Skill of Strength

09/19/2026

Why are you doing 50 reps of crunches?

If the answer is "because that's how you train abs," it might be time to rethink it.

Your core is made up of muscles, just like the rest of your body. And how you train them should depend on what you're trying to accomplish.

Want to build muscle?
Think roughly 6–20 reps.

Want to build strength?
Think heavier resistance and lower reps, around 2–6.

Want to build endurance or stability?
Longer holds (30–60+ seconds) can make more sense.

The point isn't that 50 crunches are "bad."

It's that the number of reps should have a reason behind it.

And your core does a lot more than crunch. It helps you resist movement, transfer force, rotate, stabilize, and control your body while you move.

Don't just train your core.
Train it for a purpose.

09/19/2026

Are hills the secret to becoming a blazing fast runner???

There is no doubt that if a runner regularly hits the hills, they get stronger, more powerful, and ultimately faster. I am all about speed! However, you should vary the structure of your hill program throughout the season. Since hill work is stressful, adaptation, progression, and periodization are....

09/19/2026

Did you know that over 80% of Americans will experience low back pain at some point in their lives? 😫

If you’ve experienced low back pain, you know it’s no laughing matter.

❌If you are currently dealing with low back pain, you should see a medical professional to get a proper diagnosis

✅If you are cleared to exercise, we’ll show you some simple exercises you can use to help improve your movement quality and overall function.

Step #1 improve your soft tissue quality via foam rolling

Step #2 increase flexibility in your hips and lower limbs

Step #3 strengthen your hips and glutes

Step #4 develop your core strength

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Please note: These exercises are not intended to diagnose, treat, or cure someone with low back pain. Please consult with a medical professional before starting an exercise program.

09/18/2026

What should strength training look like for a young athlete?

It should challenge them, but it shouldn't be about seeing how much they can survive.

Good youth strength training should meet an athlete at their current ability, teach them how to move well, and progressively challenge them as they improve.

They shouldn't have to earn their place in the weight room by lifting the most.

They should leave feeling like:

"I can do this."

Then come back and do a little more next time.

That's how athletes build strength, confidence, and the foundation they'll carry with them for years.

09/18/2026

💥 Here are 5 types of people who thrive in MOVE group training at SOS:

1️⃣ The Long-Haul Player – in it for the long game, building strength and health for decades
2️⃣ The Former Athlete – ready to reclaim their competitive mindset
3️⃣ The Gym-Burnout Crowd – frustrated with other gyms or home workouts, ready for guidance
4️⃣ The Consistency-Seeker – wants structure, accountability, and a routine that actually works
5️⃣ The Community-Driven Athlete – loves training with others and being part of a supportive team

No matter which type sounds like you, MOVE is designed to help you make progress, stay consistent, and enjoy every session.

📌 Ready to see which type you are in action?

09/17/2026

We love hearing this from our members! 💙

Great coaching, a supportive community, and plenty of ways to train... that's what we're all about at Skill of Strength.

Whether you're brand new to strength training or have been training for years, we want you to feel welcomed, supported, and challenged every time you walk through the door.

Thanks for the kind words, Joe! We're lucky to have such an awesome community. 💪

Interested in finding the right class for you? Send us a message or come check us out!

09/17/2026

At Skill of Strength, we love working with young athletes.

But what we love even more is watching them grow... from kids who are simply learning how to move, to teenagers who are serious about their sport, to young adults who understand how to train and take care of themselves.

Strength & conditioning should grow with the athlete.

In elementary school, we're big believers in letting kids play.

Try different sports. Run around. Climb. Jump. Throw. Wrestle. Ride bikes. Explore.

Your 9-year-old does not need to figure out their "one sport" yet.

Let them be kids.

At this age, our goal is to help kids develop basic movement skills, coordination, confidence, and a love for being active. We want them to have fun, learn through movement and exploration, and leave training feeling successful.

We want them smiling and sweaty. 😊

As kids move into middle school, we start introducing a little more structure.

They're becoming stronger, more coordinated, and more aware of their bodies. They're also starting to practice and compete in their sports more consistently.

This is a great time to teach the foundations of strength & conditioning — how to squat, hinge, push, pull, jump, land, brace, carry, and move well.

We don't need to rush the process; we're building the foundation.

By high school, athletes are ready for a more structured approach.

We can start looking at their individual goals, training history, sport demands, strengths, limitations, and current schedule. From there, we can build a program that makes sense for that athlete.

Because a high school freshman who is brand new to strength training shouldn't necessarily train the same way as a senior who's been lifting for three years.

Same age doesn't mean same athlete. We also have to consider what's happening outside the gym.

An athlete who's in the middle of their competitive season has very different needs than an athlete in their off-season.

During the season, training might focus more on maintaining strength, managing fatigue, staying healthy, and supporting performance.

In the off-season, we have more opportunity to build strength, speed, power, conditioning, and overall athleticism.

The program should change as the athlete's needs change and that's really the big idea behind our youth and performance programs at SOS.

We're not trying to rush kids into becoming elite athletes. We're trying to help them become strong, capable, confident people who know how to move and train well.

Some athletes will progress quickly and others will need more time. Some will become serious about their sport and others will eventually move away from competitive sports altogether.

That's okay.

Our job is to meet them where they are, give them the right amount of challenge, and help them take the next step.

Because the goal isn't just to make better athletes. It's to help young people build skills they'll carry with them long after their playing days are over.

If you're not sure which SOS program is the right fit for your child, reach out. We're happy to talk through their age, experience, sport, goals, and schedule and help you figure out where they should start.

09/17/2026

We hear this all the time.

"I used to be able to eat a large pizza, lift a little bit, go for a run a few times a week and stay in shape."

Now... "DAD BOD."

Here are a few things you can do if you've gotten a bit more dad-bodish or even grampa-bodish than you'd like in your 50's.

Waistlines tend to expand as you age. But it's not inevitable.

09/15/2026

Your needs don't disappear because someone else's enter the chat.

Not when you become a parent.
Not when your kids get busy.
Not when your parents need help.
Not when work gets stressful.

The sooner you learn this, the better.

Taking care of yourself isn't selfish, it's maintenance.

Everyone who depends on you benefits when you do it.

We're here when you're ready.

09/14/2026

You can't want a strong body with weak habits.
(Well, you can WANT one, but you won't get one.)

⚡ Energy doesn't come from intention → it comes from sleep.
💪 Strength doesn't come from motivation → it comes from consistency.
🍸 Fat loss doesn't come from "good weekdays" → it comes from what happens on weekends too.
😴 Longevity doesn't come from workouts → it comes from recovery.

Your goals aren't the problem.
The mismatch between what you want and what you repeatedly do is.