You're working out, but you don't look like it. Here are the 10 reasons why, and what to do instead: https://www.digitalbarbell.com/looklikeyoulift

Are you actually training hard enough?

You’re showing up, lifting weights, and trying to “do the right things”… but progress feels slow, inconsistent, or confusing.

In this episode, we answer some of the most common (and most misunderstood) questions about strength training, effort, and body composition—especially for people who are already working out but aren’t getting the results they expect.

In this episode, we cover:

How to tell if you’re training hard enough

Why most productive sets happen 1–3 reps from failure

How to choose weights that actually drive progress

Why soreness isn’t a reliable indicator of a good workout

The simplest feedback loop you have: strength progression.

Is lifting 2–3 days per week really enough?

Why consistency + progression matter more than frequency

How 2–3 focused sessions can outperform 5 rushed or random workouts

When more days help—and when they just add fatigue

How to choose a schedule you can repeat for months, not weeks

Why you’re getting stronger but don’t see physical changes

The difference between neurological strength gains and muscle growth

How weekly volume impacts hypertrophy (and why “once a week” isn’t enough)

The role calories play in building muscle—and why a small surplus works

Why fat loss only seems to happen when you’re ‘on a diet’

How diets create results by changing behavior, not magic rules

Why weight returns when the rules disappear

The real goal: shrinking the gap between diet behavior and real life

Why the scale goes up when you start liftingMuscle glycogen, inflammation, and short-term weight gain

Appetite changes and the “I earned this” trap

Body weight vs body composition—and which one actually matters

If you’re putting in the effort but feel stuck, frustrated, or second-guessing your approach, this episode will help you connect the dots—and simplify what actually drives results.👉

Want structure, clarity, and a plan that works in real life?

Check out our coaching and training programs at Digital Barbell

https://www.digitalbarbell.com/options

Email us: [email protected] [email protected]

Beginner Strength Program Begins 1/12/26! - Want to get stronger without getting hurt or bored to tears?

Our 8-Week Program guarantees results!

Join today! - https://www.digitalbarbell.com/strengthmadesimple

Most people don’t struggle with strength training because they’re lazy.

They struggle because they’re doing way more than they need to.

Too many exercises.

Too much variety.

Too much “hardcore” stuff that looks impressive… and delivers very little.

In this episode, we break strength training down into three simple principles that actually work — and explain why simplicity isn’t a limitation, it’s a feature.

The ABCs of Strength Training:

A — Adherence - The most underrated variable in fitness.

One great workout doesn’t build strength. One great week doesn’t either. Consistency over time does.

If your program leaves you wrecked, sore, and dreading the next workout, it’s not sustainable — and eventually, you quit.

If you can’t stick to it, nothing else matters.

B — Basics

The “boring” lifts that build real strength.

Squats - Deadlifts - Presses - Rows - Chin-ups - Pull-ups

You don’t need 30 exercises..You need to get better at the ones that recruit the most muscle and demand real effort.

Don’t confuse soreness with progress. And don’t avoid effective exercises just because they aren’t flashy.

C — Continue to Add

This is where results come from. Strength improves when you gradually increase the challenge over time — not when you do random workouts and hope for the best.

That can mean: Adding weight - Adding reps - Adding sets (strategically) - Better control and cleaner reps - More range of motion - Less rest with the same work. - But none of that works if you don’t track what you’re doing.

The big takeaway:Strength training meets you where you are.

It’s not about lifting insane weight or training like a lunatic.

It’s about:

✔ Doing a program you enjoy

✔ Showing up consistently

✔ Training the right movements

✔ Pushing yourself appropriately

✔ And adding a little more over time

Simple. Effective. Sustainable.

Programs Begin 1/12/26!

8-Week Beginner Strength Training Program - "Strength Made Simple" - https://www.digitalbarbell.com/strengthmadesimple

Women's Group Nutrition Program - "The Followthrough Formula" - For Women Who Want To Make Healthy Eating Stick, Without Tracking Every Bite - www.digitalbarbell.com/followthroughformula

Most people don’t need a new diet, a new workout style, or more motivation.

They need better fundamentals.In this episode, we break down 10 things that will genuinely transform your health and fitness in 2026—without extremes, detoxes, or chasing trends.

We split it into two parts: Nutrition and Training, and focus on what actually moves the needle long term.

Resources mentioned: Digital Barbell Grocery and Meal Prep Guide: www.digitalbarbell.com/groceryguide

Protein and Calorie Calculator: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Apply to work 1:1 with us: www.digitalbarbell.com/contact-us

SAVE $20 If You Join Before 2026

Option 1: Our Women's Only Group Nutrition Program for women who want to make healthy eating stick without tracking every bite.

8-Week Program begins 1/12/26. https://www.digitalbarbell.com/dgtl-store

Option 2: Strength Made Simple - Our 8-Week Strength Training Program perfect for beginners.

Program begins 1/12/26. https://www.digitalbarbell.com/dgtl-store

Apply to work 1:1 with us: https://www.digitalbarbell.com/contact-us

Podcast mentioned in this episode:Thriving in Life, Work, and Relationships with Executive Coach Jamie George - https://youtu.be/4O-G8T9vw7o

$20 off our Women's Only Group Nutrition Program "The Follow Through Formula"

Use code "2025" at www.digitalbarbell.com/dgtl-store

Program begins 1/12/2026

If you're a woman who's sick and tired of diets and want to find your "forever nutrition plan" without extremes, we have good news.

Our second release of our Women's only group nutrition program "The Follow Through Formula" begins 1/12/2026.

Inside this small group coaching program, you'll learn why diets have failed you in the past, and build the healthy habits you've always wanted, without having to track every calorie that you eat.

Head to https://www.digitalbarbell.com/followthroughformula to learn more, and join before the discount is gone.

