Strength Training: The Foundation to Improved Body Composition, Performance, and Longevity

Strength training isn’t just for bodybuilders, powerlifters, or athletes anymore.
It’s essential for every human being—especially if your goal is to age well, feel strong, and look better in the mirror.

But here’s the problem: not all strength training is created equal.

This article will break down the foundational principles that every effective program should be built on—while exposing the common myths and mistakes that keep most people stuck.

Strength training might look different for everyone… but the principles?
Those stay the same.

Let’s get into it.

Why Strength Training Is For Everyone

Strength training will help you look, feel, and perform your best. 

You don’t need to be a bodybuilder to improve how you look – what would a boost in confidence do for your daily life?

You don’t have to be an entrepreneur or influencer to feel your best – how would more energy, a better mood, and less pain impact your family, work, and relationships?

And you definitely don’t need to be a pro athlete to perform your best – what would better focus, productivity, and physical strength do for your career, hobbies, or that weekend hike with friends?

Whether you’re 20 or 80, you should be strength training.
And believe it or not, your program wouldn’t look that different.

Sure, the 20-year-old might be squatting 400 lbs with a barbell, while the 80-year-old is squatting to a chair holding a kettlebell.
But the structure? The principles? Nearly the same.

Both are getting stronger. Both are building resilience. Both are training for life.

If you’re already lifting, here’s why you feel so good.
If you’re not? Here are the reasons to start—even if you don’t care about big muscles or athletic performance.

Longevity: Strength Is the Secret to a Longer, Better Life

Muscle mass and strength are strongly correlated with longevity.
One study from The Journal of Bone and Mineral Research found that individuals with higher muscle mass were significantly less likely to die prematurely.

Another surprising (but powerful) finding: decreased grip strength is associated with a higher risk of death—from all causes. In fact, grip strength had a stronger correlation with mortality than cardiovascular markers like high blood pressure.

No, this doesn’t mean cardio isn’t important. But it does highlight how foundational strength is for long-term health and survival.

And while it might sound strange that a firm handshake could help you live longer… it starts to make sense when you realize grip strength is a byproduct of living an active, physically capable life.

To improve grip strength—and your overall health—focus less on dedicated grip training and more on compound resistance exercises like deadlifts, loaded carries, rows, and pull-ups. These movements build functional strength and force your grip to adapt as a byproduct.

Now, to be clear: these studies show correlation, not direct causation.
Simply squeezing a gripper every day doesn’t guarantee a longer life.

But the habits that lead to better grip strength—physical labor, strength training, and, of course, carrying in all your groceries in a single trip (a non-negotiable for manhood)—are the exact habits that support a longer, stronger life.

Strength training isn’t just about looking good.
It’s about building a foundation to stay active, independent, and resilient for decades to come.

It helps preserve muscle, support your metabolism, and protect against age-related decline like osteoporosis and sarcopenia.
And it doesn’t take much—just two strength sessions per week can make a big difference over time.

The real goal isn’t just to live longer.
It’s to live better.
Because more years mean nothing if you can’t enjoy the things you love.

Health and Hormones: What’s Happening Under the Hood

Strength training can absolutely change what you see in the mirror—but what’s even more powerful is what it changes beneath the surface.

It’s like having a car that looks clean and sharp on the outside… but also has a finely tuned engine under the hood. What good is looking great if things are breaking down inside?

The truth is: strength training doesn’t just build muscle. It builds a stronger, more efficient, and more resilient internal system.

From hormones and blood markers to long-term disease prevention, here’s a look at how strength training upgrades your internal health:

Hormonal Markers

  • Testosterone: Increases with consistent resistance training—especially when you’re lifting heavy, doing compound movements, and applying progressive overload.
  • Growth Hormone (GH): Elevated through higher intensity training with shorter rest periods, helping with muscle growth and fat loss.
  • Insulin-like Growth Factor 1 (IGF-1): Boosted through resistance training, IGF-1 supports muscle repair, recovery, and longevity.
  • Cortisol: While short-term spikes are normal after training, regular lifting helps regulate baseline cortisol levels and improve your stress response.
  • DHEA (Dehydroepiandrosterone): Often increases with strength training, supporting hormonal balance and providing anti-aging benefits.

