The RSF Training Guide - Part 1
Updated: Oct 11
Over the next few weeks, I’ll be sharing the RSF Training Guide, a series of articles to help you understand which types of exercise best support your goals—and how RSF classes can fit into that plan.
Getting stronger, building muscle, improving endurance, and staying generally fit each require a slightly different focus. Sometimes the exercises are the same, but things like weight, reps, rest, and effort change depending on what you're trying to improve.
Here’s what we’ll cover:
Part 1 — General Health & Fitness
Stay healthy, active, strong enough for everyday life, and able to keep doing the things you enjoy.
Part 2 — Get Stronger
Carry groceries more easily, move furniture, keep up with hobbies, lift heavier weights, and feel more capable.
Part 3 — Improve Your Physique
Build muscle, lose body fat, look more defined, or change the shape of your body.
Part 4 — Improve Muscle Endurance
Help your muscles last longer during hiking, yardwork, sports, longer workouts, or repeated lifting and carrying.
Part 5 — Improve Cardio Endurance & Stamina
Walk farther, climb stairs more easily, hike without getting as winded, run a race, or enjoy active travel and vacations.
Part 6 — Build Your Workout Routine
Put what you've learned into practice by creating a weekly routine that balances your goals, RSF classes, and activities you enjoy outside the studio. Part 7 — Q&A: Your Questions Answered
Part 1: General Health & Fitness
Sometimes the goal isn’t to get faster, stronger, or dramatically change your body.
Sometimes the goal is simply to stay strong, active, mobile, and capable.
If that sounds like you, a well-rounded routine is the goal: some strength work for your muscles, aerobic exercise for your heart and lungs, and regular movement throughout the day.
Why Regular Movement Matters
Our bodies adapt to what we ask them to do.
When we use our muscles, challenge our heart and lungs, and stay active, we help maintain those abilities.
When we don’t, we can gradually lose muscle, strength, cardio fitness, balance, and mobility—and everyday activities may start to feel harder.
Regular exercise helps you maintain the strength, stamina, and mobility you already have so you can stay independent and keep doing the things you enjoy.
What Does a Healthy Exercise Routine Include?
You may recognize these recommendations, they are from the Physical Activity Guidelines for Americans. They're national, research-based recommendations that help us understand how much physical activity supports good health.
Strength Exercise at Least 2 Days Per Week
Strengthen the major muscles of the body at least 2 days each week. This includes your legs, hips, back, chest, shoulders, arms, and core.
You can use dumbbells, machines, resistance bands, body-weight exercises, or other activities that challenge your muscles.
For general health, the goal is to give your muscles enough work to help maintain strength and muscle over time.
At Least 150 Minutes of Cardio Each Week
Aim for at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous activity. Moderate activity means your breathing and heart rate increase, but you can still carry on a conversation. During vigorous activity, talking in full sentences becomes difficult.
Examples include brisk walking, biking, swimming, hiking, dancing, or using an elliptical. Anything that raises your heart rate!
It all adds up—20–30 minutes a day can go a long way toward reaching your weekly goal.
Move More Throughout the Day
Your workouts aren't the only movement that matters. Your body benefits from regular movement throughout the day to help keep your joints moving well and support overall health.
Walking the dog, taking the stairs, gardening, doing housework, and getting up from your chair more often all count.
Don't Forget Balance Training
Balance becomes especially important as we get older. Adults 65 and older are encouraged to include activities that maintain or improve it.
Examples include single-leg exercises, step-ups, lunges, and yoga. (Sorry, lunges are here to stay.) Weave it into your daily routine: try standing on one foot while cooking or brushing your teeth and notice how it improves over time.
Weekly Routine for Overall Fitness:
2–3 strength workouts
about 150 minutes of walking or other cardio
regular movement throughout the day
some balance and mobility work
You don't need separate workouts for everything. One workout can check more than one box.
What This Looks Like at RSF
If your goal is general health and fitness, you don’t need to overthink your class choices. Show up, choose a class you enjoy, and challenge your body.
Strength Classes, Strong & Fit, and Power Hour can all support a well-rounded fitness routine. Add regular movement and and some cardio outside the studio, and you’ve got a solid foundation.
Key Takeaway
For general health and fitness, the goal is to regularly support both your muscular health and your cardiorespiratory health.
That means challenging your muscles, getting your heart and lungs working, and moving often enough to help maintain strength, stamina, mobility, and everyday function.
Some movement is always better than none. If the recommended amounts feel out of reach, do what you can right now, and build on that as you feel ready to adapt to more.
Written with help from ChatGPT
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