I used to fall into that trap of “I’m not seeing progress” and slack off. I’d blame it on age, or I’d blame the program, or just blame it on the stresses of life. Once I realized that consistency was key to results, that there’s plenty of hours in the day, and to change up my programming, my lifting has gotten back to a level similar to my late teens, and I’m turning 48 in a few months. Plus, I’m learning how to lift with good form and pain free. Sure, I might get an occasional tweak but I know how to work around it and keep doing what I can. I’m stronger and in better shape in my 40’s than I was in my 20’s!
Yeah, once I committed to the long term and started developing more patience, it’s done wonders for my strength training and fat loss goals. Play the long game!
Same here at 47, stronger now than I’ve ever been. Not progressing super fast, but year on year looking back is pretty amazing. I’ve climbed on and off for 25+ yrs and last week topped my hardest boulder problem ever. Psyched for more gains!
I saw Alpha Destiny talk about this before. He said something like “what matters more, having a 315 bench in 6 months or having a 455 bench when you’re 50?” Something like that, all about longevity for the nattys
My father has been lifting for over 40 years, and he's been doing the "bro split" for over half of that. He's 64, is borderline shredded (looks great) and still goes 5 days a week. He just retired, sold his car and got an e bike to ride to the gym. Anyway, sometimes I find myself jealous of his "ignorance" or "innocence", lack of RUclips and IG influence.
That last part, though. I'm 45, and I think about how much my father, who smokes and drinks along with never exercising, struggled to move around at 45. I don't want that for myself. Now, he's 66, and I'm amazed that he can even get out of bed. That's not gonna be me.
I love that last point. For me, I think that maintenance IS a form of progress. Even if you didn't make any gains at all for the past few years, the fact that you were able to maintain your level of strength/fitness throughout that whole time period should be seen as something to be proud of. So many people just let themselves waste away as they get older. Just being able to keep to a similar level of fitness year after year already puts you ahead of many people.
I lost motivation with my long workouts and lack of time. Now That I’ve given myself a mental break, I’m chomping at the bit to go back, but I have a extreme lack of time being in nursing school. Trying to do what I can
That's a hard concept for some to understand. I tried to explain the difference to a guy I work with why I thought Motivation is the weaker of the two concepts, and I couldn't get him over the hump understanding what I was saying. It's perfectly clear in my head, but some people don't see it that way.
@@GutsBatman Our motivation levels varies daily. Many people fall into the trap of waiting for that one day in which the stars align and they feel good and are hyped to work on their goals without having to exercise much will power. But what will they do on those days when you feel lazy to do anything? Even David effing Goggins has those days when he's just not feeling it and stares at his shoes for 20 minutes and has to psyche himself to run.
As a hospice nurse, the benefits of exercise over life (very much including lifting) are so obvious, and I really appreciate what Alan said at the end of the video. Yes we're all gonna get old, but that doesn't look the same for everyone. Starting from a base of strength and health often makes the process so much easier and more graceful.
As an ED nurse, I second this. I see obese 30 year olds who look 45, chronic pain and poor mental health. I also see 60 year olds who look 45 (who've had minor injuries) who've looked after themselves. They're also usually massively happier
One of the unexpected benefits of keeping a workout log book: Whenever I'm in a funk (perceived), I review my past logs from when I was brimming with confidence. What I've found is that I'm still ahead of where I was in the "awesome times" ; despite age (wrong side of 50) , despite injuries, despite lockdowns, despite the notion that I am backsliding - thanks to consistency and persistence, I'm mostly better than I was a few years ago, and WAY better than before I started picking up barbells at age 45.
I agree. Keeping track of my lifts helps me to stay the course. It pains me to regress, and I try hard to not let myself slide back too much. I also remind myself setbacks are to be expected and to be proud of my progress I've made throughout the years. When I returned to the gym after a 1-yr hiatus due to covid restrictions, I had lost ~20% of my strength. Looking at my log book--especially compared to my peak strength levels in 2019--was humbling. At times, I felt like giving up as the prospect of rebuilding strength that took many years of hard work to achieve seemed daunting. But I stuck with it and am now stronger than ever at the age of 39 and continue to progress.
Learning what makes programs work also makes a big difference in consistency. It avoids imbalances and makes posible certain changes in a program. Another problem to avoid is the all or nothing mentality, because there are times when it's better to have easy workouts than missed workouts.
Having a tangible goal helps. Like get stredded for the first time or working towards a powerlifting meet or something. Aimlessly lifting often leads to a lack of motivation because you feel like it's for nothing
I work 12 hour days, as a corrections deputy. On most days, I’m walking a ton. Up flights of stairs, through units, throughout the jail, or running to the occasional fight/medical event. I start EVERY SINGLE training session with heavy squats. Sometimes, the last thing I want to do is squat… but, I go anyway, and I never regret training. Ever.
Just showing up to the gym is enough the vast majority of times. Sometimes my best workouts are on days I feel weak/tired and vice versa. Our minds are great at making excuses to not go to the gym like "my quad feels a lil sore today, maybe I'll take an extra rest day." "Work was stressful and tiresome, I have no energy left" "I barely slept last night and feel too tired." "I've been in a caloric deficit for too long and I will be weak so might as well not go." I too never regret training and oftentimes tell myself after working out "Damn, I feel GREAT! Why the hell don't I work out more often?"
That is the biggest secret of all - IT ALL WORKS. All rep ranges, all exercises, all splits. There is no best, only what is best for you, and at the end of the day, consistency and effort are the most effective stimuli for adaption. I'm heading in to my 33rd year of lifting, still loving it, still setting goals, still relishing the discipline. It's not about a destination, it's about the journey.
Great video. I started barbell training in January this year and can't wait to hit that one year mark. The previous year I did body weight training for a year. So I will have two years of working out. I have never worked out before this. I am 49 years old and am stronger than I have ever been. I love to see my numbers go up on the weight and that keeps me motivated. I lift Monday Wednesday and Friday and hit the heavy bag on Tuesday Thursday and Saturday. I love my schedule.
Great perspective Alan. Doing what you love to do. I just ran when I was in high school because I loved running. That led to a State Championship which led to running in college and a national championship which led to running in the Olympic Trials which eventually led to competing in Ultra-Marathons up to 100 mile races. At age 60 started lifting weights which I also loved doing which led to competing in Powerlifting events. Loving what I am doing is all the motivation I ever needed. And yes, many of my friends my age are 50 plus pounds (or more) over-weight and miserable.
I always pack my gym bag for the next time right after a session. That way there's not too much thinking about it, I can just grab the bag and go and I don't have a chance to talk myself out of it
GIVE YOURSELF PERMISSION TO DO MORE OF WHAT YOU WANT! Exactly what I just put in my video. I've been watching you on RUclips for lots of years, and now that I finally have my own channel, I have a deeper appreciation for all your work. You're an inspiration.
I Needed to hear this. I just did my first year in the gym and im seeing my progress slow down in some areas. Its not motivation i need, its discipline. Thank you sir.
I used to love weight lifting when I was younger but I have found as I got older, running and pushing myself out on trails and roads have become my favorite way to stay fit.
