Why Strength Training Is The Foundation of All Fitness Goals
- Kyle Zulon
- Apr 19
- 3 min read
And how we build it at GritLab using the Conjugate Method
No matter your goal—fat loss, improved endurance, or just staying healthy long-term—strength training should be your cornerstone. At GritLab, we believe in building strong bodies not just for looks or short-term wins, but for life. That’s why all of our training programs, including Metcon, Iron, and Blueprint, are built around proven strength methods. That’s where the Conjugate Method comes in—a system that combines different types of training to develop well-rounded, resilient trainees.
1. Strength Training Supports Fat Loss (Better Than Cardio Alone)
Muscle is metabolically active. The more lean mass you carry, the more calories you burn—even at rest. Strength training helps preserve that muscle when you're in a caloric deficit, so fat loss comes from fat—not hard-earned muscle.
How Conjugate helps: The Repetition Method—high-volume accessory lifts with moderate loads—is key here. It builds and maintains muscle mass efficiently. Combined with Max and Dynamic effort days, you’re getting strong while keeping your metabolism high and your physique lean.
2. Stronger Muscles = Better Endurance
It might sound backwards, but getting stronger improves endurance. When your muscles are stronger, they don't have to work as hard during submaximal efforts—like running, biking, or circuit training. That means you can go longer before fatigue sets in.
How Conjugate helps: Max Effort work increases your ceiling. If a 50-lb kettlebell was 70% of your strength and now it’s 50%, you’ve created efficiency. Meanwhile, Dynamic Effort (speed work) improves the rate at which you can apply that strength—perfect for activities like sprinting, rowing, or cycling.
3. Strength Training Protects Your Joints and Longevity
Muscle acts as armor. Stronger joints, tendons, and ligaments mean fewer injuries—inside and outside the gym. As we age, strength is a major predictor of independence and quality of life. Things like getting up from the floor, climbing stairs, or carrying groceries all rely on it.
How Conjugate helps: By rotating variations of big lifts (safety bar squats, box squats, deficit deadlifts, etc.), the Conjugate system reduces wear and tear. We strengthen movement patterns—not just muscles—without overusing any one joint or position. You’re building capacity while avoiding burnout.
GritLab programs are built with the long game in mind. We're not just training for now—we're building you for the decades to come.
4. Strength Is a Skill You Can Keep Getting Better At
Strength isn’t just physical—it’s a skill. It takes coordination, stability, and focus. The beauty of strength training is the long runway for improvement. You can always chase a heavier rep, a cleaner lift, or a smoother set.
How Conjugate helps: Each method trains a different quality:
Max Effort builds absolute strength and mental grit.
Dynamic Effort sharpens speed and coordination.
Repetition Effort builds muscle, control, and volume tolerance.
Together, they keep training engaging and constantly progressing.
GritLab Uses a Concurrent Training Approach—Because Life Demands It All
Here’s the truth: your body doesn’t operate in isolated systems. In real life, you need strength, speed, endurance, and resilience—all at once. That’s the core of the Conjugate system. We don’t “block off” training phases. Instead, we develop all these qualities simultaneously through a careful weekly structure. You won’t see endless 12-week linear strength cycles or cookie-cutter bodybuilding splits. You’ll see a well-thought-out, evolving plan that trains what matters—without wasting time.
The Bottom Line
At GritLab, we don’t just lift heavy—we train with intention. Whether you're following GritLab Metcon, Iron, or Blueprint, your plan is built on the foundation of strength—with smart use of Conjugate methods to make you stronger, faster, leaner, and more resilient.
We’re not just building bodies—we’re building durability, performance, and confidence for life.
Ready to get strong the smart way?
Check out our programs or reach out through Instagram to see which one is right for you.
Hard work. Smart training. Real results. That’s GritLab.
Citation:
1) Ratamess, Nicholas & Alvar, Brent & Evetoch, TK & Housh, TJ & Kibler, WB & Kraemer, William. (2009). Progression models in resistance training for healthy adults [ACSM position stand]. Medicine & Science in Sports & Exercise. 41. 687-708.
2) Roth, C., Schoenfeld, B.J. & Behringer, M. Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume. Eur J Appl Physiol 122, 1129–1151 (2022). https://doi.org/10.1007/s00421-022-04896-5
3) Beattie K, Kenny IC, Lyons M, Carson BP. The effect of strength training on performance in endurance athletes. Sports Med. 2014 Jun;44(6):845-65. doi: 10.1007/s40279-014-0157-y. PMID: 24532151.
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