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Why Strongman is for you
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Strongman training captured my imagination when I was a kid when it was aired on the Wide World of Sports on a Sunday. I’d watch the strongest men from nations around the world challenge each other in super human feats of strength and sheer will. These impressive men and women would face off across many events where they would compete for the title of World’s Strongest Man / Woman, appearing like Nordic giants or lost Gods from an ancient mythology. Little did I know that these impressions of strength and willpower would influence me for the rest of my life!
Fast forward a little and here we are in 2017, strongman training is becoming more and more popular in gyms across the world as a training mode which elicits exceptional results in both men and women.
What makes this training mode stand out from normal strength & conditioning or hypertrophy training? Why has the popularity of strongman/woman taken off around the world and more importantly, why should you be including this in your weekly training?
Most people simply reply “it makes you strong!” but there is so much more to this mode of training than the mammoth Nordic giants will let on. One of the most significant differences between traditional strength training and strongman is the tools and the movement. More traditional forms of strength and hypertrophy training tend to be static, unilateral, muscle specific in single plans of movement, utilise machines, barbells and dumbbells. Whereas strongman is all about moving odd and challenging objects, through multiple planes, often with compound movements, through gravity (not just against it), and with near maximal weight or volume.
Where a weight lifter or body builder will lift barbells, dumbbells and rep out on pin-loaded machines, a strongman session will see you flip tyres, swing sledgehammers, carry sandbags, kegs, atlas stones and truck axels (sometimes with wheel and tyres attached). Where you may find many gym goers work individual or specific muscle groups to get them stronger, our strongmen and women are recruiting their whole body with compound movements, maximal time under tension and distance travelled.
History of Strongman
Strongman training is nothing new with feats of strength being recoded throughout history, however in the early 19th Century the first Strongmen who resemble what we do today, would perform various feats of strength such as pressing variations, supporting large amounts of weight held overhead at arm’s length, steel bending, chain breaking, animal carrying and more! Large amounts of wrist, hand, and tendon strength were required for these feats, as well as amazing core strength.
By the late 19th century the strongman was becoming common place internationally. Feats of strength would also be an integral part of the first Olympic games. There was quite a bit of money to be made for professional strongmen, who made their living giving demonstrations of strength at country fairs and town theatres. One of the most famous of these strongmen used the stage name Eugene Sandow. Born in 1876, he first gained recognition by repeatedly breaking “test your strength machines” with brute strength.
He achieved international fame in 1889 and by the Chicago World’s fair in 1893, he was making between $1500 and $3500 per week performing feats of strength like carrying a pony over his shoulder, and picking up a barbell with people inside. There were even women involved, most notable Sandwina, claimed to be “The Strongest and Most Beautiful Woman in the World.” Performing for the Ringling Bros. Circus, she bent rods, straightened horseshoes, carried 600 lb cannon on her shoulders, and lifted her 160 lb husband over her head with one hand. Her arrival caused many strongman to sneak out of town.
Who benefits most?
Surprisingly, in the battle of the sexes between men and women to gain the most benefit from this type of training, women win, with women over thirty and those who are menopausal gaining the greatest benefits of all. This has seen a dramatic increase in the numbers of women training strongman style for wellness and in competitions.
The name isn’t the only reason this training makes people strong. It has been well documented that strongman training is extremely effective as a training mode because of its nature of multijoint movements that incorporate large muscle groups and impose a substantial amount of neuromuscular stress. The result of these activities is the release of three times as much testosterone, growth hormone and other acute endocrine responses. This ramps up muscle growth, neurological development (from more neural firing to better proprioception).
Due to the increased lean muscle growth coupled with increased “beta 2” fat receptor stimulation, the body is primed to better breakdown and release stubborn stored body fat as a fuel source. Yes, you get supercharged fat loss from strongman training, and it doesn’t end there. You will also experience improvements to bone density, blood pressure, cardiac health and injury prevention.
Did you know that grip strength (a major component in this training mode), and pinch strength have been shown through a number of studies to strongly correlate with longevity. The better you can make your grip, the better chance you have at living longer! Common sense right, stronger grip means no more falling off cliffs, buildings, or dropping heavy things on your feet, right? Not to mention the general volume and types of activity you need to undertake to attain superior grip strength (lifting and holding heavy things – strongman training!).