Metabolic & Inflammatory Markers

  • Fasting Blood Glucose & HbA1c: Improved insulin sensitivity through training helps stabilize blood sugar and lower HbA1c levels.
  • Insulin Sensitivity: Resistance training increases glucose uptake into muscle, reducing risk of insulin resistance and metabolic disease.
  • Triglycerides: Tend to decrease with consistent training, improving your lipid profile.
  • HDL (Good Cholesterol): Often increases with strength training, supporting heart health.
  • LDL (Bad Cholesterol): Lifting can improve LDL particle size, which makes it less dangerous.
  • C-reactive Protein (CRP): This inflammatory marker tends to drop as inflammation is reduced—another benefit of moving heavy stuff consistently.

Liver & Kidney Function

  • AST/ALT (Liver Enzymes): Strength training may normalize elevated liver markers often tied to metabolic dysfunction.
  • Creatinine & BUN (Kidney Markers): These can rise slightly with increased muscle turnover, but in healthy individuals, it’s not a sign of dysfunction—it’s a sign you’re putting in the work.

Bone Health & Cardiovascular Markers

  • Bone Mineral Density (BMD): Lifting increases BMD, reducing your risk of osteoporosis and bone fractures.
  • Red & White Blood Cell Count: Resistance training often supports healthy blood counts, helping oxygen transport and immune response.
  • VO2 Max: While typically seen as an endurance metric, strength training can still improve oxygen efficiency and utilization.

Body Composition: Build Muscle, Burn Fat, Look Better

When my wife and I moved to California, I got deep into kettlebell training. Around that time, I also discovered Bulletproof Coffee and the ketogenic lifestyle. I was doing daily swings, putting butter in my coffee, and avoiding carbs like they were the enemy.

And it worked… sort of.

The weight dropped quickly. I got down to the upper 180s without much effort. It felt good to be lighter—but in the process, I lost more than just fat. I lost size. I lost muscle.

I looked better than I had before, but still felt soft. Leaner, sure. But I didn’t look strong—I looked what many would call “skinny fat.”

The Result: weight loss and muscle loss. My body composition didn’t change much, even though the scale said otherwise. Thankfully, kettlebell work helped preserve a little muscle—but it wasn’t enough to create the look I was after.

The Shift: Strength Training + Calorie Control

As I kept learning and experimenting, I figured out what worked best for my body—and for the majority of the men I coach.
Instead of cutting out carbs or following rigid food rules, I focused on overall calorie control while keeping my strength training consistent. I simplified things: a 3-day full body program, some smart eating habits, and no obsession with restriction.

What happened next? Real body composition change.

In under 6 months, I dropped from 195 lbs at 15% body fat to 180 lbs at 8.8% body fat—without sacrificing muscle or strength.

I was leaner, stronger, and more confident. And I didn’t have to train like a maniac or starve myself to get there.

The Result: fat loss with muscle retention. A noticeable change in how I looked and felt.

If your goal is to look your best, strength training is the most efficient, sustainable path to get there.

The best part?

You don’t need to live in the gym. You can radically transform your physique with just 2–3 full body strength sessions per week.

If you’re less interested in the “why” and more interested in the “how,” keep scrolling—I’ll walk you through some of my go-to training splits.

Daily Function and Athletic Performance: Be Ready for Life

Even if your goal isn’t to play a competitive sport, it’s your responsibility to show up strong for whatever your life demands.

You should be able to pick up your kids—or carry your wife.

You should be able to go for a hike with a friend or run a 5K without needing a 6 week training plan.

You should be able to jump in on a pickup basketball or volleyball game without feeling winded, stiff, or worried about blowing out your knee.

Strength training is what makes this possible.

It builds the physical capacity and resilience to say yes to life’s physical moments without hesitation or fear.

Whether it’s chasing your toddler, helping a friend move, or holding your own in a friendly game of backyard football—strength training keeps you capable, confident, and ready for whatever’s next.

Weight Loss: Burn More by Building More

Strength training for weight loss?

Most people don’t think about lifting weights when they want to drop pounds. They think about doing more cardio, cutting calories, high-intensity interval training (HIIT), juice cleanses, fasting windows, and whatever trends the fitness industry is selling this month.

But here’s the truth: building lean muscle is one of the most effective ways to lose fat and keep it off.

Sure, dropping the number on the scale can feel good—but what most people really want is to look better in a swimsuit or feel more confident with their shirt off.

And that doesn’t come from just weighing less. It comes from changing your body composition—losing fat while maintaining or adding muscle.

This isn’t because strength training burns a massive number of calories during your workout. It’s because more muscle increases your resting metabolic rate.

