Episode 526: Liron Kayvan: Smart Strength Training That Builds Results Without Injury or Burnout
Thu Feb 05 2026
Lifting heavier, training to exhaustion, and pushing through pain are often labeled as discipline, yet they are some of the fastest ways to stall progress and get injured. The real problem is misunderstanding how intensity and reps actually drive results over time.
In this Fitness Friday episode we get into why pushing past your limits is not discipline, what rep ranges actually drive results, and how fitness is increasingly shaping behavior, consistency, and social connection.
Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.
What’s Discussed
(00:52) Why mastering bodyweight movements should come before lifting
(02:56) How machines allow higher intensity and safety without perfect form
(04:36) Why workout intensity matters more than how heavy you lift
(06:02) The rep ranges that actually support strength and muscle growth
(13:40) How group fitness creates consistency through structure and accountability
(15:00) Why fitness spaces are replacing bars as social connection hubs
(17:56) How padel and running clubs blend movement, community, and lifestyle
(22:07) Why pickleball and other “low-impact” sports carry unexpected injury risk
Thank you to our sponsors:
Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.
Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.
Therasage: Head over to therasage.com and use code Be Bold for 15% off
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
Momentous: Shop this link and use code Jen for 20% off
Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order
Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen
Find more from Jen:
Website: https://jennifercohen.com
Instagram: http://instagram.com/therealjencohen
Books: https://jennifercohen.com/books
Speaking: https://jennifercohen.com/speaking-engagement
Find more from Liron Kayvan:
Website: http://beyondfitnessla.com
Instagram: http://instagram.com/beyondfitnessla
More
Lifting heavier, training to exhaustion, and pushing through pain are often labeled as discipline, yet they are some of the fastest ways to stall progress and get injured. The real problem is misunderstanding how intensity and reps actually drive results over time. In this Fitness Friday episode we get into why pushing past your limits is not discipline, what rep ranges actually drive results, and how fitness is increasingly shaping behavior, consistency, and social connection. Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What’s Discussed (00:52) Why mastering bodyweight movements should come before lifting (02:56) How machines allow higher intensity and safety without perfect form (04:36) Why workout intensity matters more than how heavy you lift (06:02) The rep ranges that actually support strength and muscle growth (13:40) How group fitness creates consistency through structure and accountability (15:00) Why fitness spaces are replacing bars as social connection hubs (17:56) How padel and running clubs blend movement, community, and lifestyle (22:07) Why pickleball and other “low-impact” sports carry unexpected injury risk Thank you to our sponsors: Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20. Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Therasage: Head over to therasage.com and use code Be Bold for 15% off Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Momentous: Shop this link and use code Jen for 20% off Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen Find more from Jen: Website: https://jennifercohen.com Instagram: http://instagram.com/therealjencohen Books: https://jennifercohen.com/books Speaking: https://jennifercohen.com/speaking-engagement Find more from Liron Kayvan: Website: http://beyondfitnessla.com Instagram: http://instagram.com/beyondfitnessla