Adaptive Workouts

High Intensity Strength Training (HIST)

About Us

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We are recognized experts in slow motion, high intensity Strength Training -- known as Super-Slow protocol or Body By Science "Big Five" workout. We delivered thousands of supervised exercises sessions to clients aged 14 to 94, with zero accidents. We thank our many many clients and staff for working with us over the years. We miss you :) Stay strong!!!

Dr. Pavel Simakov

President, Chief Scientist, co-Founder
22 years as a head of engineering
author at Science Magazine
introduced to Super Slow in 2003

Olga Simakova, MS, MLIS

CEO, Chief Trainer, co-Founder
ACSM Certified Trainer
18 years as a quality manager in high-tech
introduced to Super Slow in 2003

We come from technical backgrounds, having spent 20 years each in the high-tech industry. We realized early how surprisingly difficult it is for an average adult to maintain healthy lifestyle year after year. Through the trial and error we discovered that nutritional and exercise sciences require full-time research to be applied properly.

With Olga's passion for helping others and Pavel's dedication to the quantitative research, we opened Adaptive Workouts together. We decided to focus on the high intensity strength training -- the safest and the most effective exercise currently known. Realizing that everyone's body responds differently and some people have more limitations than others, we work together to provide an individualized approach for each client.

Our Client Testimonies

Russell S:

"It is my utmost pleasure to write this recommendation letter for Olga. Olga and I have met each other when I became a client a little over two years ago, and I’m sure that results of her presence in my life will last for very long time. I came to Adaptive Workouts from another studio, where I was a client for over a year. However, from the first session at Adaptive Workouts I’ve noticed a huge difference in approach and efforts of the trainer. Olga, however, is more than just a trainer. Her in-depth knowledge of the program along with human anatomy and muscular system makes her an expert in the field. Her understanding of a human body and its potential allows to create a personalized program based on age, sex and ability of her clients. However, one thing that I’ve appreciated the most was my past injuries were taken into account, prior to implementing a final version of a plan (which the other studio didn’t do) Olga’s cheerful and personable demeanor absolutely makes up for all the things that I put my body through, and while I’m crawling out of the studio I’m looking forward to my next session. I strongly recommend Olga to anyone who is looking for a personal trainer. Her knowledge of the trade, warm personality, and strenuous but effective and fun exercise program, worth every second of your time!"

Kevin K: [ on LinkedIn ]

"Olga and the team of personal trainers she's assembled, are exceptional. Olga's attention to detail and eye for perfect form, make the training incredibly effective. The "return on time invested" is unparalleled and she's earned my highest recommendations."

Dinesh R: [ on LinkedIn ]

"Have been working out with Olga for almost 6 years. She was the best trainer I've had. She made sure that I was pushing my limits on the workout in every session. It is due to her persistence that I've been able to increase the weights and times on the entire workout. Olga's enthusiasm during the workout makes it feel good even though every muscle has been fatigued. I'd highly recommend her as a trainer."

Alex V: [ on Google ]

"Pavel & Olga take an engineer's approach to strength training –- if you don't know about the Body By Science approach, look it up, this is the best BBS gym i've trained at—it's really the only way to go! I go 2-3x a month and have seen great progress. You won't ever go back to another form of personal "training" again...highly recommended!"

Anna V: [ on Yelp ]

"Great place for strength training! I am active in hiking, biking, swimming and other recreational activities, but not a gym activist. Comparing with regular gym exercises, this place is focused on intense strength training that are safe and quick. Olga helped me realize the importance of this training: maintaining and growing my muscles. She guided me thru all machines and motivated me for hardworking exercises. Olga's personal training sessions are quick but very intense, so I feel much better muscle tone as a result."

Dmitriy B: [ on FB ]

"I have done a lot of weight lifting in the past and spent many hours in a gym but I have never seen such an effective strength training exercise routine. Olga pushes me to the limit every time and under her supervision I get impactful training in fraction of time it used to take in a conventional gym. I like the exercise because the risk of injury is very low. It is very important when you start working with serous weights. I love personal training session and the science behind the workout!"

Elizabeth RP: [ on Yelp ]

"Have been looking for a truly effective strength-building workout for a while -- finally found just the right one! It works (based on real science). It is quick. It is safe. Perfect for any age, but especially for the mature age."