In plain terms:
More muscle = more calories burned while doing nothing.

It’s the most underrated variable in your long-term weight loss journey. If you want to lose fat without constantly exercising or obsessing over your next meal, get stronger and build more lean muscle.

Resiliency and Injury Prevention

Strength training, when done properly, builds resiliency.

Injury is never 100% preventable—but improving your ability to withstand stress and recover faster absolutely is. You shouldn’t be worried about tweaking your knee playing with your kids or rolling an ankle jumping into a pickup game. If simple day-to-day activities are leaving you banged up, that’s a red flag—not just aging.

But this goes beyond the everyday. Resiliency matters even more if you’re pushing your physical limits.

From 5k to 100 Miles in 4 Months

In August of 2023, I signed up for a 100-mile ultramarathon.

I didn’t really want to do it. It wasn’t on my bucket list. But a few friends (who also weren’t runners) talked me into it. They convinced me it wouldn’t be that bad. I should have known better than to take advice from non-runners about running…

(And for the record—every single one of them backed out. But that’s a story for another time.)

For some important context…

Before this race, the only running event I had ever completed was a 5K. My longest run (ever) was five miles. I had less than four months to go from that… to 100 miles.

The biggest challenge in this kind of training isn’t just physical—it’s staying healthy. Most people who attempt these types of events end up with injuries: shin splints, tendinitis, joint pain, or worse. And these setbacks don’t just hit ultra-endurance athletes; they sideline runners training for half marathons and marathons all the time.

But here’s the wild part: despite a massive increase in mileage, I only had one minor setback during training—just one week of scaled-back volume. On race day, I finished the event in 27 hours. My feet and low back were sore, sure, but I had no injuries. I was back to normal life within days and back in the gym in under 10.

Now, I’m not recommending this approach.

I wasn’t fully prepared. My longest training run during those 4 months was ‘only’ 30 miles. But I finished—and I credit that to two things:

1. The grace of God
2. Years of consistent strength training

Throughout the race, I met “real runners”—many of whom had previously run 50Ks or 50-milers. They couldn’t believe my longest race before this was a 5K. I watched several of them drop out due to injury. I’m convinced that if they had built a stronger foundation through resistance training, they might’ve made it to the finish.

Will strength training guarantee you’ll never get hurt?

No.

But I’ve got story after story like this one—in my own life and for so many others. There’s something to be said about a resilient body built through strength. It’s your best protection against injury—whether you’re lifting weights, chasing kids, or running 100 miles.

How Strength Training Works

What Strength Training Really Is


At its core, strength training is any form of exercise that makes your muscles work against resistance — with the goal of getting stronger over time.

That resistance could come from weights, bands, machines, or even just your own bodyweight. If your goal is to build strength, the rule is simple:

Your muscles have to be challenged in a way that forces them to adapt.

What Strength Training Is Not

Just because weights are involved doesn’t mean you’re actually building strength.

On the flip side, you don’t need weights to strength train. Bodyweight movements like push-ups, pull-ups, dips, lunges, and squats absolutely count — especially when performed with intention, good form, and the right level of effort. These exercises have stood the test of time for a reason.

But here’s the catch: your body adapts.

At some point, doing the same bodyweight circuit won’t cut it anymore. To keep progressing, you have to make things harder. This is called progressive overload — and it’s non-negotiable if you want results.

Progressive overload can mean:

  • Adding reps or sets
  • Increasing weight
  • Slowing your tempo
  • Reducing rest between sets

Or all of the above.

On the other hand, there are plenty of classes labeled “strength training” that are really just cardio with light dumbbells. If you’re doing hundreds of reps with 5-pound weights and your heart rate is through the roof the entire time… that’s not strength training.

That’s cardio in disguise.

There’s nothing wrong with those workouts if you enjoy them — but don’t expect them to build real strength or change your physique.

If you want to build actual strength, you need a program that’s designed for it.

That’s what the rest of this article is here to help you do.

How Strength Training Works: Simple and Science-Backed

Muscle 101: How Growth Actually Happens

Muscle growth happens when you challenge your muscles with enough resistance to create microscopic damage (don’t worry — this is a good thing).

Your body responds by repairing that damage, and your muscles grow back stronger. Do that consistently, and you’ll build strength, size, or both — depending on how you train.

This process is called hypertrophy, and it’s the foundation of building a stronger body.

