Usually I take #WeightRoomWednesday to talk about things that will help you in the gym. I try to stay away from the technical stuff about sets, reps, or exercise selection. There's no "best" there, only a bunch of opinions. I want this to be the best blog for Rockaholics who are new to the gym, or want to start going, but are hesitant for any number of understandable reasons.
Today I'm going to talk about some facts from my personal journey that may help you gain valuable perspective and insight. Some of these may be surprising given my current philosophy on exercise- which you have an idea of if you've read any of my past blogs. Some of these may shine some light on my current philosophy:
- I started going to get laid.
- I had sh***y form on some stuff for YEARS! I managed to not get injured with sh***y form because I always respected the weight and didn't go too heavy. I still gained a lot of muscle because I was consistent.
- I've done a lot of exercises I now consider "dumb" or even "probably a little unsafe given my skill and physical limitations". I managed to not get injured with these because I always respected the weight and didn't go too heavy. I still gained a lot of muscle because I was consistent.
- I've never written a program for myself, let alone completed one.
- I've never completed a program written by another trainer. I've purchased a few online from guys I respect, usually last 1-3 months before I get bored and want to do other stuff. So I do the other stuff, which is very different from quitting exercise/lifting altogether.
Now I'm definitely not encouraging bad form and ineffective exercises. I'm also not discouraging sticking to a structured program. I think trainers are super awesome and helpful, that's why I am one! These are just facts about what I've done over the past decade.
I'm sharing these facts to show you how I started, so you can start yourself! The point is that you CAN get away with some less-than-ideal stuff if you're respecting the weight and not going too heavy. You CAN get results by just going to the gym CONSISTENTLY and doing whatever you feel like, and that is WAY better than not going at all. The No Pain No Gain mentality is outdated bullsh**. Have fun and be able to come back tomorrow!
Before I started lifting, I read The Encyclopedia of Bodybuilding by Arnold and that was my bible. He talked a lot about the mind-muscle connection and focusing on feeling the weight. None of the exercises were super crazy like the things you see on Instagram. They were time-tested "basics" like squats, rows, push ups, deadlifts (hip hinges with weight), etc. I've learned a lot of additional stuff since then, but these exercises and principles have been with me since day one. They have taken me far and still hold up. The aforementioned poor form and exercise selection came from listening to bros in the gym just because they were bigger than me.
I was in my early 20s with no injury history when I started this stuff. If you're older/more injured, you have less room for sh***y form and unsafe exercises. I HIGHLY discourage those things in general (which is why I'm so passionate as a trainer), but fear of them can turn into mental blocks where "think" themselves out of hitting the gym. Respect the weight, check your ego (I'm STILL learning about this stuff- you don't know it all, and neither does anyone claiming to), and listen to your body. There's definitely some stuff you CAN do. Figure out what that is, get in there, and just do it!!
Obviously, if something feels "off", stop doing it that way. There's a difference between an exercise feeling challenging and it hurting. Definitely stay the hell away from clear-cut pain. I don't even like pushing clients or myself into discomfort- although some of that is natural, especially starting out. Perhaps a different set-up, less weight, or more focus on pristine form will help. Perhaps that's not the best exercise for you. Don't quit exercising altogether. At a certain point, your best bet is finding a qualified trainer or physical therapist to get you on the right track.
Down With The Fitness is here to give you simple, actionable tips that will improve your health. If you found this helpful, feel free to check out the archives for more. I'm pretty proud of the rabbit hole this thing has become.
If you have any questions or comments, you can get direct access to me in the Down With The Fitness Facebook Group. It's also the most algorithm-proof way to make sure you see future posts!
Have fun and do your best,
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)