Probably the least recognised, yet biggest draw card for participation in strongman/women training is the fun people have. Combine this with the empowerment from lifting strange objects while people cheer you on, the sense of comradery and achievement from overcoming mental and physical barriers you never believed possible has an intoxicatingly addictive effect. Community is a powerful health influencer and why we believe so strongly in it as part of our facility.
How often should you train Strongman?
This style of training is something you should try to include at least once a week or include strongman movements into your regular training sessions to add a little extra stimulus. It has physiological and mental health benefits, social benefits, and directly transfers to real world functionality!
You will never make two trips from the car with the shopping again! You might not need a jack to lift the car and change a tyre! And you’ll never need to get someone else to open a jar for you again! Not to mention the health benefits and way you’ll look!
For any athletes, strongman training will directly improve strength and stability in contact sports, grappling, power sports, fighting sports, and throwing sports, which is why you may find many traditional strongman exercises in athletic performance training, such as loaded carries, sled push and pull, deadlift and overhead throws.
If you want to know more, or give strongman/women training a try, or join our Strongman Club for training and competitions, get in touch and we will happily help you get started.
Author: Coach Vaughan
(Master Coach)
Posted by admin
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟭𝟱
𝗧𝗿𝗮𝘃𝗲𝗹 𝗧𝗮𝗰𝘁𝗶𝗰𝘀 🧳
With our summer holiday`s just around the corner and it being the season of mini-getaways, it`s important to understand that travel doesn’t need to derail discipline.
While others “take a break,” you take control.
Every airport, hotel, and roadside stop is a chance to stay sharp and consistent.
Warriors don’t wait for perfect conditions — they create them.
With a few mindful swaps, you stay on track and keep momentum rolling no matter where you are.
🥪 Skip the muffin; grab a wrap.
☕ Go long black over latte.
🚶 Walk every terminal instead of waiting.
Plan before temptation appears — that’s how warriors win on the road.
Each choice is a small victory that keeps you 200 calories ahead while others lose focus.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose grilled options over fried, skip creamy sauces, and trade pastries for protein-based snacks.
𝗕𝗨𝗥𝗡 𝗜𝗧: Walk every terminal, take the stairs, or do a 10-minute resistance-band circuit in your hotel room.
🔥 #TravelWarrior #NoExcusesNovember #TFWCoffsCoast #HolidayExercise #summerHolidayFun #DisciplineEqualsFreedom #200CalorieChallenge #TrainingForWarriors #tfw #CoffsHarbourGyms
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟭𝟰
𝗕𝘂𝗿𝗻 𝗜𝘁 𝗕𝗲𝗳𝗼𝗿𝗲 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 🌅
Before emails.
Before noise.
Before your day hijacks your time — move.
Early effort builds self-respect and momentum.
You don’t need a gym — your floor is your dojo. (Unless, of course, you’re hitting one of our early morning classes before breakfast — then you’re already ahead.)
This is the moment where discipline begins. Ten minutes of intentional movement resets your mind, primes your energy, and burns calories before most people even wake up.
When you move before breakfast, you don’t just burn 200 calories — you earn clarity for the day ahead.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose oats and berries instead of a bakery pastry.
𝗕𝗨𝗥𝗡 𝗜𝗧: Complete 4 rounds of 20 squats, 15 push-ups (on knees if needed), 20 mountain climbers, and 10 burpees. Finish with a 5-minute stretch to reset and refocus.
Ten minutes, 200 calories, and a win before 7 a.m.
While others hit snooze — you hit go.
⚔️ #MorningDiscipline #EarnYourEnergy #TFWCoffsCoast #TFW #FastedTraining #200CalorieChallenge #DisciplineEqualsFreedom #TrainingForWarriors
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 𝗗𝗔𝗬 𝟭𝟯
𝗧𝗵𝗲 𝗙𝗼𝗿𝗴𝗼𝘁𝘁𝗲𝗻 𝗙𝘂𝗲𝗹 🍳
Skipping breakfast doesn’t save you — it costs you energy, focus, and control later.
When your body wakes, it’s ready to refuel. Denying it doesn’t make you disciplined — it just sets you up to crash.
Start your day with purpose and a nutritionally solid breakfast that includes:
🥚 Healthy protein
🍞 Quality carbohydrates
🥑 Nourishing fats
Keep it simple if you must.
Eggs, Greek yogurt, or a quick shake with protein powder, give your body the stability it needs to perform. Add fibre — oats, berries, or whole-grain toast — and you’ll naturally eat about 200 fewer calories by day’s end without even trying.