Why Strength Is Also a Skill

Here’s something most people don’t realize:

Your first few weeks of getting stronger? It’s not because your muscles are growing like crazy — it’s because your nervous system is adapting.

Your body is learning the movement. You’re getting better at coordination, recruiting more muscle fibers, and firing those muscles more efficiently.

Strength training is a skill as much as it is a workout.

Even as you progress, many of your strength gains will come from training your nervous system. A more efficient nervous system means you can lift heavier, perform more reps, and — as a result — stimulate more muscle growth.

If that sounds complicated, don’t worry — your body knows what to do. All you have to do is show up and train consistently.

Is Strength Training Safe? (Yes—and Here’s Why)

Absolutely—and probably safer than you think.

Research consistently shows that strength training is not only safe, but incredibly beneficial when done properly. Compared to high-impact sports or long-distance running, lifting weights has a much lower injury rate. In fact, strength training can reduce your risk of injury in daily life and other activities by improving joint stability, bone density, and muscle control.

The real danger? Avoiding it altogether.

Foundational Principles of Strength Training

There are hundreds of strength training programs out there — many of them can work, some of them won’t, and a few might even set you back.

So how do you know what’s actually effective?

The answer: focus on principles, not just programs.

Great programs may vary in style, structure, or design — but they all follow the same foundational principles. The problem is that many programs online add unnecessary complexity. They toss in fancy terminology, trendy methods, or gimmicks designed to sell more than they’re designed to work.

Don’t fall for it.

My goal is to bring clarity and simplicity to the process by outlining the key principles that matter most — the same ones I use for my clients, and the same ones that consistently get results.

Yes, there are advanced methods I use for highly specific goals — but if you’re looking to build muscle, burn fat, and feel stronger for life… this is the place to start.

Master the basics. Execute consistently. Then, if needed, go ahead and get fancy.

Progressive Overload: The Key To Getting Stronger

If you want to keep making progress, your training needs to include progressive overload. Just like in life, your body grows by adapting to stress. Apply the right amount of challenge, and your body will respond by getting stronger.

Progressive overload means doing more over time—whether that’s more weight, more sets, more reps, or simply more effort.

Here are some practical ways to implement it:

  • Add more weight
    • Bench 135 lbs x 5 reps last week? Try 140 lbs x 5 reps this week.
  • Add more reps
    • Same 135 lbs? Go for 6 reps instead of 5.
  • Add more sets
    • Last week: 135 lbs x 5 reps x 3 sets. This week: 135 lbs x 5 reps x 4 sets.
  • Use tempo to increase difficulty
    • Slowing down the movement (like a 3-5 second negative on the bench press) increases time under tension—and challenge.

Key Notes on Progressive Overload

1. Form still matters

Many lifters chase more weight too quickly. But if your form breaks down, you’re not really getting stronger—you’re just risking injury. Lifting 135 lbs with great form is more effective (and safer) than 140 lbs with a sloppy bounce off your chest.

2. Track your progress

If you’re not tracking what you lift, how do you know if you’re improving? At minimum, log your sets, reps, and weights. If that feels like too much effort… you’re probably not serious about improving.

3. Use RPE or RIR if you’re more advanced

Once you’re past the newbie gains stage, progress slows. Tracking RPE (Rate of Perceived Exertion) or RIR (Reps in Reserve) helps you stay honest.

For example, you can quat 315 x 5 with 0 RIR (max effort).

If six weeks later, you do the same 315 x 5—but now with 1–2 RIR? That’s still progress.

4. Adjust volume and intensity

Most overload strategies boil down to:

Volume: Total sets and reps
Intensity: How much weight or how close you’re training to failure

You can manipulate either—or both—to keep progressing.

What About Maintenance?

There’s nothing wrong with maintaining… but make sure you’re actually maintaining, not quietly regressing.

Watch out for these traps:

  • You’ve gained weight, but lifts haven’t improved. Heavier body = better leverage = you should be lifting more. If not, your “maintenance” might actually be declining.
  • You’re lifting the same weights—but with worse form. Don’t let your ego dictate your numbers. Poor form means you’re not truly maintaining strength.
  • You switch exercises too often. If you’re constantly changing programs or movements, how do you know you’re progressing? Novelty isn’t the same as improvement. Stick to core lifts long enough to track meaningful progress, and test your benchmarks regularly.

The bottom line:
Progressive overload isn’t flashy—but it works. Master it, track it, and stay consistent.

That’s how you build real strength.

