In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential.

We break down the core principles that should guide every training program:

Why form comes first (always!)

How to train with purpose and avoid aimless gym sessions

The science-backed approach to sets, reps, rest, and resistance

How to balance progressive overload without burning out

Plus, you’ll learn why resistance training should never completely fall off your routine, even if your goals shift, and how to build programs that are both sustainable and effective. There’s a little something for everyone—whether you're lifting your first dumbbell or chasing new PRs.

Links we chatted about:

- Beginner's Guide to Exercise

- Podcast: Are you hitting these 9 essential exercises every week?

- Podcast: What does it mean to lift heavy?

- Podcast: Should I be taking rest days?