1. There is no such thing as a ‘’best’’ or ‘’worst’’ exercise. This absolutely depends on the individual, and many other factors.
2. As Aaliyah said, age ain’t nothing but a number. Your physical capabilities, goals, unique needs, likes and dislikes, should determine your workouts, not your age.
3. Put your weights away after you have finished using them, AND in the right spot. This is basic gym etiquette.
4. One strategy that I like to employ with many people, is to treat 100% of the reps as completely individual. Many people start out well, but as each rep goes on their form deteriorates as they rush, get mentally complacent, and disregard key points in form. I recommend doing a complete mental and physical reset between each rep. Think of it this way, rather than performing 1 set of 5 reps, treat it as 5 sets of 1 rep. You’ll be amazed at the difference
5. Arguing over what the most ‘’functional’’ exercises are is anything but functional. Functionality varies on a person to person basis.
6. When it comes to coaching, speak to your clients using words that they will understand. The words you use, and your dialogue, should vary on a client to client basis, and might even change as clients become more knowledgeable, experienced, and confident. As a coach, your goal should be to help your clients improve and achieve THEIR goals, not show them how smart you are. This isn’t about you.
7. While I’m at it, if you are a coach, train your clients based on THEIR individual needs, goals, likes/dislikes, not yours.
8. This should go without saying, as you are learning a movement, you should keep your resistance relatively low. This will of course be relative to your own strength, so what is a light weight for one individual might be a max weight for another. Only increase your weight as your movement competency improves, and this too will vary on a person to person basis.
9. Be very wary of any person, product, or service that guarantees immediate and dramatic results.
10. Whatever rep range you choose to adopt, select a resistance that makes using your best form possible for 100% of the reps.
11. Figuring out the correct weight for your desired rep range will take trial and error. Always err on the side of caution and use less weight than you think you should, and go from there. Many people go too heavy right off the bat.
12. Unless you bathe your food in soap, bleach, or another cleaning product, there is no such thing as ‘’clean eating,’’ nor is there such a thing ‘’good’’ or ‘’bad’’ food. Let me add in, the food you eat doesn’t make you a good or bad person. End of story.
13. With scapula pull-ups, the range of motion will generally not be huge. The movement should be occurring through the shoulder blades. On the way up, your shoulder blades should move in towards your spine and down towards the opposite hip. During the lowering phase, your shoulder blades should perform the reverse movements. Many people try to achieve a greater range of motion, and usually do so by compensating and pulling with their arms (elbows will often noticeably bend), or even by using their neck. Stick within a range where it is scapular movement only.
14. If you wish to target more quads during lunging or split squat movements, adopt a shorter stride length, keep your torso more upright, and have the knee of your front/working leg in closer proximity to your toes (if this feels good).
15. Conversely, if you wish to target more posterior chain during lunging or split squat movements, adopt a longer stride length, and have more of a forward lean in your torso. But don’t lean forward too much.
16. If you are struggling to keep your knee(s) from falling outside of your toes when you are performing lower body exercises, or even upper body exercises where you are standing, pay attention to what your big toe is doing. In some cases, you will notice that your big toe isn’t in contact with the ground. One trick I like to use, particularly if I notice that the knee(s) keeps drifting laterally, is to lightly press the big toe down against the floor. If you are mindful of your tripod foot base and keep the mid to back portion of your feet in contact with the ground, in addition to your big and baby toes, your knees might be less prone to falling inside or outside of your feet. Of course there are other reasons why the knees might drift laterally (or medially), but this is a useful tip for many.
17. In most instances, being injured is not an excuse to skip your workouts. As a general rule, avoid the movements/exercises/intensities that irritate the injury or that do not feel good (not talking about ‘’normal’’ discomfort that is often associated with recovering from an injury), and focus on the movements/exercises you CAN perform.
18. If you want to be able to take care of/be there for the people who matter to you to the best of your ability, making your own self care a priority is extremely important.
19. Taking a day off, or days off from training, will not set you back. If anything, you’ll come back feeling rejuvenated.
20. Your current physical capabilities, NOT your gender, should dictate whether you perform a regressed or progressed variation of an exercise. I actually don't care if I sound like a broken record, there is no such thing as a ''girl version'' of an exercise.