I started strength training a few months back (using The Pump app [1]), still a relative noob, but it's the first time I've been able to stick to any exercise programme (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa).
Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched all my stats in my fitness tracker going in a positive direction constantly (including sleep). Which is great early feedback.
It's had a real positive mental impact too. I'm a pretty optimistic person in general, but now my 'inner voice' has additionally been saying "I feel great" to myself all the time. Just like a permanent high.
Obviously, you'd probably get this from any exercise, but I never felt I was moving the needle with other regimes and would tend to early out, so it's been quite an eye opener.
> (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa)
Something just clicked for me.
Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets.
I tried swimming, for example, but it's just too boring. You can't do anything during the exercise other than stare at blurry blue tiles.
> Even though in the early days you don't notice much physical difference
People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it.
It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the soreness and fatigue.
> (other than the steady increase in weight you're able to lift)
“Steady” is doing a lot of heavy lifting here.
Maybe you could argue that in the beginning, but adding more and more weight is more logarithmic than linear; otherwise, everyone in the gym would be benching 3 tons.
I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
Introducing the new weight to the first set, then dropping the weight for the next two.
Once comfortable with that try the new weight for 2 sets and then finally 3; then repeat.
I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component).
But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing?
Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility exercises, but is that enough? Maybe I could find one or two strength exercises I can do quickly without getting boring or too difficult, ideally without any gear.
Finding something enjoyable that keeps you moving can be really tough. Just gotta keep experimenting.
You definitely don't have to force yourself into the gym. It'l just frustrate you, and you won't progress as much as you could if you enjoyed it.
I've been weightlifting for 12 years now, but I HATED the gym for a long time before it clicked for me. (Doing the Starting Strength program was "it" for me. It was something I could progress with that didn't feel like bro-science, and I could do it alone, as I HATE working out with other people. I'm not saying this to push SS on you; the point is that you are much more likely to do something consistently if you enjoy it!)
I would say that 30m of activity per day is enough for most people as long as it's consistent and your food diet is balanced. Believe it or not, Americans work out much less than this on average! (Average Exercise minutes have been going up over the years, fortunately.)
To the latter part of your question, I would look into bodyweight compound exercises. These don't require gear (resistance bands at most) and can be WAY more challenging than loaded weight training. You can also fit a circuit into 10min/day easily. This is how I kept my strength levels from regressing too much during COVID.
Good weightlifting should rarely feel boring - maybe only one week in every 4 or 5 during a de-load week (when I'm aiming for 3-4 reps-in-reserve), but boring feels good then because you're resting after weeks of hard work. If anything, you should feel fearful when training. A good weight-centric workout, at least when targeting hypertrophy, hurts. I feel equal parts scared and excited. I think what you're missing is intensity.
Good tracking is the best way to make it interesting. If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps. I remember how hard it was but I've done it, so I need to beat it. It's fulfilling in ways that I find other workouts just can't be.
Nothing really, I think it's just a personality trait.
I have tried picking up pretty much every single form excercise the article mentions plus some more, and I just couldn't bring myself to keep on doing it. I even tried of really forcing myself and it made me feel more miserable. Now I essentially gave up and stopped trying to change myself in that area. Though I'm aware that it's not impossible that getting older might somehow put me mentally in a different state which doesn't make every repetitive excercise feel like an incredible chore.
Instead I just keep on doing what I like, but since I'm getting older I do in a slightly different way than I used to, to mimimize risk: excercise which requires technique, skill, creativity. Be it frisbee, skating, bmx, bouldering, ... A good session of those keeps my spirits up for several days. And it keeps the body in shape. But I do think twice before attempting things above my level, and usually just don't, and will back off in case something starts to feel wrong. Recovering from injuries takes waaay longer when you're 40+ than when you're 20 and it's just not worth it anymore for me. To be clear: sure, strength training has some skill to it, but let's be realistic here: it's not exactly in the same ballpark as what one needs for bouldering for instance.
Also nowadays bouldering is my main excercise and the thing is that unlike the OP I have a very good experience with it when it comes to health: I don't have pain, plus I have the impression that unlike typical strength training and basic yoga/pilates/... routines climbing at a somewhat decent level will make you use a ton of mostly upper body muscles you don't use otherwise (ok, you can do that with strength training but you're going to have to do quite a lot of different things to hit them all). And that seems to make the body more resilient against injuries. Anecdotal though.
