Four massive columns, blue sky

My 4 Pillars of Fitness

There are some ideas or beliefs that guide us through life. I like to call them “pillars”, or the principles in which my decisions are built on.

Well here are the “pillars” in which I base my training upon.

Consistency

Consistency can be broken up into two “sub-pillars” for me. Consistency of effort and consistency in training. Let’s dive deeper into each one

Consistency of effort

Bringing consistent effort is important in everything we do. Bringing YOUR best each day is key even though each day may not be the same. You may not perform at your highest capacity each day but if you bring your best effort you can’t be mad at yourself.

Also, consistently showing up is important. Skipping workouts can obviously limit your progression.

Consistency in training

Program hopping is only consistent in one thing, a lack of real results. Sure you may get tired and sore but are you getting stronger or building muscle?

Sure you may see some minimal gains but in terms of longer term development, your progress will be severely limited.

It is my typical recommendation to stick to a program for around 12 weeks before making a decision on the effectiveness of a program. Constantly changing your program from week to week does not allow your body to adapt to the stress you are applying, nor are you able to continue to progressively overload the movement or quality to create the best response.

Just because you are not seeing immediate results doesn’t mean you should throw out your training program. Stick to the program for an extended period before completely trashing it.

Quality Over Quantity

With my clients and athletes, quality always trumps quantity. If you are chasing numbers at the sake of good quality of movement, you will soon be calling your doctor due to injury.

“Quality over quantity” not only pertains to the amount of weight on the bar but for the number of reps as well. Once technique begins to breakdown, you should cut the set. Continuing to push through bad reps will not only increase your likelihood of injury, but it will also engrain poor movement patterns. If bad reps don’t injure you, poor movement patterns will eventually catch up to you.

Good clean reps should be your goal.

Movement Patterns=Foundation

It has been said before but “movement over muscles” should be the foundation of your training. If you focus on the basic movement patterns, the muscles will typically take care of themselves

Think of the basic movement patterns as the meat and potatoes of the training program and the isolation exercises (bicep curls, band pressdowns, etc.) as the condiments to add to the meal. Sure they can make things better but the basis of your training should be the basic movement patterns.

Notice I say movement patterns and not some specific exercise variation. Movement patterns leave the choice up to you or your coach/personal trainer. Not everybody is ready for the same exercise variation.

Here is how I breakdown the basic movement patterns

  • Squat(goblet squat, front squat, etc.)
  • Hinge (RDL’s, KB Swings, deadlifts, etc.)
  • Push (push-ups, overhead press, bench press, etc.)
  • Pull (Row and pulldown/pull-up variations)
  • Lunge (Singe-leg exercises)
  • Carry

Make these movement patterns the basis of your training and you will have a well-rounded program.

Train To Be A Better Version of You

When most people begin to workout, aesthetics is often the driving force of their motivation. This is a great goal, but it shouldn’t be the only one.

Train to be a better version of yourself. Train to be a stronger you, a more resilient you, and even a leaner you.

Make training about you and how you feel, not what others think.

Conclusion

What are the pillars in which are the foundation of your training?? Take some time to write down yours and see if your training programs match up with them. If not, maybe you should reconsider how you are training.