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3 Reasons to Start Weight Training

weight training in Durham, NC

Learn more about how resistance and weight training can change your daily life

Have you been looking for a new weight training routine to shake things up? It’s not uncommon to find yourself on the treadmill for the same amount of time multiple times per week. Or to find yourself barely breaking a sweat in your neighborhood barre class. Or even, to find yourself not exercising at all.

Don’t get us wrong – cardio, barre, yoga – they’re all great exercise options too, but adding resistance training to your other routines can make a huge difference in your progress. There are many benefits to lifting weights, but we’ve highlighted just a few of our favorites below.

1. It can improve your mood.

Many studies show us that exercise can greatly improve our mood. Not only does it get your blood pumping and your endorphins flowing, but it can also be a good way to practice mindfulness and take a break from your every day worries. Many people also find a strong community in small gyms that offer personal weight training. Not to mention, when you start to see positive changes in your body, it can lead to positive changes in your mood.

2. It may improve brain health, even reducing/reversing memory loss.

A recent New York Times article highlighted a study that showed cognitive improvement in rats when they lifted weights. While we recognize that this hasn’t yet been proven in a study with humans, it’s safe to say even a small chance of improved brain health is enough for us to hit the gym.

3. It may improve your metabolism.

Weight training focuses on your muscles, building lean muscle mass as you continue to lift. Because muscle burns more energy than fat, having more lean muscle may lead to a boost in your metabolism.

As if these aren’t reasons enough to get started with weight training, did we mention it’s also fun? If you’re interested in toning your body, improving your mood, or simply meeting some great new people in Durham, contact us today to learn more about The Method.

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Private Personal Training

Getting Seniors to Lift Weights Safely

Why Personal Training

When senior Shirley Webb found she couldn’t get off the floor without help, she knew it was time for a change. People often think that as they grow older they aren’t capable of exercising, or even worse, think they should stop. In fact, the World Health Organization says that seniors aged 65 and over should be doing moderate exercise for 150 minutes a week, or alternatively, intense exercise for 70 minutes a week. Stretched out over a period of time, this mean as little as 10 minutes a day. 

Personal Training at The Method Gym

The Method Personal Training Studio offers private workouts specifically created for client’s needs.

Using The Method
With The Method, you’ll be able to get in a 60-minute personal training session. Our private training will benefit those like Shirley, and you too could soon be completing a 225-pound deadlift of your own. The Method will work as we provide you with a personal trainer at a private gym, allowing you to get the care and attention you need to practice good form when lifting weights. This is vital, as you could seriously injure yourself if you don’t have any guidance from professionals.


Find the Right Personal Trainer

Shirley actually credits her fitness trainer, John Wright, with her amazing turnaround. She says that Wright was able assure her that he’d be able to help when she thought there wasn’t anything she could do. Shirley goes on to say that her trainer watches her carefully, making sure her form is good to prevent any injuries occurring, and that she didn’t start off with heavy weights. She used lighter ones to raise her overall fitness level. This is the kind of training you’ll receive when practicing The Method at our private gyms with our personal trainers.


Pacing Yourself

When you’re working in the gym, you want to make sure the training you do is as effective as possible. Pacing yourself is the best way to ensure this, as you don’t want to strain yourself too quickly or pull a muscle. If you do, you’ll just set back your training, and you’ll have to begin again. Making sure you start with light weights is the best idea, allowing you to gradually work your way up to heavier ones as your overall fitness level increases. This slow, methodical, approach can lead to large improvements in performance over time, and greatly reduces the risk of injury from trying to train too hard.


Setting Goals

Setting goals is one of the best way to make sure you’re always pushing to become better. This doesn’t mean deciding that after your first week you should lift 300 pounds, but setting a more realistic goal. Shirley has said she’d like to work up to deadlifting 275 pounds, and that’s a realistic goal for her. 

The American Council on Exercising suggests you should be specific with your goals. For example, when you look at your reasons for wanting to start training, “get healthy,” is far too general. Make sure you get down to the root of your reasons for wanting to train, whether it’s losing weight, stop smoking, lift a certain amount. Making your goals measurable is also a great idea. Add a number to it so you can track it. If last week you could lift 200 pounds, make the goal this week to lift 225. With an attainable goal like this, you’ll feel fantastic when you hit it.

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Personal Trainers in Durham Provide You Spring Fit Toolbox

Get ready to be active with our Personal Trainers in Durham

Are you ready to jumpstart your spring and summer training but not quite sure where to begin? Our personal trainers in Durham have rounded up their best tips and we’ve put together a handy link list for you to jumpstart your new fitness routine… Consider it your fitness toolbox from us to you! Best of luck and as always, come see us for personal training at our private gym in Durham by Duke!


Get the Scoop: BCAA’s: Learn more about BCAA’s, or Branched-Chain Amino Acids, and how they have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat here.