Anyway, and now to the point: I'm convinced that as far as your body goes it's possible to make climbing akin to the mentioned 'boring tech' but without actually being boring. Do it long enough and become super aware about the moves, and there's no unknown failure mode.
Kettlebells are the first thing that comes to mind, for something that’s quick, effective, and convenient.
In a few minutes you can do some swings and Turkish get ups.
It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource.
The idea that I could do something for just 10-20 minutes per week was appealing. From the link below:
”I…purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.”
> I find strength training extremely boring and going to the gym annoying.
FWIW during the pandemic I bought a set of PowerBlocks [1] and a reasonably cheap folding bench, and I've never gone back to the gym.
I also do Myo reps for all my lifts except for the compound leg lifts: they're a lot faster to get through. The result is that most of my workouts are half an hour or less, 5-6 times a week, with no travel time.
As far as boring -- for one, between having a kid and working from home, that's about the only time I have to listen to podcasts or audiobooks. For two, I find the focus of having to push really hard to go to failure for a set requires a focus something like meditation. And there are so many different kinds of exercises you can do, I never really lose interest.
You don't have to lift, many other ways to be fit. But I have been lifting for over 10 years, and powerlifting is the reason why. I don't think I could do "fitness" weights routines, they lack a lot of challenge, progression and skill aspects of powerlifting.
Bodybuilding has certain vanity to it that I appreciate but don't participate in.
Every now and then I switch it up into functional stuff, usually aimed at mountain biking and climbing muscles.
But I always miss and come back to the compound lifts, the personal, sporting nature of powerlifting.
Depends what your goals are - if those include planning to be healthy into old age, then definitely not.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
Nothing, TBH it's just not for everyone. I like how boring strength training is. I like listening to podcasts for a couple hours and taking long rests between sets with little bursts of dopamine rush getting the perfect reps. But IMO there's also big genetic component, some people don't respond well to strength training, and after a while, unless you dedicate inordinant time to progression it does feel like pushing rope. Some people hit the wall very early, and the rewards feel meagre. Alternatively, if you build a good base after a few years of training, you can do fuck all to maintain and accrue all the beneifts (look good naked, increased metabolism).
Depends what your goals are - if those include planning to be healthy into old age, then definitely not.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
To be honest I don’t think there is any sport or physical activity that you can fully replace strength training with. All the fit-looking athletes you can imagine, also strength train to become that way.
I treat it as an exercise in understanding and pushing body. Like keeping track of different parts of my body feel. Is the load distributed evenly. Is there an imbalance in perception of load. Does the movement feel smooth. I think it all falls under proprioception. I even record my sets, sometimes, and review the movements. It becomes a game of understanding limits and pushing them. Although, the feedback cycle is slow.
While walking around look for a set of parallel bars/horizontal bar in a park near you. Typical exercises you could do with them both take little time and really load major muscles. Just hanging for a minute from a horizontal bar regularly is good for your spine column.
I pair it with something else I enjoy doing. Like listening to an audio book or watching tv show. Then I make a point of not watching that tv show out of the gym. If I want to see the next episode, I have to hit the gym.
To add another voice, lift even though it is annoying for 3 months, after that you will want to lift because you’ll notice how you feel (and look!) without it.
Music can help, but it's highly dependent on personal taste. I love all genres but hip-hop beats and high energy playlists help me trudge through my routines.
I like using the calorimeter on the cardio equipment because it can precisely quantify my progress (which is one of the few motivators I have). I've heard criticism that these aren't accurate, but as long as they are precise (I'm sure I'm mixing up the two, apologies) then they can measure progress.
Quantifying everything helps me count down, so I just keep saying "3 sets of 10 and I'm done on this machine". If I feel bored I'll go walk around the track and then do another 3 sets.
All of this is anecdotal noob drivel to anyone who seriously exercises, but I definitely speak from authority as someone who consistently struggles with motivation and has broken through it and relapsed into laziness multiple times.
To me, strength training is all about making life past your 60s suck less. It's a savings account for your body; put in the work now so that you _might_ continue to be active and mobile at 80. It also helps make you look good without having to eat like a bird, which is nice also.
