Build Real Strength | Episode 538

Hey, it’s James from SurvivalPunk.com — back with another cold morning episode at 51 degrees, talking about something every prepper should care about but too many ignore: strength.

Not the motivational poster kind — I’m talking real, measurable, physical strength. The ability to pick up heavy things, carry them, and keep doing it. Because when the world goes sideways, that’s not optional — that’s survival.

One of the founding pillars of Survival Punk has always been fitness and nutrition. I’ve wrestled with weight most of my life. I’ve dieted hard, bulked up, cut down, burned out, and restarted more times than I can count.

Here’s what I’ve learned: when you get weak — when you let yourself slide — every part of your life suffers. And I don’t just mean looks. I mean the ability to move, lift, run, work, and protect.

Being strong doesn’t just help you live longer — it makes the life you live better.

Too many preppers think they’ll “get in shape when the collapse happens.”
News flash: you won’t.
You’ll get hurt, exhausted, and fall behind.

Strength is insurance for your body.

In a collapse scenario, strength gives you options. It means you can:

Chop wood and haul water.

Carry gear, firewood, or people.

Fight, work, or travel under load.

It’s not about vanity; it’s about survival capacity.

Strength also compounds health benefits. Just like being morbidly obese creates a cascade of problems, having muscle tissue creates a cascade of positives.

Better metabolism.

Stronger bones.

Better hormone balance.

Lower injury risk.
It’s the closest thing to a universal prep you can do for your own body.

You can’t improve what you don’t measure.

Before you start chasing “beast mode,” you need to figure out your baseline. That means tracking your major lifts:

Deadlift

Back Squat

Bench Press

Overhead Press

These four core movements test your strength across nearly every muscle group.

If you’re new, don’t go for your one-rep max right away. Start with sets of 5 and use an online calculator to estimate your max. Once you’ve trained for a few weeks and built form and confidence, test it for real.

Write your numbers down — that’s your starting point.

You don’t need to train like a powerlifter. You just need progressive overload — doing a little more over time.

Every week, add a few pounds to the bar or another rep to your set. That’s it. Consistency wins.

If you can’t add more weight, you can:

Add another set.

Use slower reps or negatives.

Add partial reps or holds.

If you’re new to this, spread your max testing over multiple days so you don’t burn out. And for the love of your spine — learn proper form first.

It’s not about ego — it’s about longevity.

Numbers vary, but here’s a good prepper target range:

Bench Press: 225 lbs is a solid standard.

Deadlift: 400 lbs is excellent.

Squat: 300 lbs is strong territory.

Overhead Press: 135 lbs is respectable.

Hit those and you’re above average — functional, durable, and capable.

In CrossFit, they’d add those together into a “CrossFit Total.”
That’s a great way to track overall progress — sum up your best numbers and try to beat your total every few months.

You don’t have to live in the gym.
You just have to show up consistently and train smart.

I’ve done everything from bodybuilding to CrossFit to basic push-pull-legs routines. It all works if you work it.

Find what fits your life, stay disciplined, and remember:
you’ll do yourself no favors by being weak.

Strength is a prep — one that pays dividends every day you’re alive.

Closing Thoughts
If the world goes to hell tomorrow, the strong will always outlast the weak.
You can’t stockpile muscle. You can only build it.

Start now.
Measure, lift, repeat — and watch your life change.

Visit SurvivalPunk.com for show notes, routines, and links.
And if you want early access and exclusive content, join the Survival Punk Army today.

DIY to survive — and get strong while you’re at it.

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