Supplemental Talk: Raising the Bar
The preservation of lean muscle mass is crucial for maintaining a healthy body composition, as well as allowing us to live a functional, independent life. By ensuring that you are resistance training in an efficient and consistent manner, you are setting your body up for long-term success.
Essential Movements: Movements that are compound, scalable and relate to daily living activities
| MOVE | SQUAT | DEADLIFT | PUSHUP | ROW | HOLLOW BODY | FARMER WALKS |
| TYPE | Squat | Hinge | Push | Pull | Core | Carry |
| DAILY LIVING ACTIVITY | Getting in and out of a seated position | Picking up objects from the ground | Getting up from the ground | Pulling an object towards you | Position related to ideal posture | Bringing in groceries |
How to Progress
- Try to add 5 lbs to your main exercises every other week. Heavier lifts and fewer repetitions are OK.
- If you do the same amount of weight for the same amount of repetitions for two weeks in a row, increase weight the following week.
- Perform exercises with proper technique. This is crucial for injury prevention and proper muscle building. Use the full range of motion.
- Fuel your muscles appropriately. Eat enough to see the results you want.
- Rest and recover. Ensure you are getting 7.5 to 9 hours of sleep per night. Integrate a daily mobility and/or breath practice.
Key Recommendations
- Resistance training two to four days per week (maintain muscle)
- At least one day of muscular strength training
- Six to eight different exercises
- 30-45 minute workout
- Stay hydrated! Drink plenty of water.
- 0.5 to 1.0 oz of water per pound of bodyweight
| Goals | |
| Strength Goal(s) | 1. |
| 2. | |
| Flexibility Goal(s) | 1. |
| 2. | |
| Other Goal(s) | 1. |
| 2. | |
| Weekly Plan | ||
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