Weight training has been life changing for me, as a middle aged dad with a sedentary job.
I take it very seriously- I hired a professional online coach, lift 4x/week for 1-2 hours, do strength competitions several times per year, and carefully track my diet.
First, it isn’t boring in the least- I do mostly strongman, and it is essentially a martial art with a lot more complexity and diversity than plain barbell training. It takes all of my mental effort to do a complex movement with the right form under a heavy load- it is more mentally taxing than math, coding, etc. for me. It takes so much focus I never get bored, and I don’t use a phone or media between sets. I usually get into almost the same sort of flow as with coding, and can really "attack" the workout with all of my mental and physical effort... which feels amazing.
Secondly, it has radically transformed my health and personal life. Being physically strong is surprising useful in modern life- I can fix/move furniture, move appliances, push a stranded car out of the road, carry kids on my shoulders up a mountain, etc. easily. Also, I look strong and fit which does cause people to treat me better, and generally notice me more. I am an introverted, even shy person that when younger had a lot of trouble making friends, and especially talking to women. I generally despite 'vanity' and hate being judged on how I look, but the fact is people do, and I can't control it. Being fit, people approach me and start conversations more, and I have even had women I don’t know approach me, and ask me on dates, something that absolutely never happened before I was into lifting. I am happily married and not interested in that, but it is good for my overall social confidence and my marriage to generally be more attractive. Lastly, I also have a lot less pain- no more lower back pain, leg pain, etc. which I think were mostly caused by weak muscles from being so sedentary. The main downside is it does take a lot of time, money, and space for gym equipment- although the increased health/energy/well being are more than worth it IMO.
I had an on off relationship with lifting for the last 12 years.
But as I got more busy I became less active. And especially after the first lockdowns, I remember that walking was somewhat hard.
And so, after burning out and quitting my job last year [0], I went to travel and focus on myself. I started to lift regularly. After eventually settling down, I now lift 4 times a week and box one time a week.
I feel way better. I look great and even my wife gives me compliments. And more important, no matter how bad I feel, going to the gym and lifting always seems to improve the mood and generate new ideas.
Barbell squats or deadlift, and bench press per visit
5 sets of 5 reps, typically increasing weight each set such that the last set is really difficult (or you can only manage 2-3 reps)
Other activities which give you cardio, heart health, endurance, and mental stamina (a busy mind goes nuts on a drawn out activity like distance running :X, and that’s a sign that the mind needs some attention too)
The weight plan is if you have a proper facility. Real, free weights are ideal. But they aren’t always available, which is why I also like to practice various bodyweight exercises. Calisthenics can build a gorgeous body while making you very flexible and capable.
But my preference will always be relatively big/heavy free weights. This training raises my general sense of capability and power, as well as my energy level. Plus, when the rare situation comes along where you do actually need to move heavy thing (like a bulky rack server in its box!), you just do it without risking your back or even feeling very challenged.
Also, the minimalist 5x5, 2 exercise routine takes little time to complete. If you only went to the gym two days a week and did this, you would get very strong for about 1 hour of work per week. This is a big return on investment. Just make sure you try to increase your protein intake as well, because that can greatly reduce the recovery time where your muscles feel sore.
Congrats on that achievement! I'm on my second go of gzclp now (took a few months off due to a nasty case of pneumonia and then life got in the way), and I'm amazed by how much progress I've made through it.
> I also remember the time when I invited a date to visit the Google office after I started working there. I thought it'd be a fun and interesting experience because I could show her the company's perks, but she turned me down because she had already been there on other dates. After going on six dates, I regularly heard comments like, "I also have a lot of friends who work in tech," or, "I've already heard a lot of these stories." I started feeling one-dimensional and realized I wasn't interesting — my experience wasn't unique or impressive.
>When COVID hit, my main sport was bouldering. I practiced every week and really enjoyed it, although my back, shoulders and other muscles would often hurt after long bouldering sessions.
>Finally: it should have not just a physical component, but also a skill component. Like many software engineers out there, I fell in love with the practice of software engineering. Bouldering had this too. It wasn't just about brute strength. There was a lot of skill in being a good climber and that keep it interesting.
