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  • 6 Strength Exercises for Men Over 40 Years Old

    At POW! Gym Chicago, strength has always been the foundation. Since 2001, we’ve helped men in the West Loop and beyond train smarter, get stronger, and stay resilient. Owner Katalin Rodriguez Ogren has prioritized strength training for over 30 years — not just as a coach, but in her own life — and she brings that same commitment to every client who walks through our doors. For men in their 40s, 50s, and beyond, strength training isn’t optional — it’s essential. Muscle mass naturally declines with age, and with it comes decreased metabolism, reduced bone density, and a higher risk of injury. But here’s the good news: consistent strength training ....

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  • Functional Strength Exercises & Mobility For Women Over 40 years Old

    Building Strength for Life at Home & in the Gym This video shows 3 awesome exercises with one dumbbell. They can be done at home. I suggest starting with 5 reps per movement, per side, and 5 sets. There are also two of my favorite mobility exercises that can be done every day. These movements are a way to progress your home workout to include functional strength movements that also promote spine health. As you get stronger, invest in the next set of weights so you can progress your strength. POW! Gym Chicago has been a staple in the West Loop since 2001, and strength training has been at the heart of everything we do. Owner Katalin Rodriguez Ogren has been prioritizing ....

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  • Strength & Mobility Exercises for a Healthy Low Back

    Strength & Mobility Exercises for a Healthy Low Back

    Spine health and hygiene go beyond avoiding back pain. The hygiene of your spine is as important as brushing your teeth or washing your hands. Spine hygiene is integrating a handful of exercises each day to maintain the health of your spine. Like any hygiene ritual, it begins by building small, consistent habits that keep your back strong, mobile, and pain-free. The spine is designed to move, carry loads, and absorb impact; however, without proper care, everyday stressors such as prolonged sitting, poor posture, or repetitive movements can wear it down. By prioritizing spine hygiene, you’re essentially giving your back the same daily maintenance you give to you teeth, ....

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  • The 40+ Blueprint for Women: Hormones, Health & Strength

    The 40+ Blueprint for Women: Hormones, Health & Strength

    Expert strategies for navigating midlife—hormone management, spine care, and strength training. 📍 Location: – Center for Gynecology and Cosmetics, 312 N May St, Chicago, IL 60607 📅 Date: Wednesday, October 8th ⏰ Time: 6:00 PM – 8:30 PM 🎟 Tickets: BUY HERE Event Overview Midlife brings unique challenges—but it also brings the opportunity to feel stronger, healthier, and more empowered than ever. Join us for an evening designed specifically for women 40+ who want to understand the science behind their bodies and take actionable steps toward thriving during perimenopause, menopause, and beyond. You’ll rotate through ....

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  • The Benefits of Creatine for Adults Over 40 Years Old & Product Comparisons

    The Benefits of Creatine for Adults Over 40 Years Old & Product Comparisons

    Creatine is definitelythe supplement of the hour right now. It is flooding social media feeds for any adult over45 years old, with women over 40 driving sales. I’ve learned over the years: creatine is one of the most researched, effective, and safe supplements out there — and it’s not just for men. For men and women over 40, it can be a game-changer. It’s has helped me with focus and maximizingmy effort when working out. What I’ve Learned About Creatine Creatine is something our bodies already make and store in our muscles to give us quick bursts of energy. You can get some from foods like red meat and fish, but natural levels decline as we get older. For me, ....

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  • Why Strength Training Matters After 40 years old!

    Why Strength Training Matters After 40 years old!

    Why Strength Training Matters After 40 Strength training boosts muscle strength, muscle mass, improves sleep, and increases energy. These are key factors in maintaining mobility and independence as we age. Functional strength training improves balance and endurance for living life! Because humans are highly adaptable, we gain strength relatively quickly when following a strength training program. This is why a program must be progressive, while strengthening your body in every range of motion. Consistent functional strength training enhances physical function and dynamic living, which promotes long-term vitality. Progressive strength training reduces total abdominal ....

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  • Sandbags - A Great Addition to Your Home Gym

    Sandbags - A Great Addition to Your Home Gym

    Elite Sports designed its Workout Sandbag Collection with everyone in mind—from total beginners to pro athletes and gym junkies who are bored of the same old iron. Here's what makes them stand out: Options for Every Style of Training: Choose from round sandbags, duffel sandbags, or Bulgarian sandbags (a favorite among wrestlers and weightlifters for rotational power and grip strength). Progressive Load Control: All bags come unfilled, so you get to control the weight by how much sand you use. This makes it easy to scale your workouts as you get stronger. Portable & Durable: Whether you're training at home, in a gym, at the park, or even on the beach—Elite Sports ....