I was at the gym today, doing Strict Press for the first time in ages after a shoulder injury. Being a 6+ year lifter, I'm used to doing rep work with 135 and above, but due to not doing the lift for 3+ months, I was doing rep work with 115 today and it felt fairly heavy for sets of 6. I was doing the lift thinking "this is newb level strength, I used to do this so easily, a novice could do this". 2 guys walk up next to me on the other squat rack and load up 25's on each side of the safety squat bar, and they both proceed to grind out a set of 8, add 10's on each side, and then barely get 5 reps a piece. They looked the same way I did when I walked in the gym 6 years ago; no muscle development whatsoever, just tall and lanky. 115x5 was all they could muster.....on the squat. It just made me realize how much progress I'd made over the years after thinking about it. There's nothing like seen actual newbs at the gym to remind you how far you've come. My strict press after taking 3 months off due to injury is still as strong or stronger than my sqaut on day 1 6 years ago. Even just maintaining my strength where it's at would mean I'm at least twice as strong as the non-lifting version of me, which is pretty freaking cool.
Super cool that u used a 25 yr old as the example. I'm 25 and keep thinking about how my exercise isn't going to make me huge like some dudes who played football throughout high school, but it will keep me mobile as I get older The thing that I keep remembering when I lack motivation is that this is a lifestyle. It's something that I am theoretically supposed to do till I die, and therefore I have all the time I need to gradually increase my weight, treat myself to all the recovery tools (plz go see a chiro/massage therapist regularly), analyze data, and adapt. I find this with my friends who are sedentary, when that "rust" starts to settle in and it takes weeks to get to that point where exercise stops hurting and actually feels good, the thing that helps them the most is breathing exercises. I do weights 3x/wk + run 2x/wk too, and when my friends get into running they aren't able to hold their weight on calves, breath properly, etc. I find it helps when they take it slow, deep stretches, deep breathing exercises, and then manage your expectations. You aren't gonna have an 8 min/mi straight off the couch, but so many people get sad that they can't hit those specific numbers they've set as "goals". The "goal" should be that you went and ran/lifted.
The mobility point is huge. I keep thinking about that myself. It’s unfortunate to see so many men in their 50s and beyond that can’t seem to move to get out of their own way. I don’t want to end up like that.
@@JustinSmith-hr6qg I'm in my 50's and began walking then walk/jogging 5-10 miles to lose weight almost everyday. When I started I hurt from the top of my head to my toes. It was after 7 weeks when all of the pain and soreness went away and I was able to run as fast as I did 15 years ago. The older you get, the longer it takes to get back in shape
I started lifting at 38 I tried before but now I finally understand things, I hired a trainer to show me what to do now i have to talk myself into a rest day I love weights they have changed my life
Calisthenics, rings in particular coupled with martial arts for me. So much fun and bodyweight stuff is great for hypertrophy because there's so much volume and time under tension.
I just wanted to say that I really appreciate you doing a more realistic commentary in your videos about lifting/fitness/life. I really enjoy and look forward to the content you put out. It's refreshing to have someone who posts things about "how to be a better version of yourself" and obtain your own personal goals, rather than "here's how to be like me."
Enjoying what you're doing is key. My old program took me like 60-70 min but felt like an eternity. I've done some changes the past months, my actual program takes me 2 hour to complete but feels like 30 min. Is much more fun, I'm making more progress with less fatigue, even though it takes more time each session, I'm stronger, I look better, and I'm looking forward for each training session.
The last one is my thing. I got into lifting in my teens and 20s to get jacked. But in my 50s what helped me with my motivation was realizing that the end I thought I was working towards is no longer my goal anymore. For all kinds of life reasons outside of lifting I no longer care about appearance, looking like Mr. Olympia (or even Mr. USA) and all that. It helped to reorientate my lifting to the goal I realized I actually have now, that being health, strength, etc. Another thing that helped for me was starting to workout at home. Got a Rogue "power pin" that can hold up to 500 pounds and some adjustable dumbbells and an adjustable kettle bell. Although I do miss regular conventional deadlift (I'm in an apartment for the time being, my future plans are a full home gym eventually) I can do quasi deads with the power pin. I guess I must be the classic "cellar dweller" lol, not particularly fond of the gym experience. Not to mention, since I used to do delivery work, I pretty much loathe driving these days. I don't have to motivate myself to go to the gym and all that entails anymore; all I have to do is be motivated to workout. And I find all you have to do is that first set, get the heart pumping, and that enervates me enough to do the workout.
Could you please explain that thing about the quasi deads with the power pin? I am about to move to an apartment in a third floor and I will not be able to do deadlifts there due to the noise and vibration it would cause to the neighbors. So I need ideas to solve that problem, other than going to a comercial gym.
@Julio Cesar Salazar Garcia Sure. It measures about 15 inches from middle of handle to the bottom. That's close to how high the middle of a standard bar is to the floor with standard 45 plates in the gym, I think? Close enough anyway. So the height's close enough to get into about the right position. I am able to get into a position that is about the same as deadlifts; center of the weight in the center of my feet, knees slightly bent, back just off parallel to the floor. (my body's typical position in deads) Quasi as in different from conventional deadlift. (I do conventional, never have done sumo) Grip is going to be close. Stance is going to be wide but not too wide, since I place my feet right outside the plates. Although as I write this, I'm only now realizing you could probably do a pretty decent sumo style deadlift. As for noise, I'm also on the 3rd floor. I do a slow controlled descent to place it quietly on the carpet. (Also I don't do them in the middle of the living room or anything. I do them in a corner near the outside hallway. Do it in the middle of the day. That's another thing, working with this thing in my stance is a very small footprint. You can use this in a very small space. I'm using a space between my bed and a desk about 3 feet wide.) That would be another difference from traditional powerlifting style deadlifts, slow descent. I haven't gotten too heavy yet, I'm working on acquiring plates still, so the noise on that's unknown at this point. Just got to keep it under control. Could always get a dense mat of some kind. The plates don't really rattle against each other since they're on top of each other.
@@RonSwansonIsMyGod Thank you very much for your super detailed and useful answer, my friend. I think I can apply the same tricks and do what I need. For the time when you get to pile more weight on the pin, you could use a dense mat to receive the weight, as you said, and a couple of sturdy boxes or blocks under your feet just to compensate for height of the mat. Your ideas about doing the pull in a corner and near the outside hallway are genius and I was not thinking on that possibility but that is what I am going to do. Since I have the luxury of working from home, I will do the lift when most people is outside working.
@@juliocesarsalazargarcia6872 You're welcome. I'm just working on top of plain carpet for now. We'll see what happens when it gets heavy... I figured out the floor thing in another apartment I lived in that had a large living room floor. The middle is like the middle of a trampoline, if it vibrates, that part of the floor is going to travel the largest distance up and down. More distance = more air being moved = more air moved = louder noise. That bit of floor near the corner is going to move less, it's very stiff. Plus, the corner of the room I'm in is farthest from where the people are in my place. The interesting thing is going to be acquiring all the plates I'm going to eventually need. Someday I'll be moving from a 3rd floor apartment having to carry 400, 500 pounds of plates down the stairs......
@@RonSwansonIsMyGod Oh! Yeah, is like hiting a drum. It sounds louder in the center than in the edges, is stiffer in the edges. That day when you move those 400 to 500 lb will be a day to remember, but I hope also a hapy day because you moving to an even better place. Here is another interesting and usefull video about this topic: ruclips.net/video/5F854DEsP64/видео.html
You hit the nail on the head for me when you said to find workouts you love than doing ones you're told you should do. Ive been in and out of working out for a few years because I was doing workouts I hated but was under the impression it was what I needed to do to get the look I wanted. The last few months I've been determined. I love strength training but I hate HIIT!!
