Many people who are thinking about exercising want to know how fast you can gain fitness. And current exercisers often want to know how fast you lose fitness if you stop training. Here are your answers! Gaining Fitness: It Only Takes Weeks We have great news for you: If you haven’t been working out, you can measurably improve fitness in weeks.  The answer will be different if you’re currently working out because progress slows over time. Think of a world-champion sprinter: It will take a lot of work to make that runner even a little faster. It will take less work for a newer runner to increase speed. It’s the same with general fitness. For less-experienced people, it doesn’t take long to see results in the gym. How long? You can generally expect measurable results in about six weeks of training if you work out properly. Many factors will affect...Read more

At Progression Fitness in Rochester MN, we offer a 10-day free trial to interested future members. This is for people who are serious about starting with us on their health and fitness journey. How it works: Meet with a coach to discuss where you currently are at in your Journey. The coach and you will decide what the best way for you to start is. Are you ready to jump right into class? Or do you need some 1:1 sessions first? Get Started – Click Free Intro! If you are ready to jump right into class, you can start your free trial. We will pick out what membership you will want to start after your 10 free days and get your account set up. This will include payment information. During your 10-day trial, you can attend as many classes as you wish. If at any time during your trial you...Read more

December 26th, 2022. More info soon. Free to Progression/Regent Members $99 for nonmembers.Read more

Part 2 of the Rage On Series. Part 1 is HERE. You may have heard about “Zone 2” in the gym. Or you may have heard about it from me. A lot of new research is coming in on the benefits of Zone 2 exercise to us humans. What is Zone 2? Zone 2 is defined as 60-70% of your heart rate max or 60-75% of your VO2 max. There are a few ways to find your zone 2 HR range. One formula for zone 2 is 220 – age= Max HR, x 60-70%. Example 220-47= 173 x .60= 103 would be the start of zone 2, 173 x .7= 121 would be the top of zone 2. The vast majority of CrossFit gym members are really bad at Zone 2 training. And Zone 2 is usually a major gap in their fitness. As in, they have no Zone 2...Read more

Rochester Minnesota Can you build strength after 40? Absolutely! Many people think that we get weaker as we get older. And it’s true that we’ll all experience some physical decline as we age. But it’s a fact that strength can be improved at any age, and older adults who train regularly can become incredibly strong. They can hold much of that strength with continued training very late in life. Think of it like this: If you don’t use it, you’ll lose it. And you certainly won’t improve it. People who are sedentary will start weak and become ever weaker if they don’t train as they age. Similarly, an active person who stops training will grow weaker quickly and then gradually become weaker as the years pass.  The flip side is amazing: Inactive people who start working out at any age become stronger—often quite quickly at first. As people continue to train, they’ll...Read more