Why Compound Lifts Should Rule Your Program

When it comes to building real strength, compound movements should be your foundation. These exercises recruit multiple muscle groups at once, making them the most efficient and effective lifts you can do.

If you’re unsure where to start, here’s a simple rule: make compound movements at least 80% of your program.

Foundational Compound Movements

  • Squats
  • Deadlifts/RDLs
  • Lunges
  • Bench Press
  • Overhead Press
  • Rows
  • Pullups
  • Pushups
  • Dips
  • Cleans
  • Snatches
  • KB Swings

Why Compound Movements Are So Effective

  • They recruit more muscles at once. A deadlift trains your back, glutes, hamstrings, grip, and core—all in one move. You get way more return for your effort than isolating just one muscle.
  • You can move more weight. Lifting heavy stimulates more muscle growth. Overhead pressing 100 lbs builds your shoulders in a way that 10 lb front raises never will.
  • They’re more efficient. An incline bench press hits your chest, shoulders, and triceps—all in one lift. You’d need 3+ isolation exercises to get the same benefit.
  • They build mental focus. Compound lifts require presence. You can’t just zone out during a heavy squat or deadlift. This carries over into life by teaching focus, discipline, and resilience.
  • They offer full-body benefits. Beyond just muscle, compound lifts train your core, boost your heart rate, stimulate testosterone and growth hormone, and activate your nervous system.

If you want to get the most out of your training time—build your program around compound movements. Save isolation work for accessories and fine-tuning.

Accessory Work: Spice, Not the Main Dish

While compound movements should make up the bulk of your program, accessory exercises still have a role—they’re just not the star of the show.

Think of your training like a well-balanced meal: compound lifts are the main dish (and probably the sides too), while accessory movements are the spices that round out the flavor.

The mistake most people make? Spending too much time seasoning and not enough time cooking the actual meal.

Accessory work should support your main lifts, target weak points, and help you build a more balanced, injury-resistant physique.

Accessory Exercises By Body Part

  • Chest
    • Chest fly (DB, machine, or cables)
  • Back/Traps
    • Straight arm pulldowns
    • DB pullovers
    • Rear delt fly
    • Face pulls
    • Shrugs
    • High pulls
  • Shoulders
    • Lateral and front raises (DB, cable, machine)
  • Biceps
    • Any curl variations (incline DB curls, preacher curls, and barbell curls)
  • Triceps
    • Pushdowns
    • Skullcrushers
  • Forearms
    • Reverse curls
    • Hammer curls
    • Wrist curls/extension
  • Quads
    • Leg Extensions (OK in moderation, but squats/lunges are better)
  • Hamstrings
    • Leg curls (seated or prone)
    • Glute Ham Raises (GHD)
    • Single leg deadlifts
  • Glutes
    • Hip thrusts/bridges
  • Calves
    • Standing/seated calf raises
  • Core
    • Weighted crunches/crunch machine
    • Kneeling cable crunches
    • Hanging leg raises
    • Ab rollouts
    • V-ups
    • Hollow holds
    • Pallof presses
    • Farmer carries

Reminder: accessory exercises should complement your main movements—not replace them. If you’re unsure of how to structure everything, check out the 2×2 Strength Guide or some of the sample programs linked below.

How to Structure Your Program (and When to Switch It Up)

There are countless ways to organize your training week. Here are a few of the most popular program splits:

  • Upper/Lower Split. Alternates between upper and lower body days. A simple and effective structure—great for training 4x/week.
  • Full Body Split. Trains the entire body each session. Ideal for those training 2–3x/week or looking to maximize efficiency.
  • Push/Pull/Legs Split which breaks training into:
    • Push: chest, shoulders, triceps
    • Pull: back, biceps
    • Legs: quads, hamstrings, glutes, calves
      • Often used in 3-6x/week programs
  • Bro Split. A classic bodybuilding style—one muscle group per day (e.g. Chest Monday, Back Tuesday). Can be useful for advanced hypertrophy, but not ideal for most people.

Periodization: How to Make Progress Over Time

No matter what training split you choose, your program needs a plan for progression—and that’s where periodization comes in.

Periodization simply means structuring your training so that there are intentional phases of pushing hard and phases of backing off. It’s the key to making consistent gains while avoiding plateaus or burnout.

