Personal Training

Why you need to evidence-based exercise

Everyone needs exercise, right? But what most people don't realize is you don't need nearly as much exercise, as long as you give it the proper amount of effort.

Evidence-based exercise is biomechanically safe, takes a fraction of the time compared to traditional cardio or high volume strength training and is much more effective. 

At Efficient Fitness, we send a signal — a very strong signal — to your body that its current levels of musculature are not good enough. After your 20-minute session, you will have sent such a strong message to your body to build muscle, by the time you return to our facility, it will have no choice but to be ready for the next session. The next session we will push harder, either with additional Time Under Load or additional resistance, and this pattern will continue on and on, making you stronger week in and week out. It sounds hard — and it is — but before you have time to think about how hard it is, the session will be over.

What to expect

Our protocol is exercise on its most cellular level, providing a cascading avalanche of benefits not only your physical appearance, but to your overall metabolism. The result is complete anaerobic and aerobic fitness, without the need for conventional "cardio."

Clients will experience:
  • Improved physical appearance
  • Improved posture
  • Improved strength
  • Increased lean tissue
  • Increased energy
  • Increased functional ability; being able to deal with the stresses and demands that are placed on you by everyday life
  • Optimization of the cardiovascular and respiratory system
  • Ideal flexibility
  • Bone loss prevention — our protocol's low force, high intensity movements are the best way to create bone strength and prevent demineralization, osteoporosis and osteopenia
  • Alleviated arthritic pain
  • Increased metabolic rate
  • Much more


Safety is king at Efficient Fitness. We believe that all activity has a certain risk and reward ratio, and if a particular activity has risks that might undermine your health, it isn't exercise.

Take running for instance. Most people consider steady-state cardio such as jogging good "exercise," but after years of your joints pounding the pavement, this can lead to debilitating injuries, which undermines the entire point of exercise in the first place.

At Efficient Fitness, momentum is taken out of the equation, focusing all of the load directly onto your musculature in a slow, controlled movement until you are literally too weak to hurt yourself.
As you recover throughout the week, you'll find much more time to do the things you love, and do them better, whether it's recreational sports, golf, playing with kids or grandkids or even... jogging. (But only if you really like it!)

Record keeping

After safety, the second most important thing is record keeping. We will keep meticulous records of what exercises are used, the settings of the machine (seat height, etc.), the resistance and the Time Under Load. This way when we return to the next session, we'll know exactly where we left off and know exactly what our next step is.

Next step

Proper exercise is just as important as brushing your teeth. Loss of bone mass and lean muscle tissue over time are the culprits of pain, loss of function and immobility as we age, but it is never too late to reverse these symptoms and lead a healthy, functional life.

Call 425-214-2251 or email to set up your free introductory appointment.