InStep SC

🎁Merry Christmas 🎄
Thank you for making this the biggest year InStep SC has had so far.

Here’s to 2026 💪🎉

It’s always great getting to work with your athletes in person!

Acting like a frog takes a lot of Kermit-ment. 🐸

If your goal is longevity and functionality you need both sides of the coin:

Cardio helps lower resting heart rate and blood pressure, protecting your heart and adding years to your life.

While strength training makes everyday tasks easier, lifting groceries, getting off the floor, carrying kids,
so you can actually enjoy those years.

Train for a longer life & a better one

Dryland fitness testing complete, finished strong with some games of tag!

Are you actually training hard enough?

Here’s a way you can find out.

THE RIR TEST (Reps in Reserve).

Pick an exercise and weight you normally use.

(This doesn’t have to be every exercise, start with you a main movements)

Let’s say: 50lbs for 8 reps.

Do one set to technical failure, stop when your form starts breaking down or you can’t get another clean rep.

If you hit 13+ reps (8 + 5 extra), it’s TOO LIGHT. You want to be working between 5-2 reps in reserve.

This means you’ve been leaving too much in the tank. Time to increase your working weight.

This also teaches you what true max effort feels like, so you can use the RPE/RIR scale more accurately moving forward.