Progression of a career in the gym

These are guidelines based on the best of knowledge, experience, and predictions. I can’t say with certainty that all of this applies to everyone. I am still (somewhere) in the middle of my exercise “career” so I don’t know what the end looks like, only what I’ve learned from others. As my knowledge and experience grow so will my understanding of how people progress through life with exercise. We are among the first humans that have needed to exercise for health and fitness rather than it being a necessary part of life so please forgive any errors I make in this guidance. I will update this when I can (and remember) as information becomes apparent to me. Not all of these habits need to be developed at once, or possibly even at all depending on your goals and your limitations. However, I have personally found each of these practices to be beneficial in my personal experience and my professional experience.

• Begin the process of mastering your breath. (click to read this blog)

  • This is crucial, not just for exercise but life. When you can control your breathing you can better control your stress and how you react and respond to situations.

  • This is a lifelong process so it isn’t necessary or even possible to completely master this before starting your “athletic career” (every human is an athlete, some nurture this more than others and some even get paid for it)

    • Developing awareness of your breath and habits of controlling it an improving it set a great foundation for both performance and recovery. Your performance will be limited by your ability to recover. While it is possible to skip this step (and or come back to it later) and get right to lifting weights, you will have much more potential in the weight room with more control of your breathing.

  • More detail on breathing can be found in this blog here.

    
    

• Develop a walking habit. (if you find walking tiring click here for a program to improve your ability to walk)

  • I would recommend at least 30 minutes per day. Preferably outside. The benefits of fresh air and sunlight are as numerous as walking and I’m not going to list them all here. Search and see for yourself or take my word for it and FEEL it for yourself.

  • I decided to put this towards the top because I believe it is necessary to live a healthy life. It’s possible that you may need SMFR and corrective exercise (stretching and strengthening) to get the most out of your time spend walking (more on these later and in other posts). That needs to be decided on an individual basis. However, if you have the ability

  • As you develop a walking habit I would STRONGLY recommend pairing it with a GOATA practice.

    • GOATA will help to improve mobility and strength (you can’t really separate those) in all of the muscles related to walking and running. GOATA is based largely on infant development and the parallels between that and people who are able to perform at a high level with minimal injury.

    • This should be done in conjunction with the self care practices described later and like those practices it will initially take a large portion of the time you have devoted for exercise. Also like those practices, as you progress and improve you will need to spend less time devoted specifically to these practices.

      • As you progress through GOATA the movement patterns will become a part of the way you move. Within GOATA this is called the “Recode” where the practices of GOATA exercise “recodes” the way you walk, run, squat, jump, and other movement patterns. Because of this, once you “recode” those movement patterns you will naturally perform them in a more efficient way, and the other exercises you do (walking, running, squatting, jumping, etc.) will further reinforce the Recode without having to devote extra time to the practice.

      • A detailed program on progressing through GOATA exercises can be found here.

        
        

• Develop a self care routine consisting of self myofascial release (SMFR), and bodyweight movement (such as dynamic stretching or CARs)

  • Like breathing, it is possible to skip this step (and or come back to it later) and get right to lifting weights (and in some cases it may be necessary depending on levels of strength), you will have much more potential and success in the weight room with a more refined self care routine.

    • With the self care practices there will be times when they are not necessary and times where they are the only thing that should be practiced and every combination in between. I recommend including a bit of each in each session (see "Planning a Training Session" here) or possibly devoting a day or more each week, or a week after each training cycle. Results and requirements will vary depending on the individual.

    • Sometimes its best to put on muscles mass (and bone density) regardless of addressing tension and imbalance with these techniques. In these cases I highly recommend the guidance of a professional.

      • It’s tough to make general recommendations on how much self care is required before focusing on strength training because in my “perfect” world everyone would have time for the ultimate self care and strength routine (or maybe even not need it because life is so perfect) but such is not the case. Your mileage may vary but I would likely recommend becoming not weak, then bringing mobility and balance to your body, THEN becoming strong.

        • Two quotes I like from leader in this industry that relate here are:

        • “Don’t build put on top of dysfunction.” - Gray Cook

        • “Strength is never a weakness, and weakness is never a strength.” - Mark Bell

        • It’s tough to balance these ideas because weakness may be the dysfunction and the only way to improve it is building strength so it may be necessary to go back and forth between building strength and improving balance and mobility. Spend time becoming “not weak” then bring some balance and mobility to your body (where this is necessary will become more apparent during strength training), then build more strength, more balance and mobility, and repeat until dead or sufficiently strong.

  • SMFR will help bring awareness to areas of your body where you are holding tension that may not need to be there anymore. I consider it like a form of self massage and it helps to release that tension as well as promote blood and fluid flow through the muscles.

