Is the overhead press worth it for most lifters? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson take a hard look at the most skipped lift in strength training: the overhead press.

They break down why it’s often abandoned, what makes it frustrating, and how to rebuild your pressing with smarter technique, variations, and programming for long-term strength and longevity. Whether you’re dealing with shoulder pain, struggling with progress, or questioning if it’s even worth your time, this episode gives you a clear, no-nonsense answer.

✅ What You’ll Learn

• Why the overhead press gets skipped—and whether that’s a mistake

• How to modify the press to fit your body and goals

• Variations like landmine and dumbbell presses that reduce pain and boost results

• How to think of the press as a movement skill, not just a lift

• Strategies for programming vertical pressing into a long-term training plan

• When to rotate, reduce, or temporarily remove the press

⏱ Timestamps

00:00 – Intro: Is the overhead press worth it? 02:10 – Why lifters skip the press 05:45 – Making pressing work for your body 08:25 – Smarter variations: landmine, dumbbell, incline 12:40 – The press as a skill-based lift 15:10 – Programming adjustments for recovery and sustainability 18:00 – Giving the press a second chance

🏷 Hashtags

#overheadpress #rethinkingthebiglifts #beastoverburden #barbelllogic #shouldertraining #smartlifting #deadliftalternatives #strengthafter40 #fitnesspodcast #strengthtraining #trainforlife #presswithoutpain #dumbbellpress #landminepress #liftinglongevity #trainingsustainably #liftingafterinjury #functionalstrength #liftingsmarter #barbellpress

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Does the deadlift still matter in your training? If you’ve ever felt beat up by barbell pulls or unsure how to keep deadlifting as your goals and body evolve, this episode is for you. Niki Sims and Andrew Jackson unpack how the deadlift should serve you—not wear you down.

From trap bars to kettlebells, from smart programming to pain management, this is a no-nonsense guide to making the deadlift work for life—not just your PR sheet.

🎧 This is part of the Rethinking the Big Lifts series—where we challenge conventional thinking to build training that’s smarter, sustainable, and aligned with what matters most.

✅ What You’ll Learn

• Why the deadlift is more than just a max-effort pull from the floor

• When it’s time to modify—or skip—the conventional deadlift

• The benefits of trap bar and other variations

• How to manage fatigue and avoid overtraining

• What to do when the deadlift causes pain or stress

• How to deadlift for longevity, not just numbers

⏱ Timestamps

00:00 – Intro: Does the deadlift still matter? 01:58 – What is the deadlift really for? 04:30 – Trap bars, kettlebells, and why they’re not cheating 08:45 – Programming the deadlift without burning out 13:10 – When to modify, reduce, or skip barbell deadlifts 16:35 – If it hurts: programming fixes vs. ego traps 20:30 – Long-term lessons: deadlifting for life, not just PRs

🏷 Hashtags

#deadlifttraining #beastoverburden #rethinkingthebiglifts #barbelllogic #trapbardeadlift #strengthtrainingpodcast #longevityfitness #smarttraining #trainforlife #strengthoverego #liftingafter40 #backfriendlydeadlift #functionalstrength #barbelltraining #fitnesspodcastforlifters #customtraining #deadliftpainfix #liftinglongevity #coachedstrength #strengththatlasts

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Is the bench press overrated—or just misunderstood? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson challenge the default status of the bench press in most lifters’ routines. Whether you’re trying to get stronger, avoid pain, or train for the long haul, this conversation will help you rethink the bench’s role in your program—and whether it’s serving your goals.

This is part of the Rethinking the Big Lifts series, where we explore how foundational barbell movements evolve over time and how to train smarter, not just harder.

✅ What You’ll Learn

• Why the bench press is one of the most misunderstood lifts

• The real answer to “Is the bench press overrated?”

