The secret to health and strength

The secret to health and strength

If you pick up or read any health or fitness related magazine these days, you’ll stumble across a lot of headlines for articles that will start with phrases like “six weeks to….” or “the best exercise you’re not doing”. Something snappy and catchy to get you to look inside. Once within the hallowed pages you will find a new routine or description of some weird and wonderful exercise, (that in all likelihood, you’re genuinely not doing).

Is there value in any of this? Now I will note that occasionally, you will come across something that might be good.  I found the writing of Dan John this way (I think in a piece in Men’s Health), and Pavel Tsatsouline (in the now defunct Muscle media).  But more often that not it’s probably just a new workout routine, that will give some appearance of progress (as you adapt to the specifics of it) or a convoluted variation that has little value. (Such as the Filly press, where you hold a kettlebell in the rack position whilst pressing a dumbbell – limited if any value for the vast majority over just cleaning and pressing a pair of kettlebells or dumbbells. It looks fancy though, so young enthusiastic PT’s throw it in as the next BIG thing!).

As a society we have become accustomed to getting the things we want, right now. Everything at a touch of a button or a swipe of the finger.  This can lead people to be impatient and to keep looking for the secret to losing fat or gaining strength and muscle quickly. As such, those snappy headlines in a magazine or internet article are designed to draw you in, to make you think there is something secret to learn. Of course, the reality is they are just filler for the adverts that surround them. Magazines and internet sites don’t tend to make their money through the sales but through the adverts contained within. To make improvements in our health and strength the “secret” is consistency in training, good nutrition and good quality sleep.

So rather than allowing yourself to be distracted by such things online and in magazines try instead sticking to big, basic compound movements; Squats, Presses (just regular presses, no need to over complicate), Deadlifts, Rows etc and throw in some weighted carries.  Two or three times a week and do that consistently.  Strive to add weight to the bar, or repetitions to a set or sets to a session.

Eat nutritious whole foods (try to avoid excessively processed foods, easier said than done nowadays but better for you in the long run).  Protein is important, but not anywhere near as important as most people are led to believe (bear in mind a lot of protein supplements were originally pedalled by barbell manufacturers who astutely realised that barbells don’t wear out and they needed something consumable to keep customers coming back). 0.8-1.2g of protein per kg has been shown to be beneficial, which is considerably less than most will tell you, but historically strength athletes have overconsumed protein[1]. (above 1.6g/kg does not show any further benefit and may cause harm in the long run[2]). It’s not popular, but offal, in particular liver, is packed with vitamins and lean protein. Eggs are also great sources of protein, and relatively inexpensive.  Try to get 30g of  fibre into your diet each day, it’s good for your digestion and will help you feel sated.

Try to get a good quality of sleep, many will say eight hours, but this can vary.  The key is the quality, consider things like cutting back on caffeine during the latter part of the day, reduce screen time before bed and try not to exercise to late into the evening (I definitely notice if I train too late in the day it is harder to get off to sleep). Probably most importantly invest in a good bed – you will spend a third of your life in it, this is not something to scrimp on.   

If you’re not sure where to start, have a look at the video tutorials here and consider my book Strength Training for Life: How to add years to your life and life to your years.

[1] Phillips SM. Protein requirements and supplementation in strength sports. Nutrition. 2004 Jul-Aug;20(7-8):689-95. doi: 10.1016/j.nut.2004.04.009. PMID: 15212752.

[2] Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090.