"Staying a step ahead of age" is really great way to look at it. It has one another dimension. When you do something hard, or something you were anxious about, it somehow takes a longer time - time as you perceive it goes slower. On the other hand, if you're procrastinating doing almost nothing, let's say just watching YT videos, time flies by like crazy. So by doing hard activities and challenging yourself, you are basically having a longer life - because human mind does not perceive time consistently. At least that's what I feel. Whenever I have a week full of activities and work, in retrospective it feels almost like a month. But when I'm lazy, the last week is gone within a blink of an eye and I just can't believe it's Monday again.
man you are wright ... but lots of times people are confused with lots of hard activities and they end up not having enough time for important things...the other side is the procrastination you mentioned... i think the best word is the balance ...balance in mind balance in life...so easy to say this word but so difficult to keep balance in this life
I 100% agree with your 25 year guy comparison. I am 52, I barbell train not to get stronger, but to stay the strongest 52 year old I can be. Gains are great, but staying strong and healthy is greater
I agree, I enjoy strong man/ power lifting but, I also enjoy running distance! and I understand if I focused at one I'd be better, but still I enjoy doing both. keeps me going
I'm 63 and have been lifting 50 years. "Ain't as good as I once was, but I'm as good once as I ever was." I'm very glad I've stuck with these habits. Keep moving and get good sleep.
Your football coach sounds like a wise and experienced man. Fitness is sooo much more fun when its not the only thing you live for. Any easy way too keep lifting interesting is too have a few enjoyable hobbies outside of the gym.
1. Alan Thrall, 2. Kelley Starett (he's almost...like 1b, but that makes no sense.), 3. Jeff Cavalier. I'm ALWAYS so grateful for your content, man. Thank you!
A good, fun, and healthy routine can also do loads to help relieve the day to day stress, and boost mental health. Physically you may not change much, but mentally it’s helped me loads
The one step ahead of father time, this is me. I've been lifting for 10 years, not consistent (when I get too much workstuff, the gym takes a hit). I've seen some changes but what you made me think of is my friend since high school - he didn't lift. He gained weight and he has ALOT of problems. Lower back pain, neck pain, elbow pain and the dude can't even jog for 2km. Even though I wanted him to train with me during all these years, he started now, at 33 years old. He has a loooong way to go. So yeah, I'm glad i didn't quit lifting and I'm even more motivated now! Thanks Alan! Greetings from Sweden!
The last part is very true. I’m only 26 but because i started working out at 17 i’ve stayed in good shape. Sure i’ve not always been able to maintain the best routine and i never did it well enough to get shredded (until only recently i’ve really started learning the diet aspect of it) but i’ve been able to stay intact and fit. Friends of mine who never got into working out have already started to feel their age hitting them and are having injuries that affect them for months on end from the odd occasions that they lift something or play some sports. Working out is a discipline that needs to be practiced the same as brushing your teeth. It keeps you healthy and even though you may not feel or look like you’ve improved - you can’t see the damage that time would have done to your body if you weren’t staying active
every decision, every choice that we make; all it takes is just one victory or just one simple mistake to change the course, count the loss, determine the road that we must take. the road that we create
I have minimum workouts that I can do that are so easy, that I can do no matter how I feel. Example if I should pull today I go the the garage and do ten pull ups. That’s it, workout done.
My programs are grindy af, but I never miss a day. My gym is 2 miles away, I go there by foot, the roads are in awful condition and my heater isn’t working so getting out of bed is already a bore in the northern december. Almost makes going to the gym feel heroic
Still one of the best OG FITNESS CHANNELS! Whenever someone asks me for advice and I don’t have answers I always refer them to your channel. Appreciate all the years of content Alan 💪🏼
Variety is the spice of life! I very much go through phases of what lifts and activities I wanna do and I feel like it keeps things fresh. Sometimes it's running, powerflifting, body building, calisthenics. And they all kind of feed into each other to an overall well rounded physical fitness level where I don't ever seek to get bored.
I am on a plateau for 7 years now and with the pandemic I started looking more into calisthenics which started me doing all sorts of bodyweight exercises. Now my core is so strong that it helps me benefit with all other stuff I now can do in the gym again. Sometimes just looking into something new is the right thing to do. Like go to a crossfit gym do some other stuff, just to gain a new perspective and keeping things fresh.
Some tough love. I think when somebody says they cannot do it because of lack of motivation is a cop out. Like everything else in life (family, work, and relationships), determination and discipline to gain what you want must be chosen, not questioned. Don't become a victim of your own indecision.
Couldn't agree with your more about doing what excites you. Every time I feel mentally burned out and then switch to something that just sounds fun (doesn't matter if it's optimal or not), I have a blast and I'm instantly excited about training again. That's helped keep me consistent for nearly 30 years now.
Great stuff Alan! This is how weightlifting should be. Also i really think your style is awesome.. I remember when i had long hair myself. Anyway, train and have fun!
I used to be 320lb now I hover around 200LB. What motivates me to lift is just how amazing it makes me feel mentally. When I was over 300lb I was a pessimist and felt hopeless. For me lifting completely reverses those into optimism and hope, and just overall believing in myself. Not just towards my fitness goals either, that positivity is so strong it bleeds over into every area of my life
Allan. Please consider making a video on returning to squats and deadlifts after recovering from a herniated disk/sciatica. Thank you for your videos and advice. We are inspired
This video found me at the perfect time. I've always tried to rely on discipline to keep myself consistent in the gym but sometimes that can fail too. This is a great pick-me-up for me, Thank you Alan! :)
Alan’s videos have helped me stay on track and implement meaningful change in my habits and training more than anything else in the “fitness industry”. Forever grateful
In July it will be 10 years that I've been going to the gym consistently. People will tell me they WISH they had the motivation I have so they too could get in shape. It's not motivation. Motivation is a feeling. Like happiness, or excitement. It's not something you can depend on. I work in construction. Believe me, there are days I do not feel like working out. In fact, most days I am yawning all the way to the gym in my truck. I just put myself in there. The same way I put myself in the shower every day, or brush my teeth, or clean up after myself etc. It's one of the things I do so I can be the person I want to be.
Thanks Alan, your non motivational video has motivated me to be disciplined. Probably have got wrapped up in a challenging program and if I wasn’t able to do it to my full capability ie. injury, illness, tired, time, enjoyment I just didn’t do anything. I should just transition to something fun for those “off” times and then get back into the program when I have that drive again.
I just do the three lifts, with pullups and ab work as well two days a week. The rest is mostly cardio. I find Stan Efferding's 10+ minute walk after every meal a good way to regulate activity everyday-I walk about 2.5 miles a day combined. I also spend about an hour on an exercise bike, or outdoor bike five times a week in addition to all of the above. In my late sixties this seems to be enough to hold on but not necessarily to make any gains. At this age, 'gains'? Really! lol! Believe me, holding on to your strength is being better than most people your age! You don't need to be Hercules to be OK! And, in any case, as a natural you can only decline gracefully, but hopefully, very, very, very SLOWLY!