• How your goals determine whether and how to bench

• When the bench press might not be worth it

• Smarter alternatives to traditional benching

• How the bench press can evolve with you over your training life

• Why intention matters more than tradition in your programming

⏱ Timestamps

00:00 – Intro: Is the bench press overrated? 02:10 – Chest day myths and gym culture 04:45 – The bench as a useful tool—when used with intention 08:00 – Adapting the bench for your goals and body 11:20 – Alternatives to traditional bench pressing 14:15 – The bench press through different life stages 18:00 – Final thoughts: use the bench, don’t worship it

🏷️ Hashtags

#benchexercise #barbellbenchpress #benchpressform #isbenchpressoverrated #beastoverburden #barbelllogic #strengthtraining #trainforlife #smarttraining #fitnessover30 #rethinkyourtraining #bigliftsseries #lifestylelifting #pressprogress #upperbodystrength #longtermfitness #liftingover40 #coachchat

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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What is a squat—really? In this first episode of our new Big Lifts series, strength coaches Niki Sims and Andrew Jackson ask the question many lifters overlook: what are you actually trying to get out of your squat?

Whether you’re chasing PRs, trying to age with strength, or just want to move better, this conversation breaks down why your squat should evolve with your goals, your body, and your season of life.

Let go of the dogma—and train for you.

💡 What You’ll Learn

• Why “the squat” isn’t one fixed movement

• How to define a squat based on your goals

• What matters more than bar placement or depth

• When and how to evolve your squat over time

• How to train the squat for long-term health and freedom

• The difference between strength for performance and for life

⏱️ Timestamps

00:00 – Intro: Why defining a squat isn’t as simple as you think 02:35 – Squats for life vs. squats for competition 05:50 – Does everyone need to low-bar squat? 09:20 – The squat isn’t just one movement 13:40 – Your squat should reflect your goals 18:10 – Why squats evolve over time 21:45 – Summary: What is a squat… for you?

🏷️ Hashtags

#whatisasquat #squatform #squatdepth #squattechnique #barbelllogic #beastoverburden #strengthtraining #bigliftsseries #howtosquat #strengthforlife #longevitytraining #liftingover30 #trainforlife #barbellbasics

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Are you training nearly every day—strength, cardio, HIIT—and still not seeing the results you want? In this episode of Beast Over Burden, strength coaches Niki Sims and Andrew Jackson tackle a common question: Are you progressing, or just working hard?

They break down the sneaky signs of overtraining, the truth about cardio intensity, and how recovery—not more effort—is often the bottleneck to strength, muscle, and long-term health.

💡 Key Takeaways

• Training hard ≠ guaranteed progress

• Doing too much can stall strength and muscle gains

• Most “HIIT” is just moderate cardio—know the difference

• Fat loss requires recovery-conscious training, not chaos

• Are you progressing? Ask yourself… or your recovery markers

• Consistency and adaptation > complexity and overexertion

⏱️ Timestamps

00:00 – Intro: Are you progressing, or just doing more? 01:45 – Meet the lifter who’s doing everything 04:00 – Why “HIIT” isn’t what most people think it is 07:25 – Recovery capacity vs. training volume 10:40 – Red flags that your recovery is compromised 14:15 – How to lose fat without losing muscle 18:10 – When doing less helps you gain more 22:00 – Wrap-up: Train smarter, recover harder

🏷️ Hashtags (for Discovery & SEO)

#strengthtraining #trainingprogress #overtraining #recoverymatters #barbelllogic #fitnesspodcast #hypertrophytraining #trainforlife #areyouprogressing #smarttraining #beastoverburden

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Still searching for the perfect program to fix your fitness? In this episode of Beast Over Burden, strength coaches Niki Sims and Andrew Jackson expose why the “one right plan” mindset is keeping lifters stuck. They break down how perfectionism, rigid programming, and unrealistic expectations sabotage long-term progress—and share smarter, more sustainable ways to train for strength, health, and life. Whether you’re burned out, frustrated, or just tired of starting over, this episode will help you trade pressure for progress.