Any questions? Email Blakley: [email protected]

This episode is full of 🔥 content! Here's what we covered:

How to boost your T levels without drugs

How to know if a workout program is good before you do it

How to do pain-free deadlifts

How to make gains when your newbie gains end

How to break the all-or-nothing diet mindset

Grab our "Ultimate Deadlift Guide" https://www.digitalbarbell.com/deadliftguide

Work 1:1 with us: https://www.digitalbarbell.com/contact-us

Get on the waitlist for "The Followthrough Formula" - An 8-Week Group Nutrition Program For Women That Want To Keep The Weight Off Without Tracking Every Bite by emailing Blakley [email protected] - Program begins January 2026

🔥 FRIDAY 11/28 ONLY 🔥

It’s officially Black Friday at Digital Barbell — and this year we put together our best, most valuable offers ever.

Whether you want to get stronger, build a consistent nutrition routine, or get fully customized coaching… we’ve got you covered.

In today’s episode, we walk through all three Black Friday deals, who each one is for, and how to grab your spot before they’re gone.

Here's where you can grab them : https://www.digitalbarbell.com/black-friday-2025

🎁 BLACK FRIDAY OFFER #1: Strength Made SimpleOur 8-week beginner strength training program (start Dec 1 or Jan 5).TODAY ONLY — get $50 off your full 8-week program ($97 vs $147).

Perfect for anyone who wants a simple strength program that builds real strength without confusion or intimidation.

👇 Learn more & join:https://www.digitalbarbell.com/black-friday-2025

🎁 BLACK FRIDAY OFFER #2: The Follow Through Formula (Women Only)An 8-week small-group nutrition program to make healthy eating stick without tracking every bite. Starts January 5.

Black Friday Bonus: Join the program and get Strength Made Simple for FREE ($147 value).

👇 Learn more & join:https://www.digitalbarbell.com/black-friday-2025

🎁 BLACK FRIDAY OFFER #3: Custom Coaching (Our Highest Level of Support)

Choose between custom training or 1:1 nutrition coaching, fully personalized to your life and goals.

Deal: Get $50 off each of your first 3 months — something we’ve never discounted before.($197/mo vs $247)

👇 Learn more & apply:https://www.digitalbarbell.com/black-friday-2025

⏳ These offers are good on Friday 11/28 only, so — don't miss out.

Want an email reminder? Sign up here: https://www.digitalbarbell.com/join-our-email-list

If you're ready to make 2025 your strongest, healthiest year ever, one of these options is the perfect launchpad.

***Get on the waitlist for our 8-Week Beginner Strength Training Program*** -

https://www.digitalbarbell.com/strengthmadesimple

We cover a ton of ground in this conversation:

How muscle protein synthesis really works after you train

What Bill learned from training astronauts (and how it applies to the rest of us)

The best way to spend your time in the gym if you’re busy.

How to know if your workout is actually doing anything

Using the right exercises so you look, feel, and move better

What the research says about exercise and dementia prevention

Why the basics of training still beat all the fancy stuff

And why it’s never too late to build a stronger, healthier body

If you want to understand the science behind getting stronger and aging better — without overcomplicating your workouts — this episode is packed with practical takeaways you can use today.

The PAM Institute: https://www.uhcl.edu/hhpi/pam/

Research studies we talked about:

Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise - https://pubmed.ncbi.nlm.nih.gov/22533517/

Resistance exercise biology: manipulation of resistance exercise programme variables determines the responses of cellular and molecular signalling pathways. - https://pubmed.ncbi.nlm.nih.gov/18557656/

When Sean Speaks: https://www.whenseanspeaks.com/

🚀 Work with us at Digital Barbell

If you’re ready to get stronger, build muscle, lose fat, and actually stay consistent this time, our training and nutrition coaching programs are here to help.

Learn more → https://digitalbarbell.com

BLACK FRIDAY SUPER SALE - GET NOTIFIED - https://www.digitalbarbell.com/join-our-email-list💪 In this episode, we’re tackling some of your most common fitness questions — from improving body composition on weight loss drugs to building a strong, defined upper back.Can you still achieve a better body composition if you use weight loss drugs? Yes — but only if you do it the same way you would on any diet: with progressive strength training and enough protein. The problem is, appetite suppression can lead to such a deep calorie deficit that muscle loss becomes a real concern. If you lose equal parts fat and muscle, your body composition doesn’t actually change — you’re just lighter.We also talk about how long it really takes to see muscle definition. Muscle only shows up once your body fat gets low enough — roughly 15% for men and 25% for women. You can see major changes in 8–12 weeks, and in a year, look completely different.Then we get into routines — morning and evening — and how to stop struggling with consistency. Plus, practical strategies for eating out without overdoing calories: go grilled instead of sautéed, choose lean protein, keep sauces in check, and aim for a solid protein-carb-veggie combo.We wrap up with the long-term goal of strength training once you’re not chasing PRs anymore — things like joint health, insulin sensitivity, maintaining muscle, and looking strong for life.And if you want that strong, defined upper back? Stick with the basics: deadlifts, rows, pull-ups or pulldowns, face pulls, and band pull-aparts — then keep getting stronger over time.🎧 Tune in for straight answers, practical advice, and a dose of perspective to help you train smarter and look the part.

*Program Discounts! - Get Notified Here* - https://www.digitalbarbell.com/join-our-email-list

You don't need elite genetics to build an awesome physique. In today's podcast episode, Jonathan sits down with coach and author Paul Horn, who wrote "Radically Simple Strength". 

They discuss the misconceptions of building strength, muscle, and the real-life knowledge you need to build a legit physique. 

Grab Paul's book here: https://a.co/d/7o8Lo1A

Grab a free 5-week workout program on us! https://www.digitalbarbell.com/armsandabs