Training
Strength is part
of the treatment
What you protect while losing weight matters as much as what you lose. A programme adapted to your starting point, with no humiliation and no promises.
Book an appointmentWhat we base it on
What the evidence says,in three figures.
21 %
better physical function in people aged 65 or over when combining diet and exercise, versus 12% with diet alone, with less lean mass and bone lost.
5,1 kg
less was the weight, a year after stopping an obesity medicine, of those who had also trained under supervision, compared with those who only took the medicine.
2-3 times
a week of strength exercise is what the Spanish GIRO guideline recommends for those who want to lose fat and keep lean mass, plus regular physical activity even if weight doesn't fall.
SEEDO, GIRO guideline, 2nd edition, 2024 · Villareal 2011, N Engl J Med, PMID 21449785 · Jensen 2024, eClinicalMedicine, PMID 38544798.
What they do
Starting from where you are
This is how progress works: adding little by little to what you can already lift.
- 01Assesses your strength, your mobility and what hurts or limits you
- 02Designs a programme with exercises, sets and progression
- 03Adapts it to your weight, your joints and your equipment, at home or at the gym
- 04Adjusts the load when you have nausea or little energy
- 05Measures your progress with you, beyond the scale
Try it now
Five times
out of the chair
A chair without arms, back supported and arms crossed over your chest. Stand up fully and sit back down five times, as fast as you can without using your hands.
Take care if you have balance or knee problems, and have someone nearby. It doesn't replace an assessment.
0,0
seconds
Below the European cut-off of 15 seconds. Your leg strength raises no red flag in this test.
More than 15 seconds: it's a signal to measure your muscle mass and review your training. See the test in the Lab (in Spanish)
Body composition, grip strength and how you rise from a chair, at your check-ups.
If strength drops or lean mass is lost, the plan is adjusted with your trainer.
Training can be added in LVNG Integral and LVNG Activo and is included in LVNG Signature. If you already have a trainer, we coordinate with them too.
“The first session doesn't have to be hard. It has to be pleasant enough for there to be a second one.”
Dr. Juan FabianiMedical directorI've never trained. Can I start?
Yes. The programme starts from what you can do today, however little, and progresses from there.
What if my knees hurt?
It is adapted: there are many ways to strengthen your legs without overloading the knee. If there is a problem to investigate, we look at it with your doctor.
Is walking enough?
Walking is very good for your health, but it doesn't protect muscle like strength training. Ideally, do both.
Live longer. Live better.
The best years of your life may still be ahead of you.
Book an appointment