Murph is coming!   Read the post and prepare for the biggest workout of the year in Rochester, MN.  As a Progressionite, you love to hate Murph.  One of the longest Hero WODs and arguably the hardest.  If you have never participated in our Murph event, You should plan on it this year.  May 29th is...Read More

Ever wondered how to get stronger legs? We’ve got the answer. In the fitness world, the focus often used to be placed on the upper body: pecs, delts, biceps, triceps, lats. In fact, people used to make jokes about “skipping leg day to do bench press.” But that’s a mistake. Leg strength is incredibly important...Read More

If you’re thinking about starting a workout program, you might be wondering if you’ll be sore after training at the gym for the first time. The short answer: if you’ve never worked out before, some mild muscle soreness is likely, but a fitness professional can help you ease into a program so you aren’t overly...Read More

Many people want to lose fat—so will weight training help them do it? Yes! Lifting weights is a great way to burn fat, but here’s something else to consider first: Many people want to lose fat so they look toned and their muscles are more visible. The look they’re going for usually requires fat loss...Read More

Many people want to know exactly how to build muscle in the upper back. For some, it’s about aesthetics: They want to add size and definition to their trapezius muscles, latissimus dorsi, deltoids and rhomboids. Other people want to prevent or rehab injuries by building up the muscles of the rotator cuff: the supraspinatus, infraspinatus,...Read More

If you want to get fit, lose weight or add muscle, how long do your workouts need to be? The answer will depend on who’s asking and the person’s exact goals. But here are some general guidelines. The average person who wants to improve general fitness and health can accomplish a great deal in 60...Read More

Goals and Habits. The dynamic duo Setting goals is trying to predict the future. Or at least the future you would like. Sports psychologist  Dr. Jim Afremow suggests we continue targeting longer-term outcomes but also zero in on values that inform everyday actions. “Goals are about what’s coming tomorrow, next month, or next race season,” Afremow...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...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...Read More

Progression Fitness Member Spotlight Questions: Carlota Gay What brought you to Progression Fitness in Rochester MN? I started in Progression Fitness in March 2016. It was after I finished a Triathlon in Minneapolis. I was chatting with a friend that did the race with me and said: ``I really like hard and tough workouts”. He...Read More