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  • Strength Training for Soccer Athletes Will Give a Competitive Edge

    Strength Training for Soccer Athletes Will Give a Competitive Edge

    In youth soccer, speed, agility, and skill often take center stage—but one critical piece is often overlooked: strength training. While some parents and coaches worry that lifting weights is unsafe for young athletes, research shows the opposite. A 2016 study published in the Journal of Strength and Conditioning Research found that young elite soccer players who incorporated strength training into their weekly routine improved their performance. These athletes were also significantly less likely to get injured during the season. In a sport where injury risk is high and player development is key, strength training may be one of the most powerful tools a coach can use. Strength ....

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  • Understanding Injury Risks in Young Track & Field Athletes: What a 5-Year Study Reveals About Overuse and Event-Specific Injuries

    Understanding Injury Risks in Young Track & Field Athletes: What a 5-Year Study Reveals About Overuse and Event-Specific Injuries

    As youth sports become increasingly competitive and year-round, understanding how and why young athletes get injured is more important than ever. A recent five-season study published in the British Journal of Sports Medicine followed male youth athletes training full-time in a track and field academy to uncover the most common and burdensome injuries across different event types. From muscle strains in sprinters to bone stress injuries in endurance athletes, the findings reveal how sports specialization and training loads uniquely impact developing athletes. This research highlights the types of injuries coaches and parents should be aware of—but also reveals the importance of ....

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  • Overuse Injuries in Youth Sports: What Every Parent and Coach Needs to Know

    Overuse Injuries in Youth Sports: What Every Parent and Coach Needs to Know

    Overuse Injuries in Youth Sports: What Every Parent and Coach Needs to Know Youth sports have become more competitive than ever, with many parents and coaches encouraging kids to focus on a single sport at younger and younger ages. The goal? Mastery, scholarships, elite performance. However, research increasingly shows that early sport specialization can significantly increase the risk of injury—especially overuse injuries that can sideline kids and potentially affect their long-term development. Over 3.5 million kids under 14 receive medical treatment for sports-related injuries each year in the U.S. High school athletes experience around 2 million injuries annually, ....

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POW! Gym Chicago Google five star review - R Monson

R Monson

I can't say enough about POW. I joined about a year ago and it has been life changing for my strength, conditioning, balance and just overall well-being.  The coaches are outstanding and take care to learn different students' capabilities then adjust workouts individually as needed. As a complete newbie when I started, this made me feel safe and comfortable in trying all these new things. Everyone both working and attending the gym have  been warm and welcoming from my first day.  I highly recommend checking it out!

POW! Gym Chicago Google five star review - Fred Maurer

Fred Maurer

I'm a repeat customer. Outstanding owners and staff, some of the best I've met in the fitness and self defense world. The class offerings are on point, diverse, and continually evolving. Their commitment to the success and growth of their customers is amazing. It's truly personalized. They take into account your ability, experience, and goals while nicely pushing your boundaries. The training sessions can be intense but the atmosphere is casual, fun and relaxed. The facility is impressive, spacious, clean, convenient, and well maintained. Great equipment, well stocked with quality machines and gear. POW is also active in the community including helping veterans. Great team, great place, great outcomes.

POW! Gym Chicago Google five star review - Christopher Tak

Christopher Tak

Having been a member of 5 different gyms (2 strength/conditioning, 1 wrestling, 1 boxing, 1 MMA) I’ve found POW to be the cleanest, most professional, welcoming, and accessible gym by far.

There are at least three other reasons for why POW is an excellent gym:

1. POW has the equipment and space I need to do any of the aforementioned activities (Strength/conditioning, wrestling, boxing, MMA).
2. The owner clearly only hires qualified staff who contribute to the professional/welcoming environment.
3.  I have seen both families and high-level athletes in this gym. It takes a certain kind of gym to accommodate both.

That being said, I have no problem stating that POW is the single best gym in West Loop.

If I recall correctly, I have only ever written 2 Google reviews in my life. The reason why I took the time to write this one is so that you can join POW, give them business, and keep them around so I can continue to enjoy this gym for years to come.

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