Empowering, science-backed tips from your GND staff

Recovery isn’t just about resting, it's essential for improving performance, reducing injury risk, and achieving long-term results. Here are 5 evidence-backed recovery methods to incorporate into your regimen:

New to the gym? You’re not alone.
Everyone starts somewhere and mistakes are part of the process. Here are a few common ones we see and how to fix them:

Tendinitis, or tendinopathy, is a common overuse injury in lifters and athletes that often shows up after increases in training volume or intensity. It can cause localized tendon pain that limits performance and stalls progress. Learning how to scale training, manage pain, and strengthen tendons properly can help you stay in the gym and return stronger without making the injury worse.

When people talk about getting better at training, the focus is almost always on the program, discipline, or how badly someone wants it. All of that matters, but it’s not the whole picture. One of the biggest factors in progress, one that often gets overlooked, is the people you surround yourself with.

Physical strength matters, but mental toughness is what breaks plateaus. Learn how mindset, consistency, and confidence help you push through stalled progress and keep getting stronger.

Training hard isn’t enough if you’re undersleeping. For strength athletes, sleep is when muscle is rebuilt, technique is wired in, and performance actually improves. Learn how sleep impacts muscle protein synthesis, nervous system readiness, lifting quality, and recovery, and how 7–9 hours a night can unlock stronger, cleaner, more consistent lifts without adding time in the gym.

Discover how to become a HYROX-ready hybrid athlete. Learn strength, conditioning, and recovery strategies that balance barbell power with endurance, helping you crush the race and perform at your best.

We believe that strong women make strong decisions, and that includes decisions about their bodies, hormones, and training. Birth control is a common part of many women’s lives, yet its impact on strength training is rarely talked about openly in the fitness world. Let’s change that.

In the world of strongman, few implements challenge your entire body like the yoke. This deceptively simple apparatus, essentially a heavy frame you carry across your shoulders, demands strength, stability, and grit. But beyond being a spectacle in competitions, the yoke is an incredible training tool that builds strength and tests mental toughness.

Discover how strength training supports better aging by improving muscle, bone, and joint health. Learn why building strength now helps you stay confident, mobile, and independent for life with GND Strength Society.

Menopause doesn’t mean slowing down — it’s the perfect time to get stronger. At GND Strength Society, we help women lift through every phase of life with confidence and purpose. Strength training supports your hormones, protects your bones, boosts your metabolism, and rebuilds your confidence from the inside out. Whether you’re experiencing hot flashes, mood swings, or fatigue, lifting gives you back control, energy, and power.

If you’ve ever felt torn between the personal attention of one-on-one training and the energy of a group class, semi-private training might be exactly what you’ve been missing. At GND Strength Society, our semi-private sessions give you the best of both worlds — personalized programming, expert coaching, and a small group atmosphere that keeps you motivated, consistent, and progressing week after week.

Medical school doesn’t leave much room for “normal” routines—but strength training can be the key to surviving it. Whether you’re on second shift or stuck in late-night rotations, lifting can help you stay sharp, manage stress, and build the stamina your future career demands. At GND Strength Society, we help med students train smart and stay consistent no matter how chaotic their schedule gets.

Strength training isn’t just about building muscle — it’s about building a longer, stronger life. Learn how lifting supports longevity, confidence, and real-world performance at GND Strength Society. Come join our next open house on Oct 25th! Wear your best costume!!

 Strength training helps teen athletes build confidence, power, and injury resistance. Learn why it’s safe, smart, and essential at GND Strength Society.

 After 30, strength training isn’t optional, it’s essential. Learn how to keep your testosterone and muscle strong for life with smart training and recovery at GND Strength Society.

Strength training doesn’t just transform your body — it changes your mindset. At GND Strength Society, we believe the barbell is one of the best tools for mental health. Learn how lifting reduces stress, builds resilience, and keeps you grounded through life’s chaos.

Motherhood changes everything — but your strength is still yours. Returning to lifting postpartum isn’t about “snapping back.” It’s about rebuilding from the inside out — reconnecting with your core, rebuilding confidence, and rediscovering your power. At GND Strength Society, we help new moms safely return to barbell training with guidance, community, and a focus on long-term strength, not quick fixes.

Starting barbell training doesn’t have to be intimidating. Focus on the four core lifts, train consistently, and track your progress to see real results. At GND Strength Society in Chicago, our semi-private coaching makes barbell workouts accessible for everyone — from complete beginners to seasoned lifters.