I chuckled a little bit, because this stereotype, depicted wonderfully in this skit [1], is the single most reliable stereotype I've been able to rely on internationally when bonding with new researcher/programmers.
And I think if there's any value in "programmers perspective" it's just that. You have a certain "type" of passion you're drawn to. Some sports and exercises have that, and just as "waiting for motivation to do something boring" is harder than "doing things that motivates you / you think is cool." is often a better way to get things going [2], you should start with exercise with the perspective of following the trail that motivates you the most. You can optimize for efficiency later.
> I learned along the way that strength training is one of the best ways to improve your longevity, great for weight loss, improves mental capacity, improves sleep, reduces risk of several heart diseases, etc.
The one they missed is the benefits to bone strength.
Having larger and larger muscles constantly trying to snap your bones in half causes them to build up as well.
One of my hangups to start strength training at the ripe age of 41, is that I'm terrified of hurting myself.
Apparently to do "proper" strength training you need to focus on the free weights, or compound lifts, rather than gym machines that guide your movements. I.E. squats, deadlifts, bench presses, etc.
The problem is that these are EXACTLY the type of exercises that an untrained, anterior pelvic tilted computer long-time dweller will do wrongly as they don't have the right flexibility or skills or knowledge about how to do them right.
I remember how close I was to messing up my back permanently with deadlifts, and that was in my 20s. Thinking about going to the gym and starting doing them again unsupervised at my age is, to me, madness.
I really wish if someone could give me some advice in this matter...
The age old advice that bad form will wreck your body is false. Now, yes, extremely bad form when lifting heavy weights may cause injury. But when starting out and learning the movements, the weight should be light. Usually it's not the technique that causes injury but other things like increasing volume too quickly from what you're used to, life stressors, lack of sleep etc.
It's very rare to start doing a set of squats for example and all of a sudden have a catastrophic back tweak because of your bad form. Lifting is safer than most sports!
Check out this article on barbell medicine about pain and their other stuff too:
While I've had many physical hobbies, weight lifting has been the one that has been most beneficial to my health and my overall level of fitness. That said, don't skimp on cardio. If any bro tries to tell you that it'll impact your gains, ignore them.
I started weight lifting 3 times a week and HIIT (shadow boxing and sometimes stationary bike) 2 times per week, total of 5 days a week.
I'm way stronger and healthier after 1 year, many pains are gone, but I did injure myself many times (minors).
My major struggle is the weight. I don't look in bad shape, but even eating very healthy, I just eat too much. I'm always hungry.
I wish I could fix that, because I do have strength and I'm active now. Yet, my stomach still looks too big for the amount of activity I'm doing.
I also walk 40 minutes per day very fast (bring kids to school and back) so the problem must be how much I eat, not the physical activity.
Fought with that my whole life.
The only time I mananged it I was 16 doing waterpolo 4 times a week, so I burned a lot of calories between growth and sport.
I gave up on exercise for 30 years before retiring as a programmer (after 40 years), and discovered all sorts of health issues last year. This year I routinely work out twice a week no matter what, and I feel great, all my health issues are under control. I was not overweight, but now I feel so much better with 13 lbs less, and actual muscle. I should have started 30 years ago instead of ignoring it. It doesn't have to be 7 days a week and hours a day to make a difference.
I have one thought on this that isn't mentioned in the article: autism.
So I've come to learn about hypotonia. Basically a lot of children with autism has lower percentile muscle mass [1]. I'm not sure anyone really knows why.
I would posit that the percentage of engineers or programmers with autism is higher than the general population. That shouldn't be a controversial statement.
So I wonder if one of the benefits here of strength training or just building muscle mass in general is that it counters hypotonia. Also, I suspect that the rules, rigidity and structure around workouts and diet probably appeals to a lot of neurodivergent people.
For various reasons, at 40 and years of being sedentary and my health failing, I settled on a combination of DDPY(oga) and consistent strength training with the assistance of a personal trainer.
I had previously trained in powerlifting a decade or so earlier, so I was a _little_ prepared, but honestly the combination of the two was absolutely lifechanging.
