Dr. Joe Pazona sits down with fitness specialist Jeremy Hughes to discuss the most important things to include in your strength training regimine in a new episode of the Balls Deep podcast. If you’ve ever had a problem making exercise a priority or do not know how to begin, this one is for you. We will be using the no-BS approach towards integrating strength training into your daily schedule. Here are the top 5 things you should do in strength training:
1. Set A Strong Goal. Your “Why” Matters More Than You Think
Even before you start lifting weights, you need specific motivation to train. Jeremy stresses the importance of having motivation that surpasses, “I just want to lose five pounds.” Instead, ask yourself more profound questions.
- Would you want to be that dad who can lift his kid and carry him on his shoulders without losing his breath?
- Do you want to prevent yourself from ending up in a nursing home because you became so immobile?
- Do you want to help your family by practicing healthy habits?
A significant “why” will assist you in remaining focused when life gets hectic.
2. Make Room for Strength Training In Day-to-Day Activity
Everyone schedules something that is important to them, be it their kid’s practice, medical appointments or work meetings. It is puzzling as to why many of us consider workouts optional.
- In order to truly get a workout in, schedule them in the same way you would schedule a meeting.
- Workouts should be done when one is the least likely to get interrupted (morning workouts are quite effective for busy professionals).
- Instead of a decision, make it a habit. If you have to debate whether you will work out each day, many times you’ll choose the couch.
“You need to set yourself up for success by building the rest of your life around your health, not the other way around,” Jeremy says.
3. Small Changes Add Up Over Time—Strive for Consistency
Aim for small, yet sustainable progress. Trying to go from zero to one hundred is one of the common mistakes many individuals make.
- Just getting started is a win in itself. Easy ways to do this include short walks, parking farther away, and taking the stairs.
- Movement in short bursts does matter. Simply going up a flight of stairs or moving around a little can make a noteworthy difference.
- You don’t have to adopt an extreme approach in order to get results. Simply having the desire to get back on track the day after missing a workout is all that is needed.
Building strength isn’t about being perfect—it’s about consistently showing up over time.
4. Recovery is as Important as Training
Real gains happen when you recover, rather than when you’re in the gym, Jeremy explains. He breaks down three pillars of recovery:
- Sleep: If you’re getting less than six hours a night, your body isn’t recovering properly. Lack of sleep wrecks your hormones, tanks your testosterone, and increases stress.
- Stress management: High stress leads to poor performance. Journaling, meditation, or even just a simple walk can help alleviate some stress.
- Low-intensity movement: Walking, stretching and other gentle movements help your nervous system recover so you’re ready for your next workout.
5. Train Smarter, Not Longer
You don’t need to spend hours in the gym to get results. In fact, after about an hour your testosterone and growth hormone levels start to drop. With fitness, less is often more. Short intense workouts are the key.
- Superset exercises (pair two moves back-to-back to keep rest time efficient).
- Focus on progressive overload (gradually increasing weight, reps, or intensity over time).
- Use drop sets or intensity techniques (where you push a little past failure for some extra growth).
The best strength training routines are ones that you will consistently perform. Find something you love, keep it simple and be consistent with it.
Final Thoughts: Make Strength Training Part of Your Identity
Incorporating working out into your daily routine and habitualizing stress management can go a long way into shifting your entire identity. By identifying as someone who works out, you’ll naturally start making healthier choices that coincide with that identity.
Healthy folks take the stairs, park farther away and carry their groceries, and prioritize movement, even when life gets busy. Act like a healthy person and your body will follow suit.
Now that Dr. Pazona and Jeremy have laid out the roadmap, it’s up to you to take action! Focus on conducting small activities and being consistent with them. Want to know more about how strength training is beneficial for a healthier you? Take a look at why lifting weights is the key to a healthier life!
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