All About Rest Days: Read the tips in this link from our Durham personal trainers to learn about how you can promote recovery, conditioning, and correct movement patterns on your rest days without being a couch potato.

Carbs vs. Sugar: While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. Learn more about the key to the type of carbs you should ingesting in your body here.

How to Get the Body You Want: Are you working out a ton but unsure of how you can lose weight and still gain more muscle? Learn more about what you should do here.

10 Reasons Why You’re Not Losing Belly Fat: Learn 10 reasons why you may not be losing belly fat despite your best efforts at the gym and in the kitchen.

From Our Durham Personal Trainers: Overtraining: Learn what overtraining exactly is and what the risks are and solutions associated.

How Irregular Eating Patterns Can Hinder Weight Loss: Learn more about why when you eat can alter your weight loss goals.

Want to Gain Muscle and Lose Fat? Eat These Foods: Read about a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine.

The BEST Foods to Eat Before Working Out: Learn what celebrity trainer, Phillip Goglia considers to be the best pre-workout snack as well as other healthy options.


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CAST YOUR VOTE: The Best Gym in Durham













It’s that time of year again… Cast your ballot now for your favorite local businesses (and of course your favorite gym!) We appreciate your ongoing support!


  1. Click here to vote:
  2. Go to Best of “Services”
  3. Enter Your Email Address
  4. Scroll down to S9. “Best Place to Get in Shape”
  5. “What is the best gym in Durham?” The Method
  6. Tell us why!
  7. Submit!




Thank you again for your ongoing support and for voting The Method the best gym in Durham!

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Get the Scoop from Our Durham Personal Trainers: BCAA’s



BCAA’s… Maybe you’ve heard of them, maybe you haven’t! In either case, BCAA’s, or Branched-Chain Amino Acids, have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat. BCAA’s stimulate protein synthesis, perhaps even more than normal protein alone. In addition, BCAA’s increase the synthesis of the process that is responsible for building muscle (protein synthesis.)

So what does this all amount to and HOW do you incorporate BCAA’s into your diet? Many athletes get their BCAA from a dissolvable powder you put in your water or other beverages, either flavored or unflavored, and then consume either before, during, and/or after your workout. This can be especially helpful in maintaining muscle mass while on a calorie-deficit diet, as dieting can also take a chunk out of your muscle mass IN ADDITION to the fat you are also losing. This is because dieting is a catabolic process, or muscle breakdown. This is because the leaner a body gets, the harder the body tries to hold onto body fat stores. As a result, the body will turn to muscle as an energy source. No bueno!


To fight against this process, many take BCAA’s, particularly leucine, to stimulate protein synthesis and decrease the rate of protein breakdown. So if one of your goals at our Durham personal training gym is to increase muscle and lose fat, BCAA’s might be your answer!

From our personal trainers in Durham…. Happy muscle building and fat burning! Perhaps with the help of BCAA’s!


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Are you In?

Are you in? Are you subscriber?

We just released our winter newsletter that features fitness inspiration and tips from our Durham personal trainers!

Don’t miss out! Visit the link below and subscribe today! As always, come by our private Durham gym in downtown Durham near Duke!

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Carbs vs. Sugar Intake


It’s no secret… An excess of sugary carbs aren’t the best when you’re trying to slim down and define your muscles. While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. The key here is the type of carbs your ingesting into your body.

When mindfully eating, “good carbs” are those that get absorbed slowly and avoid spikes in blood sugar levels. Examples of good carbs include whole grains, vegetables, fruits, and beans. On the other hand, bad carbs include baked goods, white bread, and simple sugars and syrups.

Something important to keep in mind is that just like calories, not all carbs are created equal. Complex carbs– such as oatmeal, whole wheat bread, and sweet potatoes– can fuel your body and workouts and keep you full and focused on your goals. Other carbs, like sugary baked goods and candies, have little nutritional value and will spike your blood sugar instead of providing you with a lasting energy source.

When choosing what carbohydrates you are going to put in your body, look for complex carbs vs. simple sugars and carbohydrates. Any carb that also has protein and fiber is a likely a good source, such as steel cut oats, beans, legumes, and fruits and vegetables.

So how many carbs should a man or woman have per day from sugar? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day, or 37.5 grams for males, 100 calories per day or 25 grams for women.

Those recommended numbers are less than you probably thought… And there’s more where that came from! For more tips and nutritional guidance, come chat with our personal trainers in durham at our durham gym so we can help you meet your goals!

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THE METHOD GYM NEWS: Exclusive Celebrity Interview!

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Hey Durham! Are YOU subscribed to The Method Gym mailing list? If you missed it, we’re filling you in today!

In our latest newsletter for The Method Gym in Durham we are sharing all of Dr. Phillip Goglia’s celebrity training tips!

View the full Private Durham gym newsletter here!

For the latest news and fitness inspiration…

Click here to subscribe to The Method Newsletter!

Keep sweating Durham!

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