10 COMMANDMENTS you should OBEY on your Fitness Journey

[@PowerTree-007]

When I was working a regular job, I wore my gym shorts and a tank top under my work clothes. I knew if I went home after work and then changed, I wasn't going to go to the gym. But if I drove right to the gym after work, stripped off my work clothes in the parking lot, and put on sneakers, I was going to workout. I did that for 15 years and got strong because I was consistent. Now that I'm retired I have established a gym routine that works for me. I also got my wife to be a regular gym rat. Being strong is a life-changing event as you age. I see other old guys who are weak and have bad posture while I'm deadlifting, bench pressing and rowing like a young man. Go to the gym, and get strong. Defy time and remain youthful in appearance and power.

[@exclamaforte]

"Defy time and remain youthful in appearance and power." fuck yeah dude

[@feruspriest]

My grandpa is 90 and still does push ups and stair climbs. He fended off prostate cancer in his mid-seventies. I want to be as sharp as he is at 90, and stronger/more fit than him at that age, too (not to outdo him, but only because I'm devoting more time to it earlier in life)

[@NINAO_0]

"It is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit." - Socrates

[@justpoints]

I am 25 now, I have a similar routine, I head to the gym right after work. I don't go home because I know the bed seems comfy after a long day😂

[@farstrider79]

That's why your tips were so low at work, the gym shorts didn't look good underneath your Hooters uniform.

[@chucksenhowzen9740]

Commandment #1 Thou Shall *NOT MOVE THE BARBELL*

[@GuitarsAndSynths]

do not move the barbell!

[@MiniNinjaCowOrigin]

Never take a break has been the one that resonates the most. We are talking about the gym but really applied to all of life

[@feruspriest]

Amen. Art, exercise, etc.

[@dynaspinner64]

I really dont want to take a break but ive fell ill twice and its due to situations out of my control. Theres no way im going to have the energy to recover from training with a high fever.

[@skibididapadada]

@@dynaspinner64 Illness is definitely an exception. You shouldn't be lifting if your body is down with illnesses like fever. As long as your body is fine though, consistency is key!

[@dynaspinner64]

@@skibididapadada that's true but I still feel bored being sedentary all day haha

[@jotairpontes]

Yeah, depends on how ill are you. Sometimes, you can still go for just a simple walk, sometimes you can do a shorter and lighter session, but overall, yeah, there are a couple of exceptions here and there.

[@zalibecquerel3463]

1. DO NOT. MOVE. THE BARBELL.

[@bmstylee]

It's sad people can't cook a simple meal. When I was in school we had to take shop and home ec. Now I took more wood and metal shop classes but knowing my way around a kitchen has been valuable.

[@matthewstevens2700]

Number three for me without a doubt. I trained for years and years...... and years, writing nothing down. I never realised how much I was 'spinning my wheels' until a friend bought me a training log as a gift. It was a revelation. Recording everything was a game changer. I knew where I was. I knew what I had to do. I began improving in strength and currently my numbers are still going slowly but steadily upwards which pleases me greatly as most people my age have stopped getting appreciably stronger. I am 68.

[@kurtrummelface]

#4 don't take breaks. This one 100%. I am in this right now. I got sick a few weeks. I have been off and on and each time I am off it is really hard to get the momentum going again and I have equipment at home and I really enjoy lifting. I am someone who falls into all or nothing thinking. don't fall for the trap!

[@juwankane5150]

Algorithm boost. Alan is the man for anything fitness related, hope you do this forever!

[@kade00]

Same

[@iuzitipo5732]

yuup❤

[@guyl7835]

Same

[@ethanmccormick3271]

Been watching Alan follow various goals across a decade including training into fatherhood, hope he does it forever and we get to follow as his goals change across the decades

[@chucks222]

Great stuff. My 11th commandment would be to find fellow travelers on your fitness journey. Friends who lift, gym with good community, sports with friends, sports with your kids, etc. Friends and family with similar goals can really help motivate you, teach you, inspire you and keep you going when things go sideways. Thanks Alan for helping to create an amazing community at his gym and also online!

[@PinataOblongata]

Absolutely agree. It was my training partner who introduced me to the gym, then when our gym got closed by covid, we built one in his garage to continue, and now he has built a whole devoted gym at his property that myself and a few others have chipped in towards. We have done many comps together now, including national and international. If it wasn't for him, I don't know if I would have stuck with it this long and I probably wouldn't have got into it in the first place. I also use training time to make sure I socialise during the week, and if you are prone to depression, that is important. Also, it just makes training a hell of a lot more enjoyable if you're cranking the tunes and having a laugh with your mates while engaging in it!

[@justin-md4xm]

Seems impossible to me

[@averagefsherman]

In regards to commandment 10, what the gym has taught me is that doing something sort of well for a long time is nearly identical to doing something perfectly right away. With the added bonus that no-one ever does anything perfectly first time either.

