I'm creating this section as a resource for anyone interested in the basics of using exercise as a tool for improving health, strength and longevity both in the gym and during everyday life.

 

Put aside the positive effects on brain growth, anxiety, depression, sleep, bio-markers like cholesterol and insulin, and various other benefits. It's just plain easier to enjoy your life when you're fit and healthy.

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Avoid the mistakes many people make from lack of experience by using these bullet points.

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Here's a concise list; keep reading to understand the reasoning.

 

• 1. Stretching and warmups are just as important as lifting

• 2. Get an Assessment as soon as possible

• 3. Start with a manageable weight to develop a mind-muscle connection

• 4. Focus on developing strong basics

• 5. Pull as much as you push

• 6. Don’t overlook postural exercises

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  1. Stretching and warmups are equally important as lifting

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Ask the older guys in the gym, they'll tell you the same, or they'll be using joint cream. That comes from years of ignoring this advice until something breaks down. I'm not saying everyone has to do a 20 minute warmup, but a couple stretches and some joint rotations are better than going in completely cold.

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  2. Get an Assessment as soon as possible

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Most people have dysfunctional movement patterns from years of sitting, slouching and repetitive movements. Do yourself a favor and get an assessment from a qualified Personal Trainer-- or better yet, learn to do it yourself. The Overhead Squat Assessment is a great place to start. If that's too advanced for you, then begin with Push/Pull assessments. Ignoring imbalances and training with weights WILL make them worse over time, eventually leading to joint/neck/back problems. Having knowledge of your problem areas will allow your to make improvement much faster and more effectively.

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  3. Start with a light weight and concentrate on form

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People tend to think the biggest weight equals the biggest improvement. While it is good to lift heavy, doing it with crap form isn't going to benefit anyone. The muscles don't know how much weight is on the bar, they only know the tension they feel. It's better to use a weight you can handle and squeeze the muscle through the rep, working on the mind-muscle connection. Throwing heavy weights around haphazardly only puts more force on joints and tendons. You're trying to stimulate the muscles.

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  4. Focus on developing strong basics

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The 6 most basic movement patterns are as follows along with some corresponding exercises:

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Push (Bench Press, Overhead Press)

Pull (Pullup, Row)

Squat (Barbell squat, Front squat)

Lunge (Reverse Lunge, Step-up)

Bend (Deadlift, back extension)

Twist/Anti-rotation (Wood chops, planks)

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Work on developing these movement patterns for a strong base, you really don't need much else to develop a strong, healthy body. For elite athletes, it may be beneficial to introduce more complex patterns, but even then I recommend only the ones that pertain to their sport.

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  5. Pull as much as you push

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It's fun to bench press, but doing too much pushing without pulls to balance it out is a recipe for shoulder problems. It can cause muscular imbalances to worsen by making the front of the body much stronger than the back, throwing the shoulders out of alignment and worsening posture. An easy test to check where you stand is simply to take the weight you bench press and try to row it just as many times, if not more than you can press.

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  6. Don't overlook postural exercises

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Deadlifts, planks, back extensions, Ketlebell swings, ect.

 

Anything that extends the torso, keeping the body from falling forward.

 

You can only be as strong a your posture. Without proper posture, you're risking injury and losing efficiency. In other words, you can't build a strong house on a crooked foundation.

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Follow these basic guidelines for more productive workouts along with longevity both in the gym, and outside of it.

 

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