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From the Classroom to the Club: Breaking Down exercise science with Dr. Liz Warren

  • Writer: Adam Oliver
    Adam Oliver
  • 6 days ago
  • 2 min read

If you’ve spent any time training with us at Charleston Strength Club, you know we aren’t just about "lifting heavy things." We’re about moving with purpose and understanding the why behind the work.


Recently, I had the pleasure of catching up with a very special guest on our podcast: Dr. Liz Warren, an Associate Dean and Exercise Physiologist at Northern Michigan University. For those who don't know, Dr. Warren was my professor back at Norwich University, and she played a huge role in shaping the science-based approach I bring to our sessions every day.

We took a deep dive into the physiology of performance. Here are the three biggest takeaways for our CSC community:



Exercise Science 101: You Have Three "Engines"—Are You Training All of Them?


Dr. Warren explained that our bodies use three distinct energy systems. Think of it like a hybrid car:


  • The Sprint Engine (ATP-PC): For those 10-second bursts of max power.

  • The Mid-Range Engine (Glycolytic): For intense efforts lasting about a minute.

  • The Endurance Engine (Oxidative): For long-term movement fueled by oxygen and fat.


Whether you are part of our 6 AM Strength Group or training for Sport Performance, we structure our workouts to ensure these systems are firing efficiently. As Dr. Warren noted, "Fat burns in a carbohydrate flame," which is why we always talk about the importance of fueling your workouts with quality nutrition—not skipping meals.


 The "Use It or Lose It" Rule for Power


One of the most important parts of our conversation focused on exercise science for aging. As we get older, we naturally lose our "Type 2" fast-twitch muscle fibers first. These are the fibers responsible for power, speed, and—most importantly—catching yourself if you trip.


This is exactly why we prioritize functional strength and power in our Senior Fitness and Adult Strength programs. It’s not just about looking better; it’s about maintaining the capability to carry your groceries, play with your grandkids, and stay independent.


Do You Really Need That Supplement?


We get a lot of questions about creatine, electrolytes, and "superfood" powders. Dr. Warren’s take? Food first. 


On Creatine: It’s great for high-level athletes, but if you’re eating a well-rounded diet with quality protein, you’re likely getting what you need.


On Electrolytes: Unless you’re crushing a high-intensity session in the South Carolina humidity, plain water and a balanced meal are often your best friends.


Bringing the Science Home


My goal at Charleston Strength Club has always been to take the complex science I learned from experts like Dr. Warren and make it accessible, enjoyable, and effective for everybody.


Whether you’re a former athlete or someone looking to get started for the first time, understanding how your "engine" works is the first step toward better results.


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