For most adults aiming to build strength, maintain muscle, or lose fat sustainably, a daily protein target of 1.6–2.2 grams per kilogram of body weight hits the sweet spot.
That’s enough to stabilise hunger, support recovery, and protect lean muscle — especially as we age.
It’s not starvation that trims fat; it’s stability.
When you fuel your body early, it rewards you with clarity, control, and consistency.
💛 Fuel first, focus follows.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Replace sugary cereal with two boiled eggs and whole-grain toast — save around 200 calories and stay full for hours.
𝗕𝗨𝗥𝗡 𝗜𝗧: Start your morning with a 20-minute brisk walk before breakfast, or do 3 rounds of 15 squats, 10 push-ups, and 10 sit-ups to fire up your metabolism.
🌿 #ProteinPower #SmartStarts #200CalorieSacrifice #TrainingForWarriors #TFWCoffsCoast #DisciplineOverComfort #WarriorNutrition #TFWStrong #Warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟮
𝗧𝗵𝗲 𝗗𝗿𝗶𝘃𝗲𝘄𝗮𝘆 𝗗𝗲𝗰𝗶𝘀𝗶𝗼𝗻 🚗
🏠 Discipline doesn’t start in the gym — it starts in your driveway.
That moment when you pull into the driveway after work decides how your night unfolds.
You can choose the couch and a snack — or you can choose movement and momentum.
One decision changes everything: your energy, your cravings, and your results.
Ten minutes of action before walking inside clears your head, lowers stress, and resets your mindset.
That short window is the gap between “I’ll do it tomorrow” and “I already did it.”
You don’t need to be perfect — just consistent enough to own that moment each night.
What we do know from decades of combined experience, is that once someone steps out of their car and into their house after a long day, they are far less likely to make the fantastic decision to step out again and exercise. To do so, makes you a true Warrior!
The driveway is your line in the sand. Step over it like the warrior you are.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip the post-work snack or reduce dinner carbs by half; have a glass of water before you eat.
𝗕𝗨𝗥𝗡 𝗜𝗧: Before going inside, take a 10-minute brisk walk or do 3 quick circuits of 15 squats, 3 Squat Jumps, 10 push-ups, and 10 lunge Jumps per leg.
🔥 #DrivewayDecision #DisciplineOverComfort #BusyButBetter #FitOver40 #TFWCoffsCoast #tfw #GetComfortableBeingUncomfortable #TFW #200CalorieSacrifice #TrainingForWarriors #LiftHeavyAndSprint
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟭
𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 𝗪𝗮𝗿𝗿𝗶𝗼𝗿 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 🍷
⚖️ Balance isn’t luck — it’s leadership.
Weekends don’t have to derail your discipline — they’re just another opportunity to prove you’re in control.
You don’t need to skip the things you enjoy; you just need to lead yourself through them with awareness.
Plan your weekends like a warrior.
If you know you’ll have drinks or a big meal, earn them first.
Burn 200 calories earlier in the day — a morning walk, a lift session, or yard work at pace — so the scale stays balanced and your momentum intact.
Remember: your choices add up either way.
Decide which direction they’ll take you.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Alternate each alcoholic drink with sparkling water and lime. Swap the beer for a top-shelf, white spirit. Share a meal or starter instead of ordering your own.
𝗕𝗨𝗥𝗡 𝗜𝗧: 25-minute morning walk or a 20-minute strength mini-circuit (push, pull, carry).
💛 #WeekendWarrior #BalanceNotExcuses #TFWCoffsCoast #200CalorieSacrifice #TrainingForWarriors #tfw #warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟬
𝗧𝗵𝗲 𝗦𝗻𝗮𝗰𝗸 𝗔𝘂𝗱𝗶𝘁 🍿
🔎 Most people don’t over-eat at meals — they leak calories (into their mouths) between them.
🚩Do a one-day audit.
Write down every nibble, bite, and sip.
Chances are, you’ll find 200 calories you didn’t even enjoy — mindless habits that slip under the radar.
🚩Once you see them, you can swap them.
Trade crackers for carrots, wine for water, or mindless munching for movement.
Awareness creates control — and control creates results.
If you can control the small leaks, the bigger results take care of themselves.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Track your snacks for one full day. Replace one high-calorie bite (like biscuits or cheese cubes) with fruit, veggie sticks, or herbal tea.