Similar for me, early 40ties, started June with strength training and been combining this with mat/reformer pilates and cardio on a bike trainer. I can also say its been life changing. I'm not boasting or anything here, but I went from a skinny guy to a what one would call a "ripped" guy in a matter of like 2 months. I was (and still am) completely astonished how a human body can change so fast.
Just a note that swinging kettle bells, à la the simple and sinister book caused medial epicondylitis for me (buggered up the tendons in both my elbows). This is taking a long time to heal and limiting options on other exercises I can do that involve even a moderate grip.
My recommendation would be to rent a rowing machine and try that first.
I found the FitBod app during Covid and had a similar journey. I'd previously been a runner and also did some bouldering, and found that strength training was vastly more beneficial to my overall health. Strength, combined with some cardio (rowing), creates a stable system. Like focusing on full stack, instead of only frontend.
Any non-subscription favorite apps? I've been using Jefit for a long time. I like that it has easy data export, but some features are locked behind a subscription, and it doesn't do much to encourage progression
Author here: I use https://www.hevyapp.com/ on the free plan. It has everything you need and I really enjoy the social component. I have a few friends using the app as well, and its fun to see what others are lifting and challenge yourself to beat them.
[+] [-] louthy|1 year ago|reply
Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched all my stats in my fitness tracker going in a positive direction constantly (including sleep). Which is great early feedback.
It's had a real positive mental impact too. I'm a pretty optimistic person in general, but now my 'inner voice' has additionally been saying "I feel great" to myself all the time. Just like a permanent high.
Obviously, you'd probably get this from any exercise, but I never felt I was moving the needle with other regimes and would tend to early out, so it's been quite an eye opener.
[1] https://arnoldspumpclub.com/pages/the-pump
[+] [-] jiggawatts|1 year ago|reply
Something just clicked for me.
Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets.
I tried swimming, for example, but it's just too boring. You can't do anything during the exercise other than stare at blurry blue tiles.
[+] [-] uhngureff|1 year ago|reply
People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it.
It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the soreness and fatigue.
> (other than the steady increase in weight you're able to lift)
“Steady” is doing a lot of heavy lifting here.
Maybe you could argue that in the beginning, but adding more and more weight is more logarithmic than linear; otherwise, everyone in the gym would be benching 3 tons.
I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
Introducing the new weight to the first set, then dropping the weight for the next two.
Once comfortable with that try the new weight for 2 sets and then finally 3; then repeat.
[+] [-] graup|1 year ago|reply
But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing?
Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility exercises, but is that enough? Maybe I could find one or two strength exercises I can do quickly without getting boring or too difficult, ideally without any gear.
[+] [-] nunez|1 year ago|reply
You definitely don't have to force yourself into the gym. It'l just frustrate you, and you won't progress as much as you could if you enjoyed it.
I've been weightlifting for 12 years now, but I HATED the gym for a long time before it clicked for me. (Doing the Starting Strength program was "it" for me. It was something I could progress with that didn't feel like bro-science, and I could do it alone, as I HATE working out with other people. I'm not saying this to push SS on you; the point is that you are much more likely to do something consistently if you enjoy it!)
I would say that 30m of activity per day is enough for most people as long as it's consistent and your food diet is balanced. Believe it or not, Americans work out much less than this on average! (Average Exercise minutes have been going up over the years, fortunately.)
To the latter part of your question, I would look into bodyweight compound exercises. These don't require gear (resistance bands at most) and can be WAY more challenging than loaded weight training. You can also fit a circuit into 10min/day easily. This is how I kept my strength levels from regressing too much during COVID.
[+] [-] Aromasin|1 year ago|reply
Good tracking is the best way to make it interesting. If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps. I remember how hard it was but I've done it, so I need to beat it. It's fulfilling in ways that I find other workouts just can't be.
In terms of intensity, this video is great for working out if you're quantifying it correctly: https://www.youtube.com/watch?v=77nX_bMe5fA
[+] [-] stinos|1 year ago|reply
Nothing really, I think it's just a personality trait.
I have tried picking up pretty much every single form excercise the article mentions plus some more, and I just couldn't bring myself to keep on doing it. I even tried of really forcing myself and it made me feel more miserable. Now I essentially gave up and stopped trying to change myself in that area. Though I'm aware that it's not impossible that getting older might somehow put me mentally in a different state which doesn't make every repetitive excercise feel like an incredible chore.
