could get from PT after a lifetime of dance, yoga and aerial has given me a decent knowledge of muscles and fitness - but the tendon injury was another beast and the more I learned about the injury the more depressing it seemed. In researching for PT with aerial-like and athletic expertise, I found Evolution and specifically Bo who is a climber and paraglider in his own time among other athletic pursuits.My experience has been beyond what I could have hoped for. Bo is wonderful for anyone with an injury, but definitely for athletes that need a bit more. Throughout my healing journey, Bo has been such a positive force. He listened so carefully at each session and tailored exercises skillfully to the precise muscles I needed to strengthen (or rest), always adjusting creatively as needed. Evolution also has more advanced techniques like BFR which certainly helped in the early stages of healing. I was amazed how quickly Bo got me back to functionality, and he has not stopped until I regained the strength and confidence needed for the aerial silks, working not just the injury but all of the necessary supporting muscles to get me safely back to flying circus style! There are no words for how relieved and grateful I am to be able to get back to my happy place in the aerial silks – and without surgery!!Evolution in general is outstanding and you can’t go wrong with the PT’s there. The staff are all wonderful, the atmosphere welcoming and the sessions always flew by. They handle all kinds of PT patients of all ages but treat everyone with equal patience and encouragement, whether you are just trying to get back to everyday functionality or more advanced athletic pursuits. But if you are a serious athlete that needs help from an injury or surgery, I can’t recommend Bo highly enough to get you back on your feet…or swinging from your arms 😉
Response from the owner: Thank you for the amazing review, Saraswati!
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