That last section really got me. I played college football and went from 220 to 290 in a span of 4 years. Now that Im 2 years out I cant seem to get myself into the rhythm of going into a gym anymore. It really depresses me when I look back at it and my lack of motivation but everytime I go to go something always comes up. :/
100% agree. If you learn to enjoy your training, to give yourself permission to change things up when they're feeling stale, then you'll keep exercising because it's something you enjoy, even if you don't increase your total 20% every year. At the end of the day, exercising is better than not exercising, so just enjoy that shit and keep doing it
This is going in my "Important Videos" playlist. I think this is a great resource not because I agree with everything you say (I do though,) but because of how you say everything.
the mental burnout is something unavoidable for people who do long and heavy workouts because this is not only a motivation but a battle with your inner self ... but i believe that longevity comes with maturity and as the years go by i think that the majority of people lifting weights will realise that gym is not something granted as it was at 20s and it is not only about going as heavy as possible... so maybe stressless workouts are a way of longevity when you are metally burnt from school, jobs , family etc....
1) I found a fitness format I enjoy, which for me is group classes that utilize HIIT. 2) I focus on enjoying the process, not just the results - the good way I feel during and after a workout, rather than fixating on how much I lifted.
It's easy to overlook the small achievements while hyper-focusing on what you didn't achieve and your setbacks. From what I understand, humans are more averse to losing what they once had than to not obtain it in the first place, so I think it's helpful to think about how upset you'd feel should your strength and muscle development regress if you decided to stop going to the gym or going much less frequently.
This is a really good video. I’ve found lifting for strength and chasing PRs (in a non specific or competitive context) is so motivating and fun for me and the only kind of training I’m consistent in. I know over time it might be something different that motivates but the key point of focusing on what keeps you consistent and what you enjoy over what is optimal is huge.
Honestly what helped me was moving away from going "I need discipline! Where's my damn discipline? Just push through!", moving away from thinking about far-off results, and starting to see exercise as a very immediate gift to my mental health. I don't want to roll a joint the moment I get home if I hit the gym on the way home from work, I already feel like the work tension has had the edge taken off. I don't have to be so anxious all evening about whether or not I'll be able to even get to sleep at night, if I'm physically exhausted (in the "clean" way you get from sweat exercise, not the "dirty" exhaustion of doing nursing assistant work) before the wind-down time even starts. The benefit is immediate. And what do you know, in the year after I realised this I moved my biking from just summer commuting to going on longer rides through the snowy season, doubled a bunch of strength measures, started fitting in morning yoga with far greater regularity, and lost nearly 10cm off my waist without doing any calorie tracking...
This totally hit the "nail on the head" for me, Alan! As you know, I am not a "youngster" by any measure BUT I always challenge myself with new (and more difficult) ways to become more athletic / stronger / faster. Although I could certainly stick with the Big 4 (and their variations) and probably see good progress I chose Weightlifting coz I think it is more challenging, takes more coordination / mobility / athleticism AND is more rewarding (to me) when I do progress (even tho there a lot fewer plates on the bar compared to my Big 4 numbers). Just seeing you snatching 60KG and making subtle adjustments (high hang, floor, boxes, etc..) motivates me to get to the gym and work on my own technique. The only possible drawback is the MUCH slower progress (for me) in putting more weight on the barbell...but as I get older I realize that time can work FOR you as well as well as against you - one only must make the decision which one it will be!! Miss you guys and Untamed Strength! Jerks are looking mighty strong - using that behind the neck jerk drill is Genius! (is that Ben's programming?)
I really love the last cut.. .its just a couple of frames for some, but for me reveals your essence wich its made of just humbleness & resilience at its best.. . lately ive been realizing what ive been really needing to improve my lifestyle, and for me (at least for now) its the behavior on how to approach a healthy lifestyle rather than just actually do it.. .mind over body all the time, and this kind of videos satiate that need, cool vibes ! (:
I really like this kind of outlook. When I was younger and people kept saying that "THESE ARE THE WORKOUTS YOU SHOULD BE DOING!!!" And I hated it. I would think it's stupid. We aren't professionals. We're in college or doing it for health. For those reasons, I'd argue that if I went in and went hard doing the things I enjoyed consistently over months to years is better than trying some stupid program that I hate (like you said). Thank you for trying to put all these other perspectives out there. I feel like novices don't understand the difference it makes to just do stuff. If I didn't work out, I'd weight 210 and be 25%-30% body fat and I would hate myself. I've changed my mentality for powerlifting so much thanks to your and others' videos about how important it is for overall health (as well as being able to go harder during heavy sets). Thanks for having this amazingly positive outlook on exercise and not being like those that push the whole "My workout is the best/only way you're going to be an amazing human." Granted, I feel like that's where fitness social media stars are going these days (but what do I know. I only follow the good ones).
You just have to understand that the exercise itself is the goal, no matter what you do. You will never be the best, and with time you will deteriorate. Thats a fact. Find things that makes the monotonous routine of living more enjoyable and try to be as healthy as possible. You owe it to yourself. Wondering why you feel depressed after eating at mcdonalds? Well you whole body and brain is inflamed and depression is a natural and advantageous behavioural response to sickness, so maybe dont get sick as much. Also, a great way to be motivated and see results is to do new things. Your neurons will evolve so much faster in the beginning.
Dear Alan such a helpful advice! Today im gonna to try focusing more on exercises that i realy enjoy to do and i will also try it out to playing heavy metal in the background this will be something new for me🤟😎🤟
I used to fall into that trap of “I’m not seeing progress” and slack off. I’d blame it on age, or I’d blame the program, or just blame it on the stresses of life. Once I realized that consistency was key to results, that there’s plenty of hours in the day, and to change up my programming, my lifting has gotten back to a level similar to my late teens, and I’m turning 48 in a few months. Plus, I’m learning how to lift with good form and pain free. Sure, I might get an occasional tweak but I know how to work around it and keep doing what I can. I’m stronger and in better shape in my 40’s than I was in my 20’s!
Yeah, once I committed to the long term and started developing more patience, it’s done wonders for my strength training and fat loss goals. Play the long game!
same here in my 50's!
Thats so great to hear "old man"! Im 26 right now and currently in the same mindset. Here for the long term gains and enjoying my time in the gym =)
Same here at 47, stronger now than I’ve ever been. Not progressing super fast, but year on year looking back is pretty amazing. I’ve climbed on and off for 25+ yrs and last week topped my hardest boulder problem ever. Psyched for more gains!
I saw Alpha Destiny talk about this before. He said something like “what matters more, having a 315 bench in 6 months or having a 455 bench when you’re 50?” Something like that, all about longevity for the nattys
My father has been lifting for over 40 years, and he's been doing the "bro split" for over half of that. He's 64, is borderline shredded (looks great) and still goes 5 days a week. He just retired, sold his car and got an e bike to ride to the gym. Anyway, sometimes I find myself jealous of his "ignorance" or "innocence", lack of RUclips and IG influence.
That last part, though. I'm 45, and I think about how much my father, who smokes and drinks along with never exercising, struggled to move around at 45. I don't want that for myself. Now, he's 66, and I'm amazed that he can even get out of bed. That's not gonna be me.
Finding a method of training that’s enjoyable is huge for long-term sustainability 💯 great video
Amen. If you hate running, then don’t run. Go on a bike ride, hike, walk, play with kids, play with dog, or do something else.