Instead I just keep on doing what I like, but since I'm getting older I do in a slightly different way than I used to, to mimimize risk: excercise which requires technique, skill, creativity. Be it frisbee, skating, bmx, bouldering, ... A good session of those keeps my spirits up for several days. And it keeps the body in shape. But I do think twice before attempting things above my level, and usually just don't, and will back off in case something starts to feel wrong. Recovering from injuries takes waaay longer when you're 40+ than when you're 20 and it's just not worth it anymore for me. To be clear: sure, strength training has some skill to it, but let's be realistic here: it's not exactly in the same ballpark as what one needs for bouldering for instance.
Also nowadays bouldering is my main excercise and the thing is that unlike the OP I have a very good experience with it when it comes to health: I don't have pain, plus I have the impression that unlike typical strength training and basic yoga/pilates/... routines climbing at a somewhat decent level will make you use a ton of mostly upper body muscles you don't use otherwise (ok, you can do that with strength training but you're going to have to do quite a lot of different things to hit them all). And that seems to make the body more resilient against injuries. Anecdotal though.
Anyway, and now to the point: I'm convinced that as far as your body goes it's possible to make climbing akin to the mentioned 'boring tech' but without actually being boring. Do it long enough and become super aware about the moves, and there's no unknown failure mode.
[+] [-] halfcat|1 year ago|reply
In a few minutes you can do some swings and Turkish get ups.
It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource.
The idea that I could do something for just 10-20 minutes per week was appealing. From the link below:
”I…purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.”
[0] https://tim.blog/2011/01/08/kettlebell-swing/
[+] [-] gwd|1 year ago|reply
FWIW during the pandemic I bought a set of PowerBlocks [1] and a reasonably cheap folding bench, and I've never gone back to the gym.
I also do Myo reps for all my lifts except for the compound leg lifts: they're a lot faster to get through. The result is that most of my workouts are half an hour or less, 5-6 times a week, with no travel time.
As far as boring -- for one, between having a kid and working from home, that's about the only time I have to listen to podcasts or audiobooks. For two, I find the focus of having to push really hard to go to failure for a set requires a focus something like meditation. And there are so many different kinds of exercises you can do, I never really lose interest.
[1] https://powerblock.com/
[+] [-] ehnto|1 year ago|reply
Bodybuilding has certain vanity to it that I appreciate but don't participate in.
Every now and then I switch it up into functional stuff, usually aimed at mountain biking and climbing muscles.
But I always miss and come back to the compound lifts, the personal, sporting nature of powerlifting.
[+] [-] presentation|1 year ago|reply
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
[+] [-] huijzer|1 year ago|reply
[+] [-] maxglute|1 year ago|reply
Nothing, TBH it's just not for everyone. I like how boring strength training is. I like listening to podcasts for a couple hours and taking long rests between sets with little bursts of dopamine rush getting the perfect reps. But IMO there's also big genetic component, some people don't respond well to strength training, and after a while, unless you dedicate inordinant time to progression it does feel like pushing rope. Some people hit the wall very early, and the rewards feel meagre. Alternatively, if you build a good base after a few years of training, you can do fuck all to maintain and accrue all the beneifts (look good naked, increased metabolism).
[+] [-] presentation|1 year ago|reply
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
To be honest I don’t think there is any sport or physical activity that you can fully replace strength training with. All the fit-looking athletes you can imagine, also strength train to become that way.
[+] [-] ciju|1 year ago|reply
[+] [-] 62951413|1 year ago|reply
[+] [-] rybosworld|1 year ago|reply
[+] [-] sameoldtune|1 year ago|reply
[+] [-] modsrm|1 year ago|reply
[+] [-] yapyap|1 year ago|reply
going with a friend maybe?
[+] [-] gosub100|1 year ago|reply
I like using the calorimeter on the cardio equipment because it can precisely quantify my progress (which is one of the few motivators I have). I've heard criticism that these aren't accurate, but as long as they are precise (I'm sure I'm mixing up the two, apologies) then they can measure progress.
Quantifying everything helps me count down, so I just keep saying "3 sets of 10 and I'm done on this machine". If I feel bored I'll go walk around the track and then do another 3 sets.
