You decided to get stronger, improve your body composition, and become more healthy. You selected a simple but effective barbell-based strength training program and committed to consistent training. During your first year of lifting, there will be many new things to learn, habits to develop, and temptations to lead you off your chosen path.

After going through the process myself and talking with hundreds of other lifters, I wanted to share some thoughts to help you keep making progress and avoid some common pitfalls that could derail you. When I started lifting seriously and intelligently a few years ago, it was thanks to those who came before me that I could avoid making some big mistakes while still figuring out what worked for me as an individual. I hope these ideas help you in your first year of lifting or really any time during your fitness journey!

Timestamps:

00:00 - Intro
01:36 - Set yourself up to develop successful new habits
04:13 - Objectively measure your progress
05:55 - Avoid program hopping
07:59 - Stop obsessing about getting "lean"
10:06 - Start obsessing about form and technique
11:14 - Get feedback through a coach or online group
14:39 - Prepare for early gains, things getting hard, and not failing reps
18:43 - Use biofeedback for health and avoiding injury
22:06 - Learn as much as you can about lifting

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

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