This is the biggest one for me, far and away. It must be enjoyable!
Is there any fitness content you're not commenting at?
@@pinoyaesthetics Lol, and it's always the same type of comment; repeating what's been said in the video
The Dr. Is in the house!!
I love that last point. For me, I think that maintenance IS a form of progress. Even if you didn't make any gains at all for the past few years, the fact that you were able to maintain your level of strength/fitness throughout that whole time period should be seen as something to be proud of. So many people just let themselves waste away as they get older. Just being able to keep to a similar level of fitness year after year already puts you ahead of many people.
It sucks that some people just give up after they stop seeing progress. Just keep at it! Consistency is key!
Whenever I stop seeing progress I just up the tren
@@TheGrimiest Tren hard bro
@@satinderjit4 and eat clen
@@TheGrimiest me too
cheers bro
@@user-ih3jl9um6e let's prepare a nice cocktail 🍸
I lost motivation with my long workouts and lack of time. Now That I’ve given myself a mental break, I’m chomping at the bit to go back, but I have a extreme lack of time being in nursing school. Trying to do what I can
"You don't need motivation, you need discipline!" That's a huge life lesson🙏
That's a hard concept for some to understand. I tried to explain the difference to a guy I work with why I thought Motivation is the weaker of the two concepts, and I couldn't get him over the hump understanding what I was saying. It's perfectly clear in my head, but some people don't see it that way.
The myth of discipline, by Charles Poliquin. Worth a read.
@@GutsBatman Our motivation levels varies daily. Many people fall into the trap of waiting for that one day in which the stars align and they feel good and are hyped to work on their goals without having to exercise much will power. But what will they do on those days when you feel lazy to do anything? Even David effing Goggins has those days when he's just not feeling it and stares at his shoes for 20 minutes and has to psyche himself to run.
As a hospice nurse, the benefits of exercise over life (very much including lifting) are so obvious, and I really appreciate what Alan said at the end of the video. Yes we're all gonna get old, but that doesn't look the same for everyone. Starting from a base of strength and health often makes the process so much easier and more graceful.
As an ED nurse, I second this. I see obese 30 year olds who look 45, chronic pain and poor mental health. I also see 60 year olds who look 45 (who've had minor injuries) who've looked after themselves. They're also usually massively happier
One of the unexpected benefits of keeping a workout log book: Whenever I'm in a funk (perceived), I review my past logs from when I was brimming with confidence. What I've found is that I'm still ahead of where I was in the "awesome times" ; despite age (wrong side of 50) , despite injuries, despite lockdowns, despite the notion that I am backsliding - thanks to consistency and persistence, I'm mostly better than I was a few years ago, and WAY better than before I started picking up barbells at age 45.
I agree. Keeping track of my lifts helps me to stay the course. It pains me to regress, and I try hard to not let myself slide back too much. I also remind myself setbacks are to be expected and to be proud of my progress I've made throughout the years. When I returned to the gym after a 1-yr hiatus due to covid restrictions, I had lost ~20% of my strength. Looking at my log book--especially compared to my peak strength levels in 2019--was humbling. At times, I felt like giving up as the prospect of rebuilding strength that took many years of hard work to achieve seemed daunting. But I stuck with it and am now stronger than ever at the age of 39 and continue to progress.
You genuinely care about helping others. Thank you so much Alan for always sharing your wisdom
Learning what makes programs work also makes a big difference in consistency. It avoids imbalances and makes posible certain changes in a program. Another problem to avoid is the all or nothing mentality, because there are times when it's better to have easy workouts than missed workouts.
Having a tangible goal helps. Like get stredded for the first time or working towards a powerlifting meet or something.
Aimlessly lifting often leads to a lack of motivation because you feel like it's for nothing
I work 12 hour days, as a corrections deputy. On most days, I’m walking a ton. Up flights of stairs, through units, throughout the jail, or running to the occasional fight/medical event. I start EVERY SINGLE training session with heavy squats. Sometimes, the last thing I want to do is squat… but, I go anyway, and I never regret training. Ever.
Just showing up to the gym is enough the vast majority of times. Sometimes my best workouts are on days I feel weak/tired and vice versa. Our minds are great at making excuses to not go to the gym like "my quad feels a lil sore today, maybe I'll take an extra rest day." "Work was stressful and tiresome, I have no energy left" "I barely slept last night and feel too tired." "I've been in a caloric deficit for too long and I will be weak so might as well not go." I too never regret training and oftentimes tell myself after working out "Damn, I feel GREAT! Why the hell don't I work out more often?"
That is the biggest secret of all - IT ALL WORKS. All rep ranges, all exercises, all splits. There is no best, only what is best for you, and at the end of the day, consistency and effort are the most effective stimuli for adaption.
I'm heading in to my 33rd year of lifting, still loving it, still setting goals, still relishing the discipline. It's not about a destination, it's about the journey.
I appreciate your content so much Alan, it recognises that not everyone who trains is a young man trying to get as huge as possible.
That "failed" flip at the end was more inspirational than any motivational video on the internet. Thanks for all the good work you do, Alan!
Great video. I started barbell training in January this year and can't wait to hit that one year mark. The previous year I did body weight training for a year. So I will have two years of working out. I have never worked out before this. I am 49 years old and am stronger than I have ever been. I love to see my numbers go up on the weight and that keeps me motivated. I lift Monday Wednesday and Friday and hit the heavy bag on Tuesday Thursday and Saturday. I love my schedule.
"Aint nothing to it but to do it"
Thanks Alan!
I appreciate how pragmatic Alan has become about training. Also I suddenly feel the need to do hang snatches, so into the program they go.
Great perspective Alan. Doing what you love to do. I just ran when I was in high school because I loved running. That led to a State Championship which led to running in college and a national championship which led to running in the Olympic Trials which eventually led to competing in Ultra-Marathons up to 100 mile races. At age 60 started lifting weights which I also loved doing which led to competing in Powerlifting events. Loving what I am doing is all the motivation I ever needed. And yes, many of my friends my age are 50 plus pounds (or more) over-weight and miserable.
I always pack my gym bag for the next time right after a session. That way there's not too much thinking about it, I can just grab the bag and go and I don't have a chance to talk myself out of it
Seeing this many vids from Adam Paul lately has given me motivation enough
I think that guy got kicked out for throwing chalk all the time
GIVE YOURSELF PERMISSION TO DO MORE OF WHAT YOU WANT! Exactly what I just put in my video. I've been watching you on RUclips for lots of years, and now that I finally have my own channel, I have a deeper appreciation for all your work. You're an inspiration.
Fellow Sacramento-resident here. Thanks so much for your videos. I love them and they’ve helped me a lot with my program.
I Needed to hear this. I just did my first year in the gym and im seeing my progress slow down in some areas. Its not motivation i need, its discipline. Thank you sir.
I used to love weight lifting when I was younger but I have found as I got older, running and pushing myself out on trails and roads have become my favorite way to stay fit.
I was at the gym today, doing Strict Press for the first time in ages after a shoulder injury. Being a 6+ year lifter, I'm used to doing rep work with 135 and above, but due to not doing the lift for 3+ months, I was doing rep work with 115 today and it felt fairly heavy for sets of 6. I was doing the lift thinking "this is newb level strength, I used to do this so easily, a novice could do this".