All of this is anecdotal noob drivel to anyone who seriously exercises, but I definitely speak from authority as someone who consistently struggles with motivation and has broken through it and relapsed into laziness multiple times.
[+] [-] nunez|1 year ago|reply
[+] [-] twelve40|1 year ago|reply
nah, you still have to eat like a bird.
[+] [-] _yb2s|1 year ago|reply
I take it very seriously- I hired a professional online coach, lift 4x/week for 1-2 hours, do strength competitions several times per year, and carefully track my diet.
First, it isn’t boring in the least- I do mostly strongman, and it is essentially a martial art with a lot more complexity and diversity than plain barbell training. It takes all of my mental effort to do a complex movement with the right form under a heavy load- it is more mentally taxing than math, coding, etc. for me. It takes so much focus I never get bored, and I don’t use a phone or media between sets. I usually get into almost the same sort of flow as with coding, and can really "attack" the workout with all of my mental and physical effort... which feels amazing.
Secondly, it has radically transformed my health and personal life. Being physically strong is surprising useful in modern life- I can fix/move furniture, move appliances, push a stranded car out of the road, carry kids on my shoulders up a mountain, etc. easily. Also, I look strong and fit which does cause people to treat me better, and generally notice me more. I am an introverted, even shy person that when younger had a lot of trouble making friends, and especially talking to women. I generally despite 'vanity' and hate being judged on how I look, but the fact is people do, and I can't control it. Being fit, people approach me and start conversations more, and I have even had women I don’t know approach me, and ask me on dates, something that absolutely never happened before I was into lifting. I am happily married and not interested in that, but it is good for my overall social confidence and my marriage to generally be more attractive. Lastly, I also have a lot less pain- no more lower back pain, leg pain, etc. which I think were mostly caused by weak muscles from being so sedentary. The main downside is it does take a lot of time, money, and space for gym equipment- although the increased health/energy/well being are more than worth it IMO.
[+] [-] skwee357|1 year ago|reply
But as I got more busy I became less active. And especially after the first lockdowns, I remember that walking was somewhat hard.
And so, after burning out and quitting my job last year [0], I went to travel and focus on myself. I started to lift regularly. After eventually settling down, I now lift 4 times a week and box one time a week.
I feel way better. I look great and even my wife gives me compliments. And more important, no matter how bad I feel, going to the gym and lifting always seems to improve the mood and generate new ideas.
[0] https://yieldcode.blog/post/an-essay-on-burnout/
[+] [-] Gud|1 year ago|reply
1 set 4kg, 1 set 10kg. With this you can do a lot of arm and shoulder exercises at home, and some (low weight) squats.
You won’t reach Olympic level fitness, but it will put you on track for a proper routine.
I’m a firm believer that doing something is better than making a perfect plan and not starting.
[+] [-] soitgoes511|1 year ago|reply
[+] [-] michaelteter|1 year ago|reply
2-3 visits to the gym each week
Barbell squats or deadlift, and bench press per visit
5 sets of 5 reps, typically increasing weight each set such that the last set is really difficult (or you can only manage 2-3 reps)
Other activities which give you cardio, heart health, endurance, and mental stamina (a busy mind goes nuts on a drawn out activity like distance running :X, and that’s a sign that the mind needs some attention too)
The weight plan is if you have a proper facility. Real, free weights are ideal. But they aren’t always available, which is why I also like to practice various bodyweight exercises. Calisthenics can build a gorgeous body while making you very flexible and capable.
But my preference will always be relatively big/heavy free weights. This training raises my general sense of capability and power, as well as my energy level. Plus, when the rare situation comes along where you do actually need to move heavy thing (like a bulky rack server in its box!), you just do it without risking your back or even feeling very challenged.
Also, the minimalist 5x5, 2 exercise routine takes little time to complete. If you only went to the gym two days a week and did this, you would get very strong for about 1 hour of work per week. This is a big return on investment. Just make sure you try to increase your protein intake as well, because that can greatly reduce the recovery time where your muscles feel sore.
[+] [-] cragsify|1 year ago|reply
https://craig.banach.dev/musings/1000-pound-club
[+] [-] dustincoates|1 year ago|reply
[+] [-] pbronez|1 year ago|reply
[+] [-] carabiner|1 year ago|reply
It's all tech bros that are like this.
