Straight answers on strength, body recomposition, nutrition, and training with structure, from the Gryffon Performance coaching team.
The equipment is the same. In one study, 585 people ran an identical program and gains ranged from nothing to 250 percent. That range is what you’re actually paying to solve.
Shoulders are the joint people quit over. Across several trials, exercise therapy performed about as well as surgery, but only the progressive, resisted kind.
The headlines overstate the muscle loss. What they miss is the bigger finding: a year after stopping, people had regained two thirds of the weight.
Exercise therapy is first-line treatment in knee osteoarthritis guidelines worldwide, and 46 randomized trials back it up. Resting the knee is usually the wrong move.
Most people with a bad back are told to avoid loading it. A 2025 meta-analysis of ten randomized trials found the opposite holds up better.
