Strength Changes Everything - Video Edition

Strength Training Can Lead to an Improvement in Quality of Life

If you had to put a number on your happiness, energy, and overall well-being—what score would you give your life right now? In this episode, Amy Hudson and Dr. James Fisher dig into the science of quality of life—how researchers actually measure it, and why it’s about so much more than health stats or fitness levels. They reveal why building physical strength often leads to emotional freedom and how strength training improves mental health, social connection, and vitality. Tune in to learn how training your body can completely reshape the way you feel about your life. Amy shares her...

Why Strength Training Is the Best Exercise For Your Arthritis

Strength Changes Everything - Video Edition

What if you could keep your joints strong and pain-free for decades—without endless cardio or risky workouts? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training, breaking down the connection between osteoarthritis and strength training. They reveal how targeted strength work can reduce joint stress, slow degeneration, and even improve quality of life. Tune in to learn how strength training can protect your joints and keep you moving pain-free. Dr. Fisher starts by explaining what osteoarthritis really is--a degenerative joint disease where cartilage...

What the Science Says About How Strength Training Can Prevent and Reverse Diabetes

Strength Changes Everything - Video Edition

Did you know strength training can do more for type 2 diabetes than medication ever could? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training and reveal how powerful it can be for managing—and even reversing—type 2 diabetes. They break down why excess sugar builds up in the bloodstream, how your muscles play a critical role in blood sugar control, and what kind of training yields real, measurable results—without needing extreme diets. If you—or someone you know—is dealing with type 2 diabetes, this is an episode you won’t want to miss. Dr....

The Best Exercises to Lower Cholesterol – The Science Behind Strength Training

Strength Changes Everything - Video Edition

We’ve been told to run, bike, and diet our way to lower cholesterol, but what if the real game changer is strength training? In this episode, Amy Hudson and Dr. James Fisher unpack the science behind resistance training and why it might be the best exercise to lower cholesterol. They explore what research actually says about lifting weights, LDL reduction, and long-term heart health — and why it might be time to rethink your approach to fitness. Dr. Fisher defines cholesterol--a waxy, hormone-like substance that your body produces and regulates on its own. While it often gets labeled as...

Why Strength Training Should Be Your Go-To Exercise for Blood Pressure Reduction

Strength Changes Everything - Video Edition

What if lowering your blood pressure didn’t require medication, endless cardio, or drastic lifestyle changes? In this episode, Amy Hudson and Dr. James Fisher explore the benefits of strength training as an effective, science-backed way to reduce blood pressure. They discuss how lifting affects your heart health, the ideal training intensity for real results, and why even short, infrequent workouts can make a big difference. Tune in to hear how simple, time-efficient workouts can support heart health, and why it might be the most underrated tool in your fitness routine. Dr. Fisher...

Muscle Size Increases - What's Happening Within Your Muscles

Strength Changes Everything - Video Edition

Is bigger always better when it comes to strength training? In this episode, Amy Hudson and Dr. James Fisher break down the science of muscle growth, revealing why increased size doesn’t always equal increased strength. From neural adaptations to muscle fiber recruitment, they explore what’s really happening inside your body when you train – and why understanding it can transform the way you approach your workouts. Amy Hudson and Dr. James Fisher talk about increasing muscle size, and when that doesn’t happen. Back in the 1980s, a hypothesis by Digby Sale looked at the two key...

Fix Your Core, Fix Your Back: Personal Training Insights You Probably Haven’t Heard Before

Strength Changes Everything - Video Edition

Think core training is all about crunches and six-packs? What if the real key to a strong, pain-free core is the muscles you can’t see? Hosts Amy Hudson and Dr. James Fisher dive deep into the science of core strength, bust common myths, and reveal how personal training can help you target the low back and pelvic muscles that truly support your spine, posture, and overall function. Today’s episode features hosts Amy Hudson and Dr. James Fisher addressing a listener’s question about the core. Dr. Fisher starts his contribution by discussing the origin of the core, as well as where it’s...

Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success

Strength Changes Everything - Video Edition

When it comes to your health and to your strength training, more specifically…Do you rely on social media trends or real science for your exercise routine? And how do you know if your workouts are actually safe and effective? Amy Hudson and Dr. James Fisher break down what “evidence-based strength training” really means, exposing common myths and highlighting why scientific research – and not old paradigms – should drive your fitness decisions. Hosts Amy Hudson and Dr. James Fisher unpack evidence-based strength training. Dr. Fisher believes that personal trainers should embrace an...

Beyond the Gym: The Role of Protein in Personal and Strength Training Success

Strength Changes Everything - Video Edition

Did you know that what’s on your plate can help you while you’re at the gym? Join hosts Amy Hudson and Dr. James Fisher as they dive into the vital role of protein in muscle health and strength training. What’s the ideal protein intake you should aim for every day? And where can you get proteins from, in the first place? Whether you’re just starting out or enhancing your regimen, this episode will equip you with the knowledge to optimize your protein intake for maximum personal training and health gains. Hosts Amy Hudson and Dr. James Fisher begin the conversation by discussing why...

Beating the Gym: How Personal Trainers and Supervised Training Lead to Lasting Fitness Habits

Strength Changes Everything - Video Edition

Big Box Gyms: Yay or Nay? And how do they compare to working out with a personal trainer? Amy Hudson and Dr. James Fisher look at big box gyms and the benefits of working with a personal trainer. You’ll hear about everything from motivation and habit-building to fitness results, and will walk away with clarity on which option to go for to make the most out of your time and exercising efforts. Dr. James Fisher kicks things off by sharing a frightening stat: only about 10% of the population engages in regular strength training. What’s interesting is the fact that only about one-third of...

More Episodes

Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn’t cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you’re someone who exercises on a regular basis, you can’t miss this one!

Today’s episode, which is a part of a series that looks at indicators of the quality of exercising, focuses on soreness.
Dr. James Fisher kicks things off by explaining why soreness – or actually delayed onset muscle soreness (DOMS in short) – occurs.
How a workout was and how novel it was are factors that contribute to DOMS.
Dr. Fisher and Amy Hudson debunk the myths regarding the role that a high degree of lactic acid plays when it comes to exercising and muscle soreness, as well as the idea of torn muscle fibers.
Calcium plays a key role in muscular contraction: it initiates the process and interaction between actin and myosin muscle fibers.
Dr. Fisher touches upon the reason why some people may use compression garments that compress muscles, and why muscle inflammation is actually a good thing.
You know that feeling in the muscle right after a set or a workout? “The pump”, as it’s often referred to, is a product of an influx of blood to the muscle and a product of muscular contraction and energy production.
Dr. Fisher and Amy discuss muscle pain – and why the pain itself isn’t actually in the muscle but in the connective tissues and fascia surrounding it.
Feeling sore after a workout? Going back and doing light exercise can help you alleviate it.
Dr. Fisher and Amy talk about the so-called repeated bout effect and why it’s a strong reason for you not skipping too many workouts…
Remember: if you feel sore after a workout, that’s a natural process of your body’s remodeling and rebuilding. Not feeling sore? That doesn’t mean that you didn’t have a good workout!
As Dr. Fisher puts it: “People will feel sore when exercise is a novel stimulus, but the soreness will alleviate over time as a part of the repeated bout effect.”
Keep in mind the muscle soreness you feel may actually be joint soreness.
Dr. Fisher and Amy share some recommendations for working out a muscle group when you feel some muscle soreness.
A healthy diet (with an adequate protein intake to support the repair process) and sleep are key assets in alleviating muscle soreness.
Some people overlook the importance of sleep, which is a big marker for our body’s ability to rest, recover, and rebuild.
When feeling muscle soreness, getting on a stationary bike or going for a swim, instead of going for a run, can help with the recovery process.
Making progressive overload a key "philosophy" of your workout sessions will help you decrease muscle soreness.
A final, important reminder from Amy and Dr. Fisher: “Soreness is not indicative of the quality of our workout. It’s not a badge of honor.”

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Strength Changes Everything - Video Edition

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