[+] [-] NalNezumi|1 year ago|reply
>Finally: it should have not just a physical component, but also a skill component. Like many software engineers out there, I fell in love with the practice of software engineering. Bouldering had this too. It wasn't just about brute strength. There was a lot of skill in being a good climber and that keep it interesting.
I chuckled a little bit, because this stereotype, depicted wonderfully in this skit [1], is the single most reliable stereotype I've been able to rely on internationally when bonding with new researcher/programmers.
And I think if there's any value in "programmers perspective" it's just that. You have a certain "type" of passion you're drawn to. Some sports and exercises have that, and just as "waiting for motivation to do something boring" is harder than "doing things that motivates you / you think is cool." is often a better way to get things going [2], you should start with exercise with the perspective of following the trail that motivates you the most. You can optimize for efficiency later.
[1] If American Psycho were about programmers https://youtu.be/uHt01D6rOLI?feature=shared
[2] https://youtu.be/7tETYAK94GQ?feature=shared
[+] [-] uhngureff|1 year ago|reply
The one they missed is the benefits to bone strength.
Having larger and larger muscles constantly trying to snap your bones in half causes them to build up as well.
Absolutely life changing for the elderly.
[+] [-] nonninz|1 year ago|reply
Apparently to do "proper" strength training you need to focus on the free weights, or compound lifts, rather than gym machines that guide your movements. I.E. squats, deadlifts, bench presses, etc.
The problem is that these are EXACTLY the type of exercises that an untrained, anterior pelvic tilted computer long-time dweller will do wrongly as they don't have the right flexibility or skills or knowledge about how to do them right.
I remember how close I was to messing up my back permanently with deadlifts, and that was in my 20s. Thinking about going to the gym and starting doing them again unsupervised at my age is, to me, madness.
I really wish if someone could give me some advice in this matter...
[+] [-] polishdude20|1 year ago|reply
It's very rare to start doing a set of squats for example and all of a sudden have a catastrophic back tweak because of your bad form. Lifting is safer than most sports!
Check out this article on barbell medicine about pain and their other stuff too:
https://www.barbellmedicine.com/blog/pain-in-training-what-d...
[+] [-] Sakos|1 year ago|reply
[+] [-] Fire-Dragon-DoL|1 year ago|reply
My major struggle is the weight. I don't look in bad shape, but even eating very healthy, I just eat too much. I'm always hungry. I wish I could fix that, because I do have strength and I'm active now. Yet, my stomach still looks too big for the amount of activity I'm doing. I also walk 40 minutes per day very fast (bring kids to school and back) so the problem must be how much I eat, not the physical activity. Fought with that my whole life. The only time I mananged it I was 16 doing waterpolo 4 times a week, so I burned a lot of calories between growth and sport.
[+] [-] roland35|1 year ago|reply
Btw What's going on with the "st" ligatures on this page??
[+] [-] coldcode|1 year ago|reply
[+] [-] jmyeet|1 year ago|reply
So I've come to learn about hypotonia. Basically a lot of children with autism has lower percentile muscle mass [1]. I'm not sure anyone really knows why.
I would posit that the percentage of engineers or programmers with autism is higher than the general population. That shouldn't be a controversial statement.
So I wonder if one of the benefits here of strength training or just building muscle mass in general is that it counters hypotonia. Also, I suspect that the rules, rigidity and structure around workouts and diet probably appeals to a lot of neurodivergent people.
[1]: https://pxdocs.com/autism/low-muscle-tone-autism/
[+] [-] canyon289|1 year ago|reply
https://ravinkumar.com/WhyFitness.html#WhyFitness
[+] [-] busterarm|1 year ago|reply
I had previously trained in powerlifting a decade or so earlier, so I was a _little_ prepared, but honestly the combination of the two was absolutely lifechanging.
I cannot recommend it enough.
[+] [-] jq-r|1 year ago|reply
[+] [-] anotherevan|1 year ago|reply
My recommendation would be to rent a rowing machine and try that first.
[+] [-] notjustanymike|1 year ago|reply
[+] [-] xnx|1 year ago|reply
[+] [-] fernandohur|1 year ago|reply