💡 Key Takeaways (Bullets)

• The perfect program is a myth—it doesn’t exist

• Progress comes from consistency, not perfection

• Life isn’t a lab: your training plan should adapt

• Burnout often comes from overreaching, not underworking

• Sustainable training = systems that flex with your lifestyle

• Missed workouts aren’t failure—they’re part of the process

• Let go of ego and build physical freedom through awareness

⏱️ Timestamps

00:00 – Intro: Why chasing “the perfect program” doesn’t work 02:10 – Pitfall #1: Perfectionism disguised as discipline 05:45 – When the plan doesn’t fit your life 09:20 – How to train smarter with flexible systems 13:00 – Real life > theoretical programming 18:40 – All-or-nothing thinking and why it fails 22:30 – What actually works: adaptable, goal-driven systems 26:10 – Wrap-up: Train smarter, not harder

🏷️ Hashtags

#strengthtraining #fitnesspodcast #barbelltraining #theperfectprogram #trainingmindset #trainforlife #barbelllogic #fitnessconsistency #longevityfitness #sustainabletraining #beastoverburden

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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This episode tackles overcoming the 3 big training pitfalls that silently sabotage lifters: mindless snacking, all-or-nothing thinking, and poor boundaries. Niki Sims and Andrew Jackson break it down with practical tips, real-life stories, and strategies that actually work for strength, longevity, and real-life training.

💡 Key Takeaways (Bullets for Engagement & Search)

• Identify and overcome the 3 big training pitfalls

• Why snacks you don’t count still count

• How “perfect or nothing” leads to burnout

• Real-world boundary-setting tips for parties, travel, and stress

• Choose awareness over reactivity in your lifting lifestyle

• Training for strength, longevity, and health starts in daily habits

Timestamps

00:00 – Intro: Why these 3 pitfalls matter more than you think

02:10 – Pitfall 1: Mindless snacking and invisible calories

08:22 – Pitfall 2: All-or-nothing thinking and rigid training

16:48 – Pitfall 3: Boundary-setting in real life (social eating, time)

24:35 – Conscious choice vs reactivity

28:40 – Final thoughts: Build freedom through awareness, not perfection

#strengthtraining #fitnesspodcast #barbelltraining #mindlesssnacking #trainingconsistency #physicalfreedom #barbelllogic #healthylifestyle #longevitytraining #realworldfitness #overcomingpitfalls

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Struggling to stay consistent with strength training? Feel like you're always starting over? In this episode, Niki Sims and Andrew Jackson deliver a realistic guide to long-term strength—not hype, not hacks—just what actually works for lasting progress, muscle, and freedom.

💡 Key Takeaways

• Physical freedom = the ability to adapt and train for life—not just 12-week spurts

• You don’t need 6 weeks—you need 18–24 months of structured training

• Muscle = your emergency fund for long-term independence

• A coach can accelerate your growth and cut years off your learning curve

• Training through life (injury, kids, stress) is a skill you can build

• You’re not “off the wagon”—you’re always training, just in different seasons

• Stop starting over. Build habits and systems that stick.

TIMESTAMPS

0:00 Intro – Why $20 worth of value isn’t enough

1:45 What is physical freedom, and how do you earn it?

5:00 The 18–24 month training window that changes everything

10:50 Why most lifters plateau, quit, or burn out

15:20 How to train through chaos, injury, or parenthood

23:30 The mindset shift: discipline vs. peace

30:00 The “starting over” cycle and how to break it

33:00 How to actually prove physical freedom to yourself

#strengthtraining #longevity #fitnessjourney #barbelltraining #muscleforlife #beastoverburden #barbelllogic #physicalfreedom #healthylifestyle #onlinecoaching #trainforlife

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Life’s messy—but your strength doesn’t have to be. In this episode of Beast Over Burden, Niki Sims and Andrew Jackson dive into how to stay strong when life throws curveballs. From missed workouts to surprise illnesses, chaotic travel, or just busy seasons, they reveal how to adapt your training, stay consistent, and keep building strength—without falling into the all-or-nothing trap.