2 guys walk up next to me on the other squat rack and load up 25's on each side of the safety squat bar, and they both proceed to grind out a set of 8, add 10's on each side, and then barely get 5 reps a piece. They looked the same way I did when I walked in the gym 6 years ago; no muscle development whatsoever, just tall and lanky. 115x5 was all they could muster.....on the squat.
It just made me realize how much progress I'd made over the years after thinking about it. There's nothing like seen actual newbs at the gym to remind you how far you've come. My strict press after taking 3 months off due to injury is still as strong or stronger than my sqaut on day 1 6 years ago. Even just maintaining my strength where it's at would mean I'm at least twice as strong as the non-lifting version of me, which is pretty freaking cool.
It's easy to overlook progress we've made over the years while being hyper-fixated on setbacks or "what ifs".
Super cool that u used a 25 yr old as the example. I'm 25 and keep thinking about how my exercise isn't going to make me huge like some dudes who played football throughout high school, but it will keep me mobile as I get older The thing that I keep remembering when I lack motivation is that this is a lifestyle.
It's something that I am theoretically supposed to do till I die, and therefore I have all the time I need to gradually increase my weight, treat myself to all the recovery tools (plz go see a chiro/massage therapist regularly), analyze data, and adapt.
I find this with my friends who are sedentary, when that "rust" starts to settle in and it takes weeks to get to that point where exercise stops hurting and actually feels good, the thing that helps them the most is breathing exercises. I do weights 3x/wk + run 2x/wk too, and when my friends get into running they aren't able to hold their weight on calves, breath properly, etc. I find it helps when they take it slow, deep stretches, deep breathing exercises, and then manage your expectations. You aren't gonna have an 8 min/mi straight off the couch, but so many people get sad that they can't hit those specific numbers they've set as "goals". The "goal" should be that you went and ran/lifted.
Keep working out bro. In about 2-3 years youre going to start noticing some of your friends got really soft overnight.
The mobility point is huge. I keep thinking about that myself. It’s unfortunate to see so many men in their 50s and beyond that can’t seem to move to get out of their own way. I don’t want to end up like that.
@@JustinSmith-hr6qg I'm in my 50's and began walking then walk/jogging 5-10 miles to lose weight almost everyday. When I started I hurt from the top of my head to my toes. It was after 7 weeks when all of the pain and soreness went away and I was able to run as fast as I did 15 years ago. The older you get, the longer it takes to get back in shape
I started lifting at 38 I tried before but now I finally understand things, I hired a trainer to show me what to do now i have to talk myself into a rest day I love weights they have changed my life
i dont have motivation, i have anger, hate and a lot of pain. the gym is where i go and release all of that and turn it into something better
Real people with real hurdles to overcome. Those are the success stories to be told. Thanks for the video,
Calisthenics, rings in particular coupled with martial arts for me. So much fun and bodyweight stuff is great for hypertrophy because there's so much volume and time under tension.
I just wanted to say that I really appreciate you doing a more realistic commentary in your videos about lifting/fitness/life. I really enjoy and look forward to the content you put out. It's refreshing to have someone who posts things about "how to be a better version of yourself" and obtain your own personal goals, rather than "here's how to be like me."
Enjoying what you're doing is key. My old program took me like 60-70 min but felt like an eternity. I've done some changes the past months, my actual program takes me 2 hour to complete but feels like 30 min. Is much more fun, I'm making more progress with less fatigue, even though it takes more time each session, I'm stronger, I look better, and I'm looking forward for each training session.
The last one is my thing. I got into lifting in my teens and 20s to get jacked. But in my 50s what helped me with my motivation was realizing that the end I thought I was working towards is no longer my goal anymore. For all kinds of life reasons outside of lifting I no longer care about appearance, looking like Mr. Olympia (or even Mr. USA) and all that. It helped to reorientate my lifting to the goal I realized I actually have now, that being health, strength, etc.
Another thing that helped for me was starting to workout at home. Got a Rogue "power pin" that can hold up to 500 pounds and some adjustable dumbbells and an adjustable kettle bell. Although I do miss regular conventional deadlift (I'm in an apartment for the time being, my future plans are a full home gym eventually) I can do quasi deads with the power pin. I guess I must be the classic "cellar dweller" lol, not particularly fond of the gym experience. Not to mention, since I used to do delivery work, I pretty much loathe driving these days. I don't have to motivate myself to go to the gym and all that entails anymore; all I have to do is be motivated to workout. And I find all you have to do is that first set, get the heart pumping, and that enervates me enough to do the workout.
Could you please explain that thing about the quasi deads with the power pin? I am about to move to an apartment in a third floor and I will not be able to do deadlifts there due to the noise and vibration it would cause to the neighbors. So I need ideas to solve that problem, other than going to a comercial gym.
@Julio Cesar Salazar Garcia
Sure. It measures about 15 inches from middle of handle to the bottom. That's close to how high the middle of a standard bar is to the floor with standard 45 plates in the gym, I think? Close enough anyway. So the height's close enough to get into about the right position. I am able to get into a position that is about the same as deadlifts; center of the weight in the center of my feet, knees slightly bent, back just off parallel to the floor. (my body's typical position in deads)
Quasi as in different from conventional deadlift. (I do conventional, never have done sumo) Grip is going to be close. Stance is going to be wide but not too wide, since I place my feet right outside the plates. Although as I write this, I'm only now realizing you could probably do a pretty decent sumo style deadlift.
As for noise, I'm also on the 3rd floor. I do a slow controlled descent to place it quietly on the carpet. (Also I don't do them in the middle of the living room or anything. I do them in a corner near the outside hallway. Do it in the middle of the day. That's another thing, working with this thing in my stance is a very small footprint. You can use this in a very small space. I'm using a space between my bed and a desk about 3 feet wide.) That would be another difference from traditional powerlifting style deadlifts, slow descent. I haven't gotten too heavy yet, I'm working on acquiring plates still, so the noise on that's unknown at this point. Just got to keep it under control. Could always get a dense mat of some kind. The plates don't really rattle against each other since they're on top of each other.
@@RonSwansonIsMyGod Thank you very much for your super detailed and useful answer, my friend. I think I can apply the same tricks and do what I need. For the time when you get to pile more weight on the pin, you could use a dense mat to receive the weight, as you said, and a couple of sturdy boxes or blocks under your feet just to compensate for height of the mat. Your ideas about doing the pull in a corner and near the outside hallway are genius and I was not thinking on that possibility but that is what I am going to do. Since I have the luxury of working from home, I will do the lift when most people is outside working.
@@juliocesarsalazargarcia6872 You're welcome. I'm just working on top of plain carpet for now. We'll see what happens when it gets heavy...
I figured out the floor thing in another apartment I lived in that had a large living room floor. The middle is like the middle of a trampoline, if it vibrates, that part of the floor is going to travel the largest distance up and down. More distance = more air being moved = more air moved = louder noise. That bit of floor near the corner is going to move less, it's very stiff. Plus, the corner of the room I'm in is farthest from where the people are in my place.
The interesting thing is going to be acquiring all the plates I'm going to eventually need. Someday I'll be moving from a 3rd floor apartment having to carry 400, 500 pounds of plates down the stairs......
@@RonSwansonIsMyGod Oh! Yeah, is like hiting a drum. It sounds louder in the center than in the edges, is stiffer in the edges. That day when you move those 400 to 500 lb will be a day to remember, but I hope also a hapy day because you moving to an even better place.