[@Morgan_]

Love this - you are an icon. Thanks for all your content. Just totally logical, no ego. My additions: 6.1 - make a meal plan. Plan out 3-4 meals and all their ingredients (make a list) before going to grocery store. Then you're all set for cooking. And you'll save $$ not buying things you don't need 7.1 - if you old, use a belt, knee sleeves, wrist wraps, etc, what helps with your weaknesses/pain. The older you are the harder it gets and easier it is to injure yourself (squats4life!) 8.1 Record yourself to check form. Get a cheap amazon tripod for your phone. Can even get one with a tiny remote to start/stop recording. 10.-1 - Agree with going all-in at the start. Learn everything you can, read online, read books, watch all Alan's videos, etc. Master the skills, which will take years (that whole 10,000 hours thing), but don't let it consume you forever. It's a hobby and has so many great benefits to life, but make sure you keep perspective and don't let it detract from other parts of life! Balance

[@feruspriest]

9.1: don't lie *or* bullshit yourself.

[@jotairpontes]

Amazing video! The "Never take a break" is something that I realized mid 2023, after taking a small break of "just a couple of months"... that lasted 5 years, because ''next month I'll come back'', ''next year'', and so on. After going about 3 years strong, I took a 4 to 5 year break, it's amazing and scary how fast time just flies. Thankfully I realized that last year, came back and still going strong, even if one week or the other I can only go 2 days, I still go and make the most out of those 2 sessions, because now I understand that training is for life.

[@30059686]

Just took 2 months off, moved house, sanded and polished all the floors in the house and painted most rooms with my partner and built and installed a new kitchen. Kids also just started school and I started a new job. Commandment 3 hit hard Allan 😭

[@Tokenutha]

DO NOT MOVE THE BARBRELL! good stuff Alan I’ve been watching you for years it is a amazing how far I’ve come thanks to you🎉

[@austinhowell3463]

Alan, I've been watching you since 2014 as a highschooler trying to learn how to lift correctly in football weightlifting. Your channel has been so impactful for me to where I'm a personal trainer er now and my entire career path has changed and I owe a lot of where I am and going to you. Thank you Alan You're a Saint

[@jankeryork]

The best in the game. Most relatable, no show off ,no bullshit practical information founded in a deep understanding of the movements and the whole process of working out. Most people have other more important priorities in their life such as family and work - watching allans process while struggling with the same priorieties is so helpfull. Thank you!

[@KevinKaneCanada]

Going "all in" resonates with me. I understand that for a beginner who is unsure if they'll stick to it or enjoy it, it might seem to make sense to only train a bit or to only buy the cheapest equipment for your home gym. But then you never get good at it or you never enjoy owning quality equipment. 99% of the used equipment for sale is cheap junk. Not that investing in Rogue or better will guarantee adherence but going all in with your time and money tends to yield better results. And once you get results, it's easier to keep going.

[@30059686]

It’s on my bucket list to train at Untamed Strength and get a form check with you Alan, it’s been a great 10 years watching and learning from your content. I send young blokes your squat and deadlift tutorials because they are so good. Cheers from down under!! 🇦🇺

[@rhilleshiem]

I appreciate your guidance over the years. As someone whose training and goals tend to fall away when work or life gets crazy, #10 resonates with me the most - making sure my lifestyle supports my training and vice versa

[@Moose92411]

I love "master your technique." I was expecting "use the technique appropriate for your goals," but yours is great

[@Suptski]

I have every piece of gym equipment that I would call a necessity (straps, lifting belt, dip belt) or quite important (wraps, sleeves etc) but the one I price the highest along with the straps, are my heel elevated shoes. I love those things so much.

[@planningandpowerlifting]

I agree with logging the training. I have used notebooks in the past, but now I put the information in my main planner. That way I can see everything for the upcoming week: work outs, work meetings, volunteer meetings, etc... A notebook is great, an excel spreadsheet is wonderful, but I just want to be able to see everything together.

[@Thomasservo]

I’ve been watching Untamed Strength for about ten years now. And still learn something new every time.

[@RichardJohnson_dydx]

I think number 9, never lie to yourself is my motto. For me, it's the root of being healthy and consistent in the gym. I am honest with myself about what I am eating, the work I am putting into the gym and what my goals are. I am also honest with myself because I know what my weaknesses are and I am always trying to improve my technique and strategy for my goals.

[@medes3883]

Your most important video ever!! For me 20 years too late but as soon as one of my boys gets interested in any kind of physical activity, I'm going to show him this video as his first source of inspiration, education, motivation. Pure gold! Thank you very much!

[@nathanielovaughn2145]

All start somewhere. It's never too late as long as you're above ground. Best wishes to you.

[@medes3883]

​@@nathanielovaughn2145 Thanks mate. Still standing 😊 Best wishes!

[@johnzadkovich2990]

I agree with all that and would only add that the 'umbrella' commandment is commitment: be committed to diet, form, routine, be all in, achieving your goal(s) etc.

[@Zaeyrus]

Congrats on 10y anniversary!! Just about to go to the gym so will have to watch it later, and leaving a comment for the algorithm!