💥 Topics Covered:

• Why perfection kills progress (and what mindset to replace it with)

• Programming hacks for crazy schedules, travel, and low-energy days

• Real-life coaching stories showing how to pivot training under pressure

• Travel workout tactics when you’re stuck without a barbell

• Recovery first: How to train smarter, not harder, when life gets messy

Key Strategies You’ll Learn: ✅ How to adjust your program (without guilt) ✅ How to rate your lifts by priority and recover faster ✅ How to structure backup plans you’ll actually use ✅ Machine-based training tricks for gyms on the road ✅ Why "grind culture" kills long-term strength—and how to avoid it

👉 Whether you’re sick, traveling, or just overwhelmed, this episode gives you real-world solutions to stay strong and keep training for life.

00:00 - Intro: Why Training Through Chaos Matters 03:22 - Ditch the All-or-Nothing Mindset 09:45 - Strength Training Through Travel and Sickness 16:10 - How to Flex Your Programming Like a Pro 22:35 - Machine-Based Workouts on the Road 29:48 - Why Recovery Matters More Than Heroics 35:00 - Closing Tips: Keep Moving Forward Through Life’s Messes

#StrengthTraining #FitnessLifestyle #WorkoutTips #TravelWorkouts #BeastOverBurdenPodcast #StrengthThroughChaos #TrainingConsistency #AdaptableTraining #RealLifeTraining

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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In this episode of Beast Over Burden, Andrew Jackson and Niki Sims break down the four pillars of building strength and muscle, giving lifters a principle-based framework to guide their training decisions. Whether you're trying to gain size, improve performance, or stay consistent as life gets busier, these pillars—simplicity, specificity, appropriate stress, and minimum effective dose—help you filter the noise and focus on what actually works. With practical examples, coaching wisdom, and real-world insight, this episode equips you to stop program-hopping and start progressing with confidence.

1. Simple, Hard, Effective: The Core Filter for Every Lifters’ Program

The first pillar of building strength and muscle focuses on the triad of simple, hard, and effective training. Rather than overwhelming yourself with complex programming or unnecessary movements, choose exercises that train multiple muscle groups efficiently—like squats, deadlifts, and presses.

Niki and Andrew emphasize that training should challenge your current capacity (hard), remain within reach (doable), and be directed toward clear outcomes (effective). Complexity has a place, but only when simplicity stops working. This pillar helps lifters and coaches cut through the noise and focus on doing what works—consistently.

2. The SAID Principle: Train Specifically for What You Want

The second pillar is the Specific Adaptation to Imposed Demands (SAID) principle. Simply put: your body adapts to what you repeatedly ask it to do. If you want bigger glutes, you need to train your glutes. If you want to throw a baseball harder, you need to train in a way that supports that exact skill or adaptation.

Andrew highlights the danger of false specificity—like balancing on a BOSU ball while lifting weights—as a distraction from actual progress. Niki reminds us that trying to chase too many goals at once leads to ineffective outcomes. The SAID principle reinforces that clarity in goals should drive clarity in your training choices.

3. Minimum Effective Dose (MED): The Key to Sustainable Progress

The third pillar, minimum effective dose, is about finding the least amount of stress needed to cause a positive adaptation—then riding that wave as long as it lasts. It’s the opposite of “go hard or go home,” and it’s a powerful strategy for lifters who want to keep progressing over months and years.

Andrew reflects on how MED revolutionized his coaching by removing the pressure to overhaul programs with every stall. Niki shares how MED helps lifters avoid burnout and build confidence with small, measurable wins. This approach gives you control over your training trajectory and allows for smarter adjustments.

4. Informed Trade-Offs: Training Within Life’s Constraints

The fourth pillar of building strength and muscle is about making informed trade-offs within the constraints of your real life—your time, energy, equipment, money, and motivation. This is where the concept of physical freedom shines: the ability to pursue the goals that matter most to you without being enslaved by a rigid program.

Andrew and Niki highlight how strength training can (and should) evolve to fit different seasons of life. Sometimes your choices are between good and better, like skiing vs. a competition; other times it’s about doing what you can with limited bandwidth. When you understand your constraints and make strategic decisions, you gain the freedom to keep training and making progress—on your terms.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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