    • Initially this may be uncomfortable and even painful. If it is painful that’s a sign that you should go a little easier and or use a softer tool. In either case, as you progress through this practice your body will let go of the tension and this practice will become relaxing and even enjoyable.

      • As you continue to progress you will get diminishing returns and while it will still help with blood and fluid flow, other practices will become better uses of your time. How long this takes will vary for every individual.

      • At a certain point this will mostly become a practice of maintenance, something to do before and or after a training session to warm up and or begin the recovery process, as well as address minor “injuries” such as knots in muscles that may develop from lifting weights.

    • Like the breath developing this habit will aid in recovery thus opening up more potential for performance.

      • Tight muscles restrict blood flow which reduces your body’s ability to bring nutrients to those areas and waste out of those areas. This is also true for tightness in your neck and fluid flow in and out of your head and brain. Despite this I do not recommend rushing to “release” all of the tension in your neck right away. It is very possible that tension developed as a compensation for something else happening in your body.

    • More information on SMFR can be found in this blog here.

  • Bodyweight practices such as dynamic stretching and CARs help you “use it so you don’t lose it” especially in the case of range of motion.

    • This has many of the same benefits of SMFR but is much more active and promotes use of the muscles rather than focusing on relaxation of tension.

      • These practices also make great warm-ups and cool-downs as well as ways to improve recovery in between sets of resistance training.

        • CARs are a great tool for promoting intra-workout recovery as well as priming the stabilizing muscles for harder work in the next set.

    • Stretches can also be tailored to the individual and paired with strengthening exercises for the purpose of improving posture and restoring proper balance between length and tension of the muscles. Which, again, promotes both recovery and performance.

      • Also like SMFR this may be a core focus of your exercise/body maintenance for some time and as you progress you will need to devote less and less time to this practice.

      • I like the comparison of SMFR and corrective stretching to sharpening and honing a knife. When your knife is dull you must use aggressive and rough sharpening stones to reshape the edge of the blade and remove and chips. This can take a while and seem tedious. Once that process is done you need only hone your knife in between uses to maintain a razor sharp edge (unless you drop your knife or cut in to something hard, but such is life).

      • Like SMFR, how much time spent on this step will depend on the individual, however, depending on your circumstances it could be time very well spent.

      • More information on Corrective Exercise can be found in this blog here.

    • I would also put a GOATA practice under this category as it will help to bring balance and mobility to your body.

• Now that you have a relationship with your breathing, a walking habit, and a self care routine aimed at keeping your body in balance it’s time to begin your “career” in resistance training.

  • I’m copying this from above because I feel it’s worth mentioning here as well

    • It’s tough to make general recommendations on when to move on to strength training because in my “perfect” world everyone would have time for the ultimate self care and strength routine (or maybe even not need it because life is so perfect) but such is not the case. Your mileage may vary but I would likely recommend becoming not weak, then bringing mobility and balance to your body, THEN becoming strong.

      • Sometimes its best to put on muscles mass (and bone density) regardless of addressing tension and imbalance with these techniques. In these cases I highly recommend the guidance of a professional.

      • Two quotes I like from leader in this industry that relate here are:

        • “Don’t build put on top of dysfunction.” - Gray Cook

        • “Strength is never a weakness, and weakness is never a strength.” - Mark Bell

        • It’s tough to balance these ideas because weakness may be the dysfunction and the only way to improve it is building strength so it may be necessary to go back and forth between building strength and improving balance and mobility. Spend time becoming “not weak” then bring some balance and mobility to your body (where this is necessary will become more apparent during strength training), then build more strength, more balance and mobility, and repeat until dead or sufficiently strong whichever comes first.

  • Build the foundation. Start with just 2-3 days per week.

    • This might not seem like enough but it actually will be depending on what you are able to do in those days (3-4 days per week is likely best for most people). You will also be able to quickly increase the amount of time spent in the gym. This is a marathon not a sprint.

    • This will help you build the habit of strength training and provide plenty of time for recovery.

    • You will practice 3-5 exercises every time you go to the gym.

      • More information on selecting exercises can be found in this blog here.

    • For the first few weeks don’t worry about how much weight you are using or if you have the perfect program for how many sets and reps you do. Just focus on getting there and practice your technique. This is way more important that getting as strong as you can as fast as you can (unless for some reason that’s exactly what you need to do).

      • Two more quotes I like that are relevant here are:

        • “The best ability is availability” - Bill Parcells

        • I quote this here to emphasize that showing up often is the best way to get better at anything. You may be able to get really strong really fast but if you hurt yourself in the process you won’t get as strong in the long run compared to showing up every day and making constant consistent improvements, even if smaller. The tortoise and the hare come to mind here.

