Reflecting on 15 Years of Exercise and 12 Years of Coaching: The #StrengthFirst™ Philosophy
Over 15 years of personal exercise experience and 12 years of coaching hundreds of clients have helped me crystallize my philosophy on fitness. While there's no shortage of workout routines, diet fads, and training philosophies, one truth has consistently emerged: there is no one-size-fits-all approach. In this extensive discussion, we'll delve deep into why I firmly stand behind the philosophy of #StrengthFirst™—a mindset that promotes lifelong health and wellness.
Debunking the Myth of the 'Correct' Exercise
Earlier in my coaching career, I searched relentlessly for universally "correct" methods of exercise. However, with each year and each client, it became clearer that there's no universally right or wrong way to exercise; there are only better or worse ways for each individual.
Injuries: The Result of Individual Weaknesses, Not Incorrect Exercise
Let's take the squat as an example—a seemingly straightforward exercise that often causes debate in fitness circles. If a client experiences knee pain during a squat, it’s tempting to blame the exercise itself. However, the issue might be individual weaknesses or imbalances, like insufficient hamstring strength or poor ankle mobility. The remedy often isn't to abandon the squat, but to identify and correct the weak links.
The Cardio Misconception: Sweat is Not a Success Indicator
From fat loss to heart health, cardio often takes the spotlight. While it's undoubtedly essential, an obsessive focus on cardio can eclipse the importance of strength training. I've witnessed clients who invest countless hours on the treadmill, yet still struggle with basic physical tasks in daily life.
Muscles are metabolically active tissue. In other words, they require energy even when you’re at rest. So, the more muscle you have, the more calories you burn throughout the day. The ability of strength training to build muscle is, therefore, an asset for anyone concerned about their metabolism, not just those looking to get 'ripped.'
Intensity: More Than Just a Buzzword
Intensity is often considered synonymous with difficulty or exertion. But when talking about exercise, intensity should align with your individual fitness goals. If you're an endurance runner, a high-intensity workout might look dramatically different from that of a powerlifter.
For a bodybuilder, intensity may mean lifting weights that are 70% of their one-repetition max for 8-12 repetitions. For a sprinter, it could mean running flat-out for 100m. Your training goals dictate how you should calibrate intensity. A thoughtful manipulation of exercise variables—like the type of exercise, the number of repetitions and sets, rest intervals between sets, and even the speed of the repetitions—can all adjust intensity in a meaningful way.
The Significance of #StrengthFirst™
#StrengthFirst™ isn’t just a popular hashtag or a marketing gimmick. It encapsulates a holistic philosophy that centers on the importance of strength training for lifelong health and longevity. It emphasizes that physical strength should never be a limitation, but instead a pillar that supports all other aspects of health and wellness.
Since founding StrengthFirst™ in 2013, the vision has always been larger than fitness alone. The aim is to create a culture where individuals, regardless of age, gender, or athletic ability, recognize the foundational role of strength. Through this community, we seek to educate people about the immediate metabolic benefits and long-term health advantages of consistently engaging in strength training.
Practical Tips for Living #StrengthFirst™
1. Consistency Over Intensity
While the term 'intensity' is often thrown around, consistency is just as crucial. Aiming for at least 3 strength-focused training sessions per week can yield substantial long-term benefits.
2. The Power of Compound Movements
Compound exercises like squats, bench presses, deadlifts, and overhead presses engage multiple muscle groups and joints. These exercises are not only efficient but also functional—they improve your ability to perform daily tasks effectively.
3. The Essential Role of Nutrition
You can't out-train a poor diet. Protein is a vital macronutrient for muscle repair and growth. If you're engaging in strength training, adequate protein consumption isn't just beneficial—it's essential.
My journey through exercise and coaching has been both enlightening and humbling. While the fitness landscape is teeming with varying methods and philosophies, the principle that rings true across the board is that strength should never be your weakness. #StrengthFirst™ serves as a guidepost, pointing the way toward a holistic approach to health and wellness that can serve you for a lifetime.