Here is another interesting and usefull video about this topic:
ruclips.net/video/5F854DEsP64/видео.html
You hit the nail on the head for me when you said to find workouts you love than doing ones you're told you should do. Ive been in and out of working out for a few years because I was doing workouts I hated but was under the impression it was what I needed to do to get the look I wanted. The last few months I've been determined. I love strength training but I hate HIIT!!
I spent 3 yrs doing Crossfit. And I was not able to see any progress over the years. So I quit. And I started strength training. Now I am happy.
"Staying a step ahead of age" is really great way to look at it. It has one another dimension. When you do something hard, or something you were anxious about, it somehow takes a longer time - time as you perceive it goes slower. On the other hand, if you're procrastinating doing almost nothing, let's say just watching YT videos, time flies by like crazy. So by doing hard activities and challenging yourself, you are basically having a longer life - because human mind does not perceive time consistently. At least that's what I feel. Whenever I have a week full of activities and work, in retrospective it feels almost like a month. But when I'm lazy, the last week is gone within a blink of an eye and I just can't believe it's Monday again.
man you are wright ... but lots of times people are confused with lots of hard activities and they end up not having enough time for important things...the other side is the procrastination you mentioned... i think the best word is the balance ...balance in mind balance in life...so easy to say this word but so difficult to keep balance in this life
I 100% agree with your 25 year guy comparison. I am 52, I barbell train not to get stronger, but to stay the strongest 52 year old I can be. Gains are great, but staying strong and healthy is greater
I agree, I enjoy strong man/ power lifting but, I also enjoy running distance! and I understand if I focused at one I'd be better, but still I enjoy doing both. keeps me going
I'm 63 and have been lifting 50 years. "Ain't as good as I once was, but I'm as good once as I ever was." I'm very glad I've stuck with these habits. Keep moving and get good sleep.
Your football coach sounds like a wise and experienced man.
Fitness is sooo much more fun when its not the only thing you live for. Any easy way too keep lifting interesting is too have a few enjoyable hobbies outside of the gym.
1. Alan Thrall, 2. Kelley Starett (he's almost...like 1b, but that makes no sense.), 3. Jeff Cavalier. I'm ALWAYS so grateful for your content, man. Thank you!
A good, fun, and healthy routine can also do loads to help relieve the day to day stress, and boost mental health. Physically you may not change much, but mentally it’s helped me loads
thank you for pposting this in my depressed times Alan. Gonna go to the gym tomorrow!
There's a lot of good advice and humble talk here.
The one step ahead of father time, this is me. I've been lifting for 10 years, not consistent (when I get too much workstuff, the gym takes a hit). I've seen some changes but what you made me think of is my friend since high school - he didn't lift. He gained weight and he has ALOT of problems. Lower back pain, neck pain, elbow pain and the dude can't even jog for 2km. Even though I wanted him to train with me during all these years, he started now, at 33 years old. He has a loooong way to go. So yeah, I'm glad i didn't quit lifting and I'm even more motivated now! Thanks Alan!
Greetings from Sweden!
The last part is very true. I’m only 26 but because i started working out at 17 i’ve stayed in good shape. Sure i’ve not always been able to maintain the best routine and i never did it well enough to get shredded (until only recently i’ve really started learning the diet aspect of it) but i’ve been able to stay intact and fit. Friends of mine who never got into working out have already started to feel their age hitting them and are having injuries that affect them for months on end from the odd occasions that they lift something or play some sports. Working out is a discipline that needs to be practiced the same as brushing your teeth. It keeps you healthy and even though you may not feel or look like you’ve improved - you can’t see the damage that time would have done to your body if you weren’t staying active
Best lifting channel on RUclips hands down
every decision, every choice that we make; all it takes is just one victory or just one simple mistake to change the course, count the loss, determine the road that we must take. the road that we create
I have minimum workouts that I can do that are so easy, that I can do no matter how I feel. Example if I should pull today I go the the garage and do ten pull ups. That’s it, workout done.
My programs are grindy af, but I never miss a day. My gym is 2 miles away, I go there by foot, the roads are in awful condition and my heater isn’t working so getting out of bed is already a bore in the northern december. Almost makes going to the gym feel heroic
Still one of the best OG FITNESS CHANNELS! Whenever someone asks me for advice and I don’t have answers I always refer them to your channel.
Appreciate all the years of content Alan 💪🏼
Listening to good music is very helpful, I always have interesting new music loaded up and I find that helps
I absolutely 100% needed this video. Semper fi brother
Variety is the spice of life! I very much go through phases of what lifts and activities I wanna do and I feel like it keeps things fresh. Sometimes it's running, powerflifting, body building, calisthenics. And they all kind of feed into each other to an overall well rounded physical fitness level where I don't ever seek to get bored.
I am on a plateau for 7 years now and with the pandemic I started looking more into calisthenics which started me doing all sorts of bodyweight exercises. Now my core is so strong that it helps me benefit with all other stuff I now can do in the gym again. Sometimes just looking into something new is the right thing to do. Like go to a crossfit gym do some other stuff, just to gain a new perspective and keeping things fresh.
Some tough love. I think when somebody says they cannot do it because of lack of motivation is a cop out. Like everything else in life (family, work, and relationships), determination and discipline to gain what you want must be chosen, not questioned. Don't become a victim of your own indecision.
Couldn't agree with your more about doing what excites you. Every time I feel mentally burned out and then switch to something that just sounds fun (doesn't matter if it's optimal or not), I have a blast and I'm instantly excited about training again. That's helped keep me consistent for nearly 30 years now.
Great stuff Alan! This is how weightlifting should be. Also i really think your style is awesome.. I remember when i had long hair myself. Anyway, train and have fun!
Yesssss, just what I needed!
I used to be 320lb now I hover around 200LB. What motivates me to lift is just how amazing it makes me feel mentally. When I was over 300lb I was a pessimist and felt hopeless. For me lifting completely reverses those into optimism and hope, and just overall believing in myself. Not just towards my fitness goals either, that positivity is so strong it bleeds over into every area of my life
Allan. Please consider making a video on returning to squats and deadlifts after recovering from a herniated disk/sciatica.
Thank you for your videos and advice. We are inspired
This video found me at the perfect time. I've always tried to rely on discipline to keep myself consistent in the gym but sometimes that can fail too. This is a great pick-me-up for me, Thank you Alan! :)
Alan’s videos have helped me stay on track and implement meaningful change in my habits and training more than anything else in the “fitness industry”. Forever grateful
In July it will be 10 years that I've been going to the gym consistently. People will tell me they WISH they had the motivation I have so they too could get in shape.
It's not motivation. Motivation is a feeling. Like happiness, or excitement. It's not something you can depend on.
I work in construction. Believe me, there are days I do not feel like working out. In fact, most days I am yawning all the way to the gym in my truck. I just put myself in there. The same way I put myself in the shower every day, or brush my teeth, or clean up after myself etc.
It's one of the things I do so I can be the person I want to be.
1:29 I love how youre talking about motivation while doing an overhead press and the guy behind you is sitting around on his phone lol
Thanks again man, keeping us grounded again.
I just enjoy lifting heavy stuff and it keeps me from kicking people's asses. It's a win-win.