𝗕𝗨𝗥𝗡 𝗜𝗧: Add a brisk 15-minute walk after lunch or 20 minutes of fast-paced housework at “warrior” speed — you’ll burn 200 while resetting your focus.
💪 #SnackAudit #AwarenessFirst #200CalorieSacrifice #TFWCoffsCoast #SmallChoicesBigChange #TrainingForWarriors #TFW #Warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟵
𝗧𝗛𝗘 𝟮% 𝗥𝗨𝗟𝗘 🕑
💪 A 30-minute workout is only 2% of your day — but it can transform the other 98%.
You don’t need more time — you need focus.
That half hour you keep thinking you don’t have is the same half hour that could reset your body, mind, and energy for the rest of the day.
The real question isn’t “Do I have time?”🤔
It’s “Will I use my 2% well?”
Give 2% effort with 100% intention.
Your fitness doesn’t demand your whole life — just the part you’ve been wasting on hesitation, distraction, or doubt.
Warriors in their 40s don’t win by doing more — they win by doing what matters most, deliberately and consistently.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip your afternoon pastry or large sugary drink; replace it with water or black coffee.
𝗕𝗨𝗥𝗡 𝗜𝗧: 30 minutes of resistance training — push, pull, squat, carry.
If time’s tight, complete a 15-minute bodyweight circuit: tempo squats, planks, push-ups.
⚔️ #TwoPercentRule #FocusNotTime #PerspectiveIsEverything #PositiveAttitude #TFWCoffsCoast #TrainingForWarriors #200CalorieSacrifice #DisciplineEqualsFreedom #TFW #BestGymInCoffs
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟴
💡 𝗖𝗼𝗳𝗳𝗲𝗲 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺 — 𝗶𝘁’𝘀 𝘄𝗵𝗮𝘁’𝘀 𝗵𝗶𝗱𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝘂𝗽.
That large takeaway latte with full-cream milk? Around 250 calories.
A long black with a dash of milk? 40 calories.
Same caffeine, smarter choice.
Flavoured coffees and chai lattes can be even sneakier — many reach 300–400 calories before breakfast has even started.
You could be drinking an entire meal’s worth of energy without realising it.
Coffee can fuel your focus or quietly stall your goals. The difference is awareness.
Once you see where your calories hide, you reclaim control — and that awareness becomes your superpower.
No one’s saying give it up — just own your choices.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose a small long black, piccolo, or oat flat white instead of a large milk-based or syrup-flavoured coffee. Skip sugar and syrups — your energy and clarity will thank you.
𝗕𝗨𝗥𝗡 𝗜𝗧: Take a 20-minute power walk during your coffee break or do 10 minutes of step-ups on a low bench (20 reps per leg × 3 sets).
💪 #AwarenessFirst #SmartSacrifice #TFWCoffsCoast #200CalorieChallenge #DisciplineEqualsFreedom #TrainingForWarriors #TFW #thedojo #warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟳
𝗦𝗧𝗔𝗖𝗞 𝗬𝗢𝗨𝗥 𝗪𝗜𝗡𝗦 🧱
💪 The secret to progress isn’t intensity — it’s consistency.
You don’t need perfection; you need stacking.
Save 100 calories from food and burn 100 through movement — that’s your 200, and it adds up to massive results over time.
Skip the “all or nothing” mindset.
One better meal, one extra round, one less excuse — every tiny choice builds your fortress of strength.
The win isn’t in being perfect — it’s in proving you’re persistent.
"𝗜𝗺𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗮𝗰𝘁𝗶𝗼𝗻 𝗶𝘀 𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗜𝗡𝗔𝗖𝗧𝗜𝗢𝗡!"
The warriors who keep showing up, even on the average days, are the ones who rewrite their story.
Stack your sacrifices, one by one, until discipline becomes effortless.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip creamy salad dressings or the second slice of bread; swap heavy sauces for olive oil and lemon.
𝗕𝗨𝗥𝗡 𝗜𝗧: Add a 15-minute circuit at home — 20 squats, 10 burpees, 20 lunges per leg. Rest 1 minute, repeat 3×.
🔥 #StackTheSacrifice #ConsistencyOverPerfection #TFWStrong #TFW #TFWCoffscoast #200CalorieSacrifice #DisciplineEqualsFreedom #TrainingForWarriors
