Legacy Lifting in Colorado Springs, CO

LEGACY LIFTING

Legacy Lifting is our flagship program — a structured, progressive training experience designed for individuals of all ages and backgrounds. With up to 12 sessions per month, Legacy Lifting provides consistent, high-quality strength training rooted in the core principles of functional movement, load progression, and long-term health.

Frequency Options:

• 12 sessions/month — $30/session
• 8 sessions/month — $35/session
• 4 sessions/month — $35/session
• Session Length: 30–90 minutes (based on training day goals and individual needs)

Program Focus:

• Evidence-based movement patterns (squat, hinge, push, pull, carry, rotation)
• Scalable loading strategies to match your ability and goals
• Intentional frequency for neuromuscular adaptation and improved resilience
• Progressive overload to safely increase capacity and performance over time

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WHY IT WORKS?

Legacy Lifting is built on well-established principles of strength training that support health across the lifespan — far beyond aesthetics or performance.
Research supports resistance training 2–3x/week for general population health and injury prevention, and even higher-frequency training (3–4x/week) promotes neuromuscular adaptation, especially when using compound, functional movements.

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Legacy Lifting also improves:

• Bone Density: Resistance training is one of the most effective non-pharmacological strategies to preserve and improve bone mineral density. Studies show it can help prevent or slow the progression of osteoporosis, particularly in weight-bearing areas like the hips and spine (Watson et al., 2018; Layne & Nelson, 1999).

• Insulin Sensitivity: Strength training increases skeletal muscle mass — the body’s largest site of glucose disposal. Regular resistance exercise has been shown to significantly improve insulin sensitivity and glycemic control, making it a critical tool in preventing and managing type 2 diabetes (Ibañez et al., 2005; ADA Position Statement, 2016).

• Balance & Fall Prevention: Strength training improves neuromuscular coordination, proprioception, and postural control, all of which are essential for reducing fall risk in older adults. When paired with dynamic movement patterns, it enhances both static and reactive balance (Liu-Ambrose et al., 2004; Sherrington et al., 2019).

• Joint Health & Pain Management: Contrary to outdated beliefs, resistance training — when properly loaded and programmed — supports joint health by strengthening the muscles, tendons, and connective tissues that stabilize joints. It also reduces chronic pain and improves function in conditions like osteoarthritis (Fragala et al., 2019).

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Legacy Lifting is effective not just because it's hard, but because it's smart. Our structured frequency and full-body movement patterns reflect the latest research in how to build strength that protects, restores, and sustains — for life!

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Legacy Lifting is ideal for:

✔️ Individuals post-rehab ready to return to training

✔️ Beginners looking for a structured strength foundation

✔️ Anyone seeking long-term, sustainable fitness without burnout or fluff