Good periodization often includes:

  • Varying reps, sets, and weights over time (ex: 4 weeks of 8–10 reps, followed by 4 weeks of 5–7 reps)
  • Rotating exercises to avoid overuse injuries and keep things fresh
  • Deload weeks, where volume and intensity are reduced to allow your body to recover and adapt

Depending on your goals, periodization can happen:

  • Weekly (microcycles)
  • Monthly (mesocycles)
  • Or across longer 8–12+ week blocks (macrocycles)

Beginners can make great progress with a simple linear plan, but intermediate and advanced lifters will benefit from more strategic planning—or at least some level of autoregulation.

Consistency Over Optimization

There is no perfect program.

There’s no routine without flaws. And there’s certainly no program that accounts for the unpredictability of everyday life.

That’s why the most important principle of all is simple: find a program you can stick to.

You could build the perfect training plan on paper Monday morning… and have it fall apart by Tuesday afternoon.

When you start a new program, expect challenges. They’re part of the process:

  • You’ll have days you don’t feel like training—or training hard
  • You’ll miss a workout or have to cut one short—because your kid gets sick or a meeting runs late
  • You’ll deal with nagging injuries or aches
  • You’ll get bored and want to change things up
  • You’ll hit a plateau and feel tempted to start something new
  • You’ll see a shiny new program online and convince yourself it must be better

I’m not saying you should never change your program. There’s a time and place for that. But switching programs should not be your first reaction when progress slows or life gets hard.

Most people—myself included—change things up way too often. I’ve fallen into the trap of searching for a “better way,” thinking more tweaks and more planning would lead to more progress.

But in hindsight, I was just avoiding the hard work.

I was making excuses.

I was wasting energy tweaking things instead of training.

I once read something wild from Arnold—one of the greatest to ever do it. He said he’s only followed four training programs in his entire life. He adapted them only when his life or goals changed. That’s it.

Meanwhile, I’ve had months where I’ve changed programs four times. Tinkering. Tweaking. Over-optimizing.

What did it really get me?

Missed progress. More frustration.

Here’s the truth:

Even the most average program, followed consistently, will outperform the perfect program that’s constantly being restarted.

You’ll learn far more about yourself by sticking with something and seeing it through:

  • How do you show up when it’s hard?
  • How well do you execute the basics?
  • Where does your mindset go when things get uncomfortable?

Stay the course. Avoid the illusion of progress that comes with switching things up.

There’s no substitute for hard work and consistency. Keep showing up—and watch what happens.

Getting Started: Build a Plan That Actually Works

Define Your Goal First

Your goals should determine your training. Period.

There are endless programs out there—but if they don’t align with what actually matters to you, even the “perfect program” won’t get you where you want to go.

The good news? A well-designed strength training program can hit multiple goals at once.

Most of my clients are after some combination of:

  • Improved body composition (look better)
  • Increased strength (get stronger or get bigger)
  • Longevity, durability, and performance (feel better)

You don’t need to specialize unless your goals demand it. For 80–90% of men, a balanced program that builds muscle, supports fat loss, and improves performance is the way to go.

If you’re prepping for a bodybuilding competition, your program will lean heavily toward aesthetics. If you’re prepping for a powerlifting meet, strength takes center stage. If you’re training for sport, performance is the goal. But for most men? You need a blend of all three.

Training Frequency

First, ask yourself: how many days can I consistently commit to training?

A solid 3 day per week plan followed year after year beats a 5-day plan followed inconsistently.

Most guys do it backwards: they find a program, then try to cram it into their life. Flip that. Decide what your schedule actually allows—and then choose a program that fits.

  • 2 days/week? A full-body split is your best bet.
  • 3 days/week? You can stick with full-body or try Upper/Lower or Push/Pull/Legs.
  • 5 days/week? You’ve got options—but this requires more careful planning. You might benefit from 3 full-body strength days with cardio on the others, or run a Push/Pull/Legs split with dedicated rest or mobility days built in.

Rep Ranges, Intensity, and Load

You need progressive overload—more weight, more reps, more volume over time.

That doesn’t mean always lifting heavier. Work across a range of rep schemes:

  • Low reps (1–5): Maximal strength
  • Moderate reps (6–12): Muscle size
  • High reps (12+): Muscular endurance

All rep ranges have a place. If you’re not sure where to start—mix them.

Should You Train To Failure?

The answer? It depends.

But because ‘it depends’ is commonly an annoying answer, let me explain a bit more.

Training to failure means you literally can’t complete another rep. Some of the most jacked guys in the world swear by it. But they also might be on PEDs, which changes the game entirely.

