From a very young age she has been immersed in the world of sport, starting with team sports such as football and other more individual disciplines like calisthenics. In fact, Ada Rodríguez remembers how sport always brightened her day and how training and feeling good became non-negotiable for her.
That is why she completed a degree in Physical Activity and Sports Science and began gaining her first experiences in the world of personal training. It was in that field where she was surprised by the sheer number of people who could benefit from strength training, yet did not do so due to a lack of knowledge or motivation. Now, as a trainer and coordinator at JG Fitness Valencia, she makes training accessible to those who do not enjoy it, but end up staying because of how enjoyable and effective each session is.
With her, we discuss in this interview the mistakes we make when trying to lose weight, the importance of strength training, and the best training formulas for different age groups.
-What are the myths that persist most about exercise?
You have to train every day to stay in shape: with 2-3 well-planned days is enough to make progress in your training. No cardio means you won’t lose weight: as long as you create a calorie deficit over a sustained period, you will lose weight. If I lift very heavy weights, I’ll become huge: no, lifting very heavy loads will make you strong and help you gain muscle, but to get “big” you need to consider other factors such as diet, rest, and training frequency, among others.
-What do we typically fail at when we set out to lose weight with exercise?
Training with too little intensity. For exercise to help us maintain and even gain muscle mass, it must be intense and provide a stimulus strong enough so that we do not lose muscle due to the calorie deficit. Another common error is focusing only on exercise, without considering the diet, or choosing methods we don’t enjoy, which leads us to give up soon.
-And what should we focus on then?
Easy. Train intensely 2-3 times a week, mind the nutrition and be more active during the day (walk more, take the stairs…).
-What are the big challenges you face as trainers in getting people hooked on exercise?
There are many challenges we have to tackle, but above all they include: keeping it enjoyable, making it effective while teaching people to enjoy training; overcoming the fear of training intensely, because the fear of injury is always present, but with good technique and proper load control the risk is minimal, and ensuring that people do not associate exercise only with punishment or burning calories.
“It is very important to associate exercise with health, not just aesthetics”.
-What would you say are the tricks to achieve exercise adherence?
Keep it simple and brief at first, introduce variety, train in a group or with someone, and measure progress beyond weight: such as strength, wellbeing or rest. And very importantly: associate exercise with health, not just aesthetics.
-“If I had little time to train…”
… I would prioritise strength training in circuit format, including multi-joint exercises, 2-3 times a week in an intense way, and I would add daily walks as a base activity.
-Are you in agreement that strength training is essential at all ages?
Yes, absolutely. We know for certain that from the age of 30 we start to lose muscle mass, and strength training is the best tool to prevent it. It also improves bone health, metabolic health, functionality and reduces the risk of falls in older adults.
-For those who don’t want to or dare not to step into the gym’s weight room or lift weights at home, what alternatives are there to work on strength?
You can work with body weight (calisthenics), with elastic bands, or even with everyday objects such as backpacks or bottles. Classes like Pilates or yoga can also help to improve functional strength, especially in older adults or beginners.
-What are the strength exercises you’d always recommend doing at home?
Weighted squats or jump squats, push-ups, glute bridge, rows with resistance bands or inverted rows, planks and their variations, and tricep dips on a chair.
-With cardio, what is the minimum effective dose you recommend?
It depends on your level. If you move from nothing to five minutes a day, you’re already training cardio. If you’re at an intermediate level, interval work such as HIIT is very effective and efficient at improving cardiovascular capacity.
-And for those who love cardio and want to avoid strength work as much as possible, is there a viable minimum?
Try to include at least two sessions of intense strength weekly with very basic exercises such as squats, lunges, push-ups or deadlifts. By including just 2–3 sets of similar exercises, you can achieve substantial strength gains. You can also consider alternatives: walking on hills or stairs and incorporating functional exercises during walks, such as squats, lunges and bench push-ups.
-What would be your ideal weekly exercise routine from age 40?
Two to three days of strength (multi-joint, moderate intensity) + two days of moderate cardio or adapted HIIT + one day of mobility or active recovery (yoga, stretches). In addition, daily low-impact activity (walking, taking the stairs).
-Is HIIT for all ages and conditions?
No. It’s very effective, but not suitable for everyone. I’d recommend it only for people with a minimum level of fitness. It wouldn’t be appropriate for absolute beginners or people with uncontrolled health conditions. It should always be well planned and tailored.
-What are the keys to exercising from age 60 onwards?
Adaptive and progressive strength training, balance work, avoiding long periods of sitting, and choosing activities they enjoy. It’s also important to exercise in a group to foster socialisation. And if there are health conditions, seek professional supervision.
