Lessons I've learned from weightlifting

• Tremendous progress can be made in a short time with consistent effort and a single, effective strategy. 


• Plateaus can be overcome through patience and employing novel strategies.


• Approach rest and diet as important elements of your training that can be improved upon.  


• Eat far more than you think is necessary (for gaining weight). 


• When you reach your last rep and cannot do anymore, it's time to squeeze in 2-3 more reps or fail trying (inspired by Goggins and his 40% rule) 


• Form is foundational. Never stop practicing it.


• Just add 5lbs on every lift, every workout (until you can't).


• Warm up with lower weights more than you think you should.


• Bravado will get you injured.


• An injury will set you back far more than a missed set will.


• Don't do absent-minded lifts. Be fully present.


• Don't miss workouts, and if you do, never miss twice.


• Excuses are lame. No access to equipment? Try 10 push-ups every minute for 30 minutes. 


• Protect your core and back using the valsalva maneuver.


• Practice simplicity, consistency and careful tracking.


• Surprise your muscles by manipulating three variables: volume, intensity and frequency.

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• There is no finish line: adopt an infinite learning mindset. 

• “Comparison is the thief of joy". Be happy with your progress, and don't get caught up in establishing conditions of worth based on attaining an otherworldly physique. Become the strongest version of you.


• If you feel strong, your life will change in ways that you could never have imagined.


• Enjoy the journey.