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        • The other quote is “Slow is smooth, smooth is fast” - Navy Seals

        • This applies both to the scenario above, where it may seem like you are making progress slowly, but slow progress maintained for long enough becomes A LOT of progress. Over time you will understand your limits better and take steps to increase the rate of progress.

        • It also applies to your exercise technique. In the beginning you want to make sure all of your movements are slow, smooth, and controlled. If it feels ugly, it probably looks, ugly, and it probably is ugly and ugly techniques looks ugly for a reason. It is often more likely to lead to injury. I believe a part of us naturally picks up on these cues (and trainers have developed and refined that ability). Again, over time, as good technique becomes natural you will be able to increase the rate of force production (power) in the exercises, but in the beginning it is best to focus on performing every rep with perfect technique. “Practice doesn’t make perfect, practice makes permanent” so if you practice perfect form that will be what your body knows how to do, if you practice sloppy form that will become permanent and possibly lead to injury. It is possible to never have a technique related injury but why take the chances when you can minimize risk of injury.

  • Build strength and power. 3-4 days per week.

    • 3-4 days/week is sufficient for most people. Success can be had with fewer and more can be possible for those that really enjoy training.

    • This is where the strength is built. How far you take this depends on your goals and limitations.

    • Consistency is key as mentioned above.

    • I go in more detail on how to put together a training session in my blog [putting together a training session], and here are some key points that are relevant here:

      • Start with 3-5 exercises. Fewer if you are new to exercise. Again as you develop your fitness you will be able to handle more.

      • Then add more main lifts if needed and or include accessory lifts.

      • In the beginning and for a while (maybe forever) you will be able to perform all of the exercises every time you train.

        • As you advance you may need to separate the exercises on to different days due to the amount of sets and reps and time restrictions, and or the total load put on your body in a session and limitations on what you can recover from.

        • I go in to more detail on these scenarios in the blog on "Planning a Training Session" here.

    • You will want to stick to a handful of core lifts and stick with them for a while (years if possible). You can alter variables of the lifts over time but they should remain mostly the same when selected properly. There is no need for “random acts of variety” or trying every exercise that the “fitness novelty machine” produces.

      • As your goals and other demands of life change you may be required to select new lifts

        • For example: if you can’t go to the gym and are required to switch from cable exercises to kettlebells because that’s what you have at home.

        • Or if you decide to pick up a new sport you may change your training to accommodate the demands of that sport.

        • Or if life becomes demanding (baby, other family care, job demands, etc.) you may decide to opt for a more minimal selection of exercises.

        • A selection of exercises that can be done at home with minimal equipment can be found here.

    • Use your strength and fitness. That’s what it’s for. Go for a long hike. Help a friend move. Shovel your neighbors driveway. Take a dance class. Learn/practice/play a sport.

      • Feeling the results of your training in a tangible way outside of the gym will be rewarding and encourage you to continue. Or you may find that you need to reassess your approach to training.

    • Continue until you get to a relatively high but sustainable level of strength and muscle mass.

      • This will look different for everyone. Everyone has different natural capacities and also individual demands and preferences. There are ways to adjust your training to favor muscles mass or strength without gaining “too much” muscle. Strength is necessary though (“Strength is NEVER a weakness”)

  • When you get to a point where you feel you have enough muscle mass, bone density, and strength you then change your training to be geared more towards maintenance.

    • This will require fewer days per week of training as well as fewer sets and reps. Leaving more time for other activities

    • You can then enjoy your strength and the health and longevity that come with it.

  • There is a point of diminishing returns in regards to strength and performance. For example, improving strength in the barbell back squat and or deadlift has been shown to improve sprinting speed. However, beyond a certain point the stiffness required in the body to continue to improve in the barbell lifts begin to diminish the ability to sprint (a much more fluid movement). There is also a point where the time that is required to be spent in the gym to get stronger as certain lifts takes away from the time required to improve in sport, another diminishing return. This is why I recommend finding an activity outside of the gym where you “use” your strength. This will be the only way to determine whether or not you are receiving diminishing returns. If your bench press goes up but your golf game gets worse, it may be time to find a new exercise. This can also be the point where maintenance of strength begins, high enough strength to be useful in life and sport, not so much that it’s development impairs either.

    • There’s much more to say here but like so many other things it will vary by individual.

    • You may never get to the point of diminishing returns. A LOT of progress can be made going to the gym 3-4 days/week (or more or less as life and preference demand/dictate) and consistently progressively overloading your body.