Ep. 2: How to Program Your Workouts

How to Program for Your Workouts

In episode two, Keenan and Jared discuss how to train based on your age, goal, or training history. They walk through five different types of people: the office worker with tight hips and rounded shoulders, the high school athlete, the 70-year-old who wants to stay strong, the new parent with only 15 minutes a day, and the complete beginner who has never touched a weight. The answer is never the same for any of them. The episode also touches on the difference between training for strength versus hypertrophy. The episode closes with a reminder that comparing yourself to others is one of the fastest ways to get discouraged before you even start.

TAKEAWAYS

1. If you sit all day, train the opposite. Desk workers need more rows, more hip extension, and more rotation. Banded pull-aparts for the shoulders, hip thrusts for the hips, and cable wood chops for the spine. And on your lunch break, go outside on a walk. Movement is key.

2. Young athletes: get strong at the basics first. Squat, bench, deadlift. Master the simple movements before complex lifts. Add hill sprints or sand dunes for power. Make sure to eat enough protein and get 8 hours of sleep per night.

3. Training at 70 is not optional. Close to half of adults over 70 fall each year. Strength training, balance work, and exercises that load the bones (step-ups, single-arm farmer's carries, jump rope) directly reduce that risk. The goal is to make everyday life feel easier.

4. 15 minutes is enough for a well-rounded workout. Stick to compound movements and supersets. Push, then immediately pull. No rest is needed between opposing muscle groups. Full-body workouts are more time-efficient than single-muscle-group splits.

5. Strength vs. hypertrophy (building muscle) are different goals. Training for strength means making heavy weight feel light using lower reps and heavier loads. Training for muscle means making light weight feel heavy using controlled tempo, stretched positions, and pauses. Both are great. Know which one you are actually chasing (or both).

6. Stop comparing yourself to what you see online. The people you scroll past are the top fraction of a percent. If you are just starting out, meet yourself where you are. Grab whatever you have, even a pair of 8-pound dumbbells in your parents' basement. The key is starting.

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