Aparna K: [ on Yelp ]

"This has been by far the most revolutionary workout regimen I have seen. I have been enrolled in a gym for years and have tried many different routines like zumba, TRX, cross-fit etc but this has been the most effective and efficient in getting a full body workout in the shortest amount of time. Olga is an amazing trainer. I love the constant positive reinforcement and reminder to use the right posture when exercising. At this point I am addicted to this workout and I don't see myself going back to my old routine. The workout is intense but I feel great the rest of the day!"

Josh P: [ on Yelp ]

"I love the super slow workout system, incredibly efficient way to work your muscles. The science, the efficiency, the maximum impact for the effort all really appeal to the engineer in me. Olga is a tremendous coach and trainer, she knows the system and the equipment and provides the right encouragement at the right moment to eek out just a bit more, all the while being watchful of my health and making sure I don't get any injuries. I give Adaptive Workouts my highest recommendation and my wife has joined up as well and loves it as much as I do. The 30 minute workouts fit into our busy schedule perfectly."

Anna L: [ on Yelp ]

"I initially chose this workout system a year ago because it's the only exercise that only fits into my crazy schedule - 30 min twice a week, I can fit it in my lunch break. However, I never expected such impressive results - my muscles are so much more defined, and I actually feel stronger. Olga is amazing coach - her energy, professionalism, and humor motivate me to do what I wouldn't have done on my own. I would highly recommend trying it out - you will love the results!"

Allie RV: [ on Google ]

"I loved working out with Olga! She is so knowledgeable about health and the human body and how our muscles work. It was a 30 min workout and you DO NOT even sweat but you will feel the burn ALL over after!! It definitely showed me how I need to properly train my body and take care of it. I highly recommend Olga. Great customer service, she is there to guide you and push you through the whole workout! Will def be going back!"

Kristen C: [ on FB ]

"Quick and effective workouts. Olga is fantastic...highly recommend."

Our Exercise Videos

We exercise exclusively in our own studio following the same program we offer to our clients: two short exercise sessions a week. Above are some of our actual workout videos. Note that while the videos cover many exercises -- we never do them all at once, just 5-7 selected exercises per session.

Rethink your cardio workouts. Strength Training is ideal for all fitness levels, all age groups, and most health conditions. Be stronger and healthier, feel better with more energy for daily life.

Strength Training Benefits & Research

The health benefits of high intensity strength training are numerous. Here are selected books and introductory articles to help you conduct an independent research.

  • Though The Most Effective General Exercise Program
    A must read book "Body by Science"! Backed by rigorous research, the Dr. Doug McGuff presents a scientifically proven formula a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience. [link]
  • Proven Safe at All Ages, at 50+, and way beyond
    A book by an exercise expert Wayne L. Westcott, PhD. Strength training offers many benefits for active adults, including enhanced athletic performance, reduced risk of disease, and decreased symptoms of arthritis, diabetes, and osteoporosis. [link]
  • Prevents and Reverses Muscle Atrophy, Sarcopenia, and Dynapenia
    Ohio University team states that resistance exercise training should be considered a first-line treatment strategy for managing and preventing both sarcopenia and dynapenia. [link]
  • Increases Bone Mineral Density Fighting Osteopenia, and Osteoporosis
    Clinician's Guide to Prevention and Treatment of Osteoporosis recommends regular weight-bearing and muscle-strengthening exercise to maintain or improve bone strength; and reduce the risk of falls and fractures. [link]
  • Improves Lipid Profiles, LDL/HDL Cholesterol Levels
    A review of 13 published investigations assesses the evidence that aerobic exercise, resistance training and combined aerobic and resistance training positively influence cholesterol levels and the lipid profile. [link]
  • Cuts Risk Of Type 2 Diabetes
    Engaging in a regular high intensity strength training slashes risk of type 2 diabetes, and the benefit increases with the amount of strength training per week, according to new research. It's critical to work under personal trainer supervision, because home-based resistance training is not sufficient to maintain improved glycemic control. [link], [link]
  • Systematic review on strength training in Parkinson’s disease
    Strength training improves both physical parameters and quality of life parameters of Parkinson’s disease patients. [link]

Stay away from random websites when doing research online. Favor quality, peer reviewed research articles and books by established publishers. Visit [] -- US government supported, free, online search engine serving information from US National Library of Medicine, National Institutes of Health (NIH), and National Center for Biotechnology Information (NCBI).

Contact Us

We are available for consulting and "train the trainer" engagements.

You can reach us at:


call (650) 733-9889