When I first started lifting weights there were four exercises I prioritized over everything else: the barbell back squat, deadlift, bench, and overhead press. Back then, I would have told you that these were mandatory lifts for every strength training program and that they were the best exercises to get stronger and build muscle. Thankfully, I’ve come to realize over the years that there is no such thing as a “best” or “mandatory” exercise.

My training philosophy is built around 5 ideas or principles that I believe apply to everyone, regardless of their age, ability, or ambition. This philosophy has evolved (and will likely continue to evolve) over time, and is the result of my own mistakes and experiences, as well as the collective knowledge and wisdom of other people a whole heck of a lot smarter than me. I’m not perfect and definitely don’t pretend to have it figured out, but hopefully this gives you a lens into who I am and what it is like to train with me.

Everyone has moments in life when they feel like quitting. Although quitting is usually associated with failure and a lack of grit and perseverance, it isn’t always a bad thing. Sometimes a true sign of mental toughness isn’t trying to push through and force things – it’s having the discipline to stop, and to quit the things that are no longer serving you.

The squat and the hinge are two fundamental lower-body movement patterns that can help build lower-body strength and power, improve athletic performance, and prevent injuries in sport and everyday life . They also happen to be two of the more difficult exercises to learn, and many new lifters have a hard time differentiating the two.

The more races I have completed over the years, the more I have come to realize the importance of just getting to the start line. Sometimes training that is just “good enough” really is good enough, especially if you’re not competing at the highest level or going after a podium position.

“Don’t do more today than you can completely recover from by tomorrow.” I love this quote by Greg McKeown. While it is a good rule to follow for most things in life, I think it is especially relevant for strength and endurance training. As someone who struggles with moderation and is prone to overdoing it when things are going well, it is a good reminder for me to show restraint and keep the big picture in mind.