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Cardio | Weight | Circuit

The benefits of lifting weights or "pumping iron" are as various as the types of people who lift weights. Besides the obvious benefit of added muscular strength & self esteem, weight training can offer the following other benefits.

• Improves your posture, balance and coordination

• Elevates your mood

• Improves your muscular endurance

• Can reverse the natural decline in your metabolism

• Positive affect on almost all of your 650+ muscles

• Makes you less prone to low-back injuries


Smith Station Incline Bench

Weight Training at Shahin

Shahin has a huge selection of free weights, including steel and rubber coated dumbbells. Whether you're a novice or a lifting veteran, you'll find Shahin has all the free weight equipment you need for a powerful workout, including benches, curl bars, squat and power racks, steel dumbbells (up to 150 LBS) and more.

We also have a complete line of circuit training equipment from Matrix, Sports Art, and Body Solid. These pieces of equipment not only provide the same benefits as free weights, but you won't need a spotter, have to change plates or worry about incorrect form.

Muscle Soreness

Muscle soreness, which typically occurs a day or two after an activity, results from microscopic muscle or connective tissue damage. These aches and pains should be minor, and are simply indications that muscles are adapting to your fitness regimen. We encourage health and fitness instructors to explain the likelihood of muscle soreness to new exercisers. Health and fitness professionals are the first line of defense for people misinformed about exercise. It's really important they have the background knowledge to describe initial muscle pain and soreness so the person doesn't treat it as an obstacle to exercise.

We recommend these tips to address muscle soreness:

Don't interpret soreness as sorely out-of-shape.  Some people think they have no business exercising because exercise is 'painful.' That's not the case. The soreness is there simply because your muscle is learning something new, and the benefits of exercise far outweigh any initial discomfort.

Gentle stretching may help restore flexibility.

Massage may also offer some pain relief.

Application of balms, creams and/or ice, as well as submersion in warm water, may provide temporary relief.

There's no scientific evidence that herbal remedies are effective, but products containing ibuprofen may help lessen the discomfort. The best treatment  is to take it easy for a few days while your body adapts.

Don't avoid activity because of muscle soreness. In fact, keeping the muscle in motion with light exercise can be beneficial.

Talk to your health and fitness instructor about muscle pain or soreness. It's normal to feel soreness, particularly after new moves, but if you're concerned, talk to your healthcare provider or instructor for more information.

Muscle Cramps

Muscle cramps, intense, involuntary contractions of the muscle, typically occur toward the end of a long workout or competition. Cramps are traditionally thought to stem from dehydration or electrolyte imbalances (loss in body salt through sweat), but this is not always the case.

Athletes and exercisers are not the only group to experience painful muscle cramps. Musicians often get cramps, but they do not have a large sweat loss. Cramping is likely the results of using a muscle repetitively so that becomes fatigued.  This may trigger abnormal neural activity that results in involuntary muscle contractions. And, there are also some unknown factors in muscle cramps. For instance, if the whole body is dehydrated, why does only one muscle cramp? Researchers are interested in solving this dilemma. This leads us to think that the main cause of a muscle cramp is fatigue of the muscle.

There's no "cure" for muscle cramps, but we recommend:

Stretch regularly, stay well hydrated, take in a well-balanced diet and be conditioned for exercise.
When cramps occur, hold the muscle in a stretched position until the cramp subsides.
Drinking pickle juice or pinching the upper lip or nostril are urban-legend type remedies for muscle cramps that some athletes swear are effective.


Q. How do I use a particular piece of equipment?
A. Shahin has instructors that will be more than happy to assist you with any questions.
Q. Who can I ask questions I have about my weight lifting routine?
A. Feel free to ask any of the fitness instructors or drop us an email with your question.
Q. How often should I work out?
A. It's best to alternate days. For example, one day work your upper body and the next day your lower body. You should let your body rest at least two days each week.
Q. I feel a burning sensation in my muscles, is this normal?
A. In most cases yes! The burning sensation is actually the stretching or ripping of the muscle. If the pain becomes prolonged or unbearable, please visit your doctor.
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