Training to failure isn’t necessary to build muscle—but it can help when used strategically. For busy guys with limited time, it’s a powerful tool. For others, it might just be unnecessary fatigue.

It will help if you understand these key terms:

  • Volume: Total work done (sets × reps × weight)
  • Load: How much weight you move
  • Intensity: How close you are to failure (usually measured by RPE or “rate of perceived exertion”)
  • Power: How fast you move the weight (not the focus here, but worth knowing)

Here’s the real takeaway:

  • If you train with high volume, training to failure may be less important.
  • If your time is limited, training closer to failure can be helpful—especially on compound lifts or final sets.

But be warned: this can be incredibly taxing. If you’re underslept, overstressed, or underfed, training to failure will likely hurt more than help. Especially if it starts getting in the way of your real responsibilities outside of the gym.

Exercise Selection

This ties directly to your training frequency.

  • Training 2–3 days/week? Prioritize full-body, compound movements.
  • Training 5–6 days/week? Mix in isolation/accessory lifts to avoid burnout.

Also, know your body. If your knees or back are beat up, you don’t need to barbell squat or deadlift. There are plenty of alternatives.

Training should challenge you, not wreck you.

Lifestyle Alignment

Train to live—don’t live to train.

Your program should support your life, not take it over. You’re probably not a bodybuilder on a pharmaceutical stack, sleeping 9 hours a night, eating perfectly, and training twice a day. You’re likely a busy guy with a family, a job, and other responsibilities.

So act like it.

If you’ve only got 45 minutes over lunch, train accordingly. If your job demands focus, don’t run yourself into the ground with high volume leg days that leave you wrecked. If you’re chasing your kids around all weekend, don’t leave your back destroyed after every session.

Know the life you want—and build your training to match.

Train Hard. Train Smart. Keep It Simple.

A well-designed program that you can’t stick with won’t work—no matter how “optimal” it is. On the flip side, an average program, executed consistently, can completely transform how you look, feel, and perform.

Complexity has killed more progress than almost anything else. I’ve fallen into this trap myself more times than I’d like to admit. I constantly have to remind myself that the most effective programs are usually the simplest.

There’s a reason tried-and-true systems like 5×5, StrongLifts, and 5/3/1 have stood the test of time. They check the essential boxes of a good program—and more importantly, they’re easy to follow.

The more complexity I add, the more overwhelmed I get. And the less likely I am to stick with it. FOMO (fear of missing out) has left a long trail of overtrained, under-recovered guys bouncing from one program to the next, never making meaningful progress.

Let’s break that cycle.

Here are a few ways to keep your training simple and efficient:

  • Don’t try to do it all. When in doubt, less is more. Stacking together every compound lift, accessory movement, HIIT finisher, and cardio block sounds productive—but often leads to burnout, fatigue, or injury. Instead, start smaller: fewer exercises, less volume, fewer training days. Add as needed.
  • If it’s working, keep going. I can’t tell you how many guys abandon a program while it’s still working. I’ve worked with people who stuck to the same plan for months or even years and kept progressing. The longer you’ve been training, the slower progress becomes—so don’t throw away momentum too early.
  • Use the 2+2 method. For simple, full-body sessions, I recommend the 2+2 approach:
    • 2 compound lifts (one upper, one lower)
    • 2 accessory movements (one upper, one lower)
      • For example, you might choose an overhead press, squat, pull-up, and lunge. That’s a complete workout. Rinse and repeat, apply progressive overload, and you’re on your way to a strong, lean physique.
  • Follow the program as written. Don’t play Frankenstein. If you find a solid program, run it as is. Don’t tack on “just a few extra sets” or start blending programs together. Well-written programs are designed with intention. Trust the process and give it time.
  • Watch out for junk volume. There’s a tipping point in every workout where the quality drops and you start going through the motions. That’s junk volume. It burns time, doesn’t drive results, and increases your risk of injury. Every set you perform should have a purpose—and be done with focus and intention.

Final Thoughts: Stronger in Every Way

Strength training is more than just building muscle or hitting PRs—it’s a way to take full ownership of your health, your body, and your life. Whether your goal is to look better, feel better, or perform at your highest level, the barbell is one of the best tools you’ll ever find.

Don’t get lost chasing the perfect program. Don’t wait for the perfect time.

Pick a plan. Stick with it. Lift with purpose. Track your progress. And let your strength become the standard—inside and out.

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