Let’s get right to it. What is strength? It is the ability to perform a necessary task on demand.
Strength is being able to pick up your child (or fur baby!) without hesitation.
Strength is being able to pick yourself up off the floor without hesitation.
Strength is being able to change your own tire, jump your own battery, and Do-It-Yourself, versus always having to hire someone else to do the labor… because you are afraid you can’t.
Strength is being able to go hiking, camping, biking, skiing, climbing, etc. and just enjoy life without worrying about your physical abilities.
Strength is functional independence: your ability to care for yourself as you transition into your 50, 60s, 70s and beyond, without needing special equipment of a caregiver to help you perform day to day tasks.
Strength is body armor: a literal joint-stabilizing force that acts as a buffer against injury.
Strength is linked to a reduced likelihood in all-cause mortality.
Strength is being able to hear the struggles of others from a place of abundance.
I think you can understand why it is important that you are able to do these things, so the question that follows is: how is strength developed?
Strength is developed by building proficiency in the basics of bodyweight and weightlifting movements, and focusing on a step-by-step progression up the ladder of Mobility -> Skill -> Loading/Intensity.
Building Strength and/or Power (not the same closely but related) is a part of each workout we do at Zen, because they are fundamental to any goal.
If I had to pick 3, I would have you perform barbell variations of Squats, Pulls, and Presses on a weekly basis, build up tolerance to the range of motion and positional demands first, then gradually increase loading on a weekly or biweekly basis, with regular coaching and feedback on their form, thought processes, and loading recommendations.
Early on I will look closely for movements faults & imbalances, and assign corrective exercises that are appropriate for your body type and movement history. For example, if you have had knee or back pain in the past, we will perform core accessory work (such as planks or leg raises) to address that right away. This is important, as just doing the main lifts by themselves is not enough to guarantee success. You have already written a complex story with your years of prior movement and exercise history (or lack thereof), and in order to move forward, the plan must include that story. Make sense?
As you progress, I will methodically introduce new variations and challenges of these core movements to enhance your skill and keep your brain stimulated, and you will expand your “vocabulary” while you become stronger.
Why these 3 movement types? Because you already do some variation of them everyday out of necessity, and because they are uniquely scalable. When you sit down and get up from your chair or car seat, that’s a squat. When you pick up a bag of groceries, that’s a pull or deadlift. When you put something on the top shelf, that’s a press. They are the most fundamental, unavoidable movements of life, and are also uniquely able to challenge your body to grow and improve with the appropriate scaling and progression.
Will these 3 movements alone be enough to get strong? Yes and no. Strictly speaking, they are absolutely essential to get strong, and will take you most of the way to your potential. For certain clients who are only training with purpose 1-2 days per week, these movements will form 80%+ of the program, because they are the most effective, and we don’t have time to waste.
But for longer term growth and balance, there is a psychological element to training we can’t overlook: the brain gets bored easily, even when things are working great, so novelty/newness is important to maintain interest in any discipline. So, by introducing variations and progressions on the basic 3 movement archetypes, we can introduce small surprises and constant feelings of joy in the training process where you’re always learning, adapting, and growing. This is one of the artful aspects of training I am excited to share with you.
Coach Mauricio
Zen Strength & Conditioning