StrengthSpace, LLC

02/15/2026

Should we be focusing on how many calories we burn during our workouts? You may be surprised to find that this is a really unhelpful way to approach your formal exercise sessions.

At StrengthSpace, we think of our muscles as sponges for the calories (especially the carbohydrates) that we take in. Bigger sponges which get squeezed out regularly with intense exercise allow us to preserve our metabolic health and flexibility into old age, without the need for especially restrictive diets.

Just a small snack can undo a whole workout. So don't look at your workouts as a way to burn calories. Instead, manage calories first on the intake side (die...

02/12/2026

FAQ: Does Lifting Slowly Make Muscles LESS Powerful?

This is a common concern both for seniors (who need to express muscle power to avoid falls) and athletes (who need to perform athletic skills explosively).

The answer is a resounding "No." Making a muscle measurably stronger by using a controlled tempo will not cause that muscle to somehow lose power.

To be clear, we're NOT asserting that controlled tempo strength training will achieve every possibly degree of improvement in muscle shortening velocity - we should also practice the things we need to do explosively at the speed we will need to do them in sport or in life!

But we are saying that a stronger muscle produces more force, and force is part of the definition of power. (power = force x distance/time). There is abundant emphasis that slow controlled training (where effort to move the resistance fast is present at the end of the set) can produce impressive improvements in explosiveness and power!

In this video, Dr. Lee addresses the common concern that training with a slow, controlled tempo will make our muscles become slow and less powerful.To be cle...

02/05/2026

FAQ: Why should we focus on fast twitch fibers as we age?

If we aren't doing explosive sports in old age, why should we focus on them in our training?In this FAQ video, Dr. Lee explains that preserving our fast twit...

01/30/2026

FAQ: What About a Warmup?

In this video, Dr. Lee explains how warmups may benefit certain forms of exercise (explosive sports, maximal aerobic efforts), but aren't actually necessary for slow, controlled strength training.

Dr. Lee discusses when warmups may be beneficial, and when they are unnecessary.

01/26/2026

Do you want your weight training to actually strengthen your muscles? Or are you content to just bounce off your joints and tendons? It turns out that how carefully you change directions when strength training is what determines how effective and risky your exercise will be!

Learn more in Lesson 3 of our OnRamp Series is "Don't Spill the Drink."

In Lesson 3, we discuss one of the core behaviors that will make all resistance training exercise safer and more effective.

01/19/2026

In our latest FAQ Video, Dr. Lee discuss osteoarthritis, and why it's not just safe, but essential to strength train if we want to manage our joint health and optimize our function.

Dr. Lee explains that strength training is crucial to build shock-absorbing muscle mass, and to manage the inflammation that drivers arthritic progression.

01/13/2026

Our second lesson for new clients is about how our intensity of effort determines whether we actually turn on our strongest, hardest-to-activate muscle fibers.

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01/10/2026

New FAQ Video: What About Osteoporosis?

In this video, Dr. Lee discusses the essential role of resistance training in osteoporosis management, and the key behaviors that make this intervention safe to perform.

Strength training is the cornerstone of osteoporosis management. In this video, Dr. Bryce Lee explains how we can safely approach strength training to effect...

01/06/2026

A follow up video to our FAQ on How Frequently Should We Train? In that video, we talked about how two weekly sessions is the sweet spot for longevity for most people.

In this video, we were asked, "Does this mean once-per-week training is pointless?" Dr. Lee addresses this with data on age-related muscle loss.

A follow-up question from our "How Frequently" Video is, "if twice per week is optimal, does that mean once per week is pointless?"In this video, I explain w...

01/03/2026

At StrengthSpace in Chesapeake, we help clients with hypertension and high blood pressure safely rebuild strength and lean muscle.

In this video, Dr. Lee explains how this can work, and why strength training is not only safe for those with hypertension, it's essential.

01/01/2026

FAQ: How Frequently Should We Strength Train?

This is a question we get all the time! To understand the answer, we need to think about how our hormonal response to exercise, and our recovery ability, are affected by our age and life stressors. It turns out that 2 weekly sessions really is the sweet spot for most busy adults!

Check it out and let us know what you think!

Dr. Bryce Lee, DPT, provides a framework for training frequency. When we are young, we can make progress on very low frequency, AND we can tolerate and recov...

12/17/2025

What's the difference between exercise and sport?

This is one of the most important concepts to understanding to make strength training a safe, sustainable, life-long practice.

https://youtu.be/H-C_TO6-aYE?si=5bA22FUDYtXGrMi6

In Lesson 1, we discuss the biggest pitfall in exercise - turning it into a sport. In a sport, your main goal is to perform better - faster, harder, more, he...