Thanks Alan, your non motivational video has motivated me to be disciplined. Probably have got wrapped up in a challenging program and if I wasn’t able to do it to my full capability ie. injury, illness, tired, time, enjoyment I just didn’t do anything. I should just transition to something fun for those “off” times and then get back into the program when I have that drive again.
This is why I still like watching your vids, even though I don't even lift anymore.
mucho love and respect amigo. hard work is hard work thats it.
I just do the three lifts, with pullups and ab work as well two days a week. The rest is mostly cardio. I find Stan Efferding's 10+ minute walk after every meal a good way to regulate activity everyday-I walk about 2.5 miles a day combined. I also spend about an hour on an exercise bike, or outdoor bike five times a week in addition to all of the above.
In my late sixties this seems to be enough to hold on but not necessarily to make any gains. At this age, 'gains'? Really! lol! Believe me, holding on to your strength is being better than most people your age! You don't need to be Hercules to be OK! And, in any case, as a natural you can only decline gracefully, but hopefully, very, very, very SLOWLY!
That last section really got me. I played college football and went from 220 to 290 in a span of 4 years. Now that Im 2 years out I cant seem to get myself into the rhythm of going into a gym anymore. It really depresses me when I look back at it and my lack of motivation but everytime I go to go something always comes up. :/
100% agree. If you learn to enjoy your training, to give yourself permission to change things up when they're feeling stale, then you'll keep exercising because it's something you enjoy, even if you don't increase your total 20% every year. At the end of the day, exercising is better than not exercising, so just enjoy that shit and keep doing it
This is going in my "Important Videos" playlist. I think this is a great resource not because I agree with everything you say (I do though,) but because of how you say everything.
the mental burnout is something unavoidable for people who do long and heavy workouts because this is not only a motivation but a battle with your inner self ... but i believe that longevity comes with maturity and as the years go by i think that the majority of people lifting weights will realise that gym is not something granted as it was at 20s and it is not only about going as heavy as possible... so maybe stressless workouts are a way of longevity when you are metally burnt from school, jobs , family etc....
1) I found a fitness format I enjoy, which for me is group classes that utilize HIIT. 2) I focus on enjoying the process, not just the results - the good way I feel during and after a workout, rather than fixating on how much I lifted.
Sometimes when I think I'm not seeing progress, I think about what would happen if I stopped going. It's ok to maintain. Better than the alternative!
I heard that new FEAR FACTORY track in the back!
A heavy song for a heavy lift. 👊🏼
It's easy to overlook the small achievements while hyper-focusing on what you didn't achieve and your setbacks. From what I understand, humans are more averse to losing what they once had than to not obtain it in the first place, so I think it's helpful to think about how upset you'd feel should your strength and muscle development regress if you decided to stop going to the gym or going much less frequently.
Thank you. I needed this. Sometimes no progress is better than going backwards.
This is a really good video. I’ve found lifting for strength and chasing PRs (in a non specific or competitive context) is so motivating and fun for me and the only kind of training I’m consistent in. I know over time it might be something different that motivates but the key point of focusing on what keeps you consistent and what you enjoy over what is optimal is huge.
Alan's beard is the true transformation
Honestly what helped me was moving away from going "I need discipline! Where's my damn discipline? Just push through!", moving away from thinking about far-off results, and starting to see exercise as a very immediate gift to my mental health. I don't want to roll a joint the moment I get home if I hit the gym on the way home from work, I already feel like the work tension has had the edge taken off. I don't have to be so anxious all evening about whether or not I'll be able to even get to sleep at night, if I'm physically exhausted (in the "clean" way you get from sweat exercise, not the "dirty" exhaustion of doing nursing assistant work) before the wind-down time even starts. The benefit is immediate. And what do you know, in the year after I realised this I moved my biking from just summer commuting to going on longer rides through the snowy season, doubled a bunch of strength measures, started fitting in morning yoga with far greater regularity, and lost nearly 10cm off my waist without doing any calorie tracking...
The last part hit me hard. I haven't been in the gym for three years and now I am in that 40lbs overweight. need to get back into the gym/
Thanks Alan this video helped a lot.
This totally hit the "nail on the head" for me, Alan! As you know, I am not a "youngster" by any measure BUT I always challenge myself with new (and more difficult) ways to become more athletic / stronger / faster. Although I could certainly stick with the Big 4 (and their variations) and probably see good progress I chose Weightlifting coz I think it is more challenging, takes more coordination / mobility / athleticism AND is more rewarding (to me) when I do progress (even tho there a lot fewer plates on the bar compared to my Big 4 numbers). Just seeing you snatching 60KG and making subtle adjustments (high hang, floor, boxes, etc..) motivates me to get to the gym and work on my own technique. The only possible drawback is the MUCH slower progress (for me) in putting more weight on the barbell...but as I get older I realize that time can work FOR you as well as well as against you - one only must make the decision which one it will be!! Miss you guys and Untamed Strength! Jerks are looking mighty strong - using that behind the neck jerk drill is Genius! (is that Ben's programming?)
I really love the last cut.. .its just a couple of frames for some, but for me reveals your essence wich its made of just humbleness & resilience at its best.. . lately ive been realizing what ive been really needing to improve my lifestyle, and for me (at least for now) its the behavior on how to approach a healthy lifestyle rather than just actually do it.. .mind over body all the time, and this kind of videos satiate that need, cool vibes ! (:
I am finally getting in to a routine at my gym and Covid shut down my gym and my progress.
This needed to be said. Thank you
I really like this kind of outlook. When I was younger and people kept saying that "THESE ARE THE WORKOUTS YOU SHOULD BE DOING!!!" And I hated it. I would think it's stupid. We aren't professionals. We're in college or doing it for health. For those reasons, I'd argue that if I went in and went hard doing the things I enjoyed consistently over months to years is better than trying some stupid program that I hate (like you said).
Thank you for trying to put all these other perspectives out there. I feel like novices don't understand the difference it makes to just do stuff. If I didn't work out, I'd weight 210 and be 25%-30% body fat and I would hate myself. I've changed my mentality for powerlifting so much thanks to your and others' videos about how important it is for overall health (as well as being able to go harder during heavy sets).
Thanks for having this amazingly positive outlook on exercise and not being like those that push the whole "My workout is the best/only way you're going to be an amazing human." Granted, I feel like that's where fitness social media stars are going these days (but what do I know. I only follow the good ones).
7 years of lifting. Still my favorite lifter on the tube!!! Keep on keepin on my dude 🤘
Absolutely love the ending!)
Wow. Actually the best fitness advice I've heard so far. As a big time sedentary nerd, this is very encouraging to hear. Thanks a lot!
You just have to understand that the exercise itself is the goal, no matter what you do. You will never be the best, and with time you will deteriorate. Thats a fact. Find things that makes the monotonous routine of living more enjoyable and try to be as healthy as possible. You owe it to yourself. Wondering why you feel depressed after eating at mcdonalds? Well you whole body and brain is inflamed and depression is a natural and advantageous behavioural response to sickness, so maybe dont get sick as much.
Also, a great way to be motivated and see results is to do new things. Your neurons will evolve so much faster in the beginning.
Dear Alan such a helpful advice! Today im gonna to try focusing more on exercises that i realy enjoy to do and i will also try it out to playing heavy metal in the background this will be something new for me🤟😎🤟
Quality video
I always enjoy your videos. Keep it up and thanks.