[@Zaeyrus]

Back and watching it now :D

[@BloodyWallet]

Damn I wish I could “Like” this video 17 times and subscribe to Untamed strength channel 43 times. This whole video is gold for training and even life in general. Pure wisdom-keep it up Alan!

[@codycornell2212]

Never take a break, learn to cook (better ) and going all in more are all good ones for me. More of a runner here but love lifting and also try to use lifting to help my running. Love the content.

[@Harry_16710]

Congrats on your anniversaries, Alan...thanks for sharing your knowledge/experience with us. 🙏👏👏

[@ThaKKatt]

Amazing, good stuff, but I say #4 can happen for different reasons. I've been in college and grad school and I take 2-3 weeks off or so for finals because I have to adapt to temporal fluctuations in priorities. For those weeks, school is more important and the period that his lasts is finite and delineated. Plan the breaks though, plan when you come back. Edit: I am a filthy casual but *not* a yo-yo / treading-water / no-progress lifter

[@kathleenkennedy1913]

Been there too but one thing Alan said that really resonated with me is I can still drop and do some pushups or air squats in between things and bonus, it probably helps counter all that sitting from studying etc.!

[@saifauto_]

Been following this man since the beginning. Algorithm boost plz

[@martinshoosterman]

i think tip 3, logging your training, is the one that resonates the most woth me. I'm getting close to 13th year of lifting and ive never logged any of my training except for running which is automatic thanks to my watch, and also when i was training to do muscle ups i logged each attempt. I've always felt like its not completely necessary because i can just remember how much i can do in most lifts and what ive done last week. And while thats mostly true over any short time period, i realize how wrong it is over several years, and how useful that data could be. Also how logging training can help me see how many training sessions are good, and how many arent.

[@Lugg187]

Master your technique Absolutely. You never think about it , most movements feel quite intuitive and natural. I never considered the importance of technique until I got frustrated at my lack of shoulder development, and I said stop. That's it, I'm gonna stop chasing numbers and reps UNTIL I master my OHP and lateral raises technique. Before it felt like training to get tired, never truly targeting my deltoids, now I actually see with my own eyes the difference in strength and size.

[@Alex__H13]

Congratulations on 10 years of uploading! Yep, 'focus on what you're excited about', 'don't take breaks' were very important when I was training well. Very true about momentum. Once lost, very hard to regain. White pill: easy to maintain once gained (I.e. 'go all in').

[@penumbramine]

for anyone who has program adherence issues, write out a skelelon program, such as a leg day being a squat, a hinge, and a hamstring isolation. have like 3 movements for each pattern that you can pick between when you want, that way you can do different variations when you want, but it still keeps you doing a handful of movements frequently

[@kathleenkennedy1913]

I promise I am not sucking up but #10 spoke most to me BECAUSE I really want to "go all in" but haven't. I am not a weekend warrior, I am very consistent with my training BUT I don't do other things that I think we really move me forward by going all in. I am doing it!!! I am going to get to that all in state, holidays - vacations - weekends!! Going all in and will be excited to see where I land a year from now :-) Thanks for the inspiration.

[@jeremybennett6880]

I think I've been with you since 2013 when I was searching "how to squat" on KZbin. Thanks for great content, always, Alan.

[@EpicKillstreak]

Amazing ten years Alan and here is for another 10 and many more! : 3

[@stefanosstamatiadis740]

Yes dad 😋 Jokes aside, hands down good, pragmatic advice from a dad, a lifter and a coach. IMHO (working, lifting, studying, dad of two) the most accurate advice. I have been following your journey from the start and your dedication and your mentality motivates me. Keep it up 💪. PS: For the 10th commandment, I find going all in i.e. forming overall good habits, to be also easier: everything fits together like a jigsaw. Having spend multiple years in academic research (debilitating mentally, thus physically), having things click, with no conscious effort is paramount. PS2: Sick thumbnail 🤘🤘🤘

[@TeianDown]

Commandment #3 (logging my training) resonated with my experience. I started my fitness journey very obese, and during my first few years, I'd lose maybe 10-15 lbs each year. The first year after I started logging my weight and training, I achieved a 36 pound loss - more than double what I'd done before! I think it can contribute to following some of these other commandments as well - #2 and #9 in particular. Having that hard data can not only help keep you motivated during plateaus and slow patches (because they've happened before and been surmounted), but also call out when one is going on too long and prompt reviewing what might be going wrong.

[@fredrichardson9761]

I really like this, but I also like thinking of training as the "8-fold path" (ala Buddhism) - that is "right diet", "right programming", "right sleep", "right hydration", "right RPE", "right form", "right cardio", "right equipment". Staying on that path brings everything together. Then there's the "4 noble truths" - enthusiasm enables training, training leads to strength and hypertrophy, and something about "spice" and "folding time" ...

[@fredrichardson9761]

Wait, I think this might be it "It is by will alone I set my body in motion. It is by the programming of Thrall that motion acquires (proper) form, the body acquires DOMS, DOMS become a warning. It is by will alone I set my body in motion." Original from Frank Herbert's Dune Piter De Vries: It is by will alone I set my mind in motion. It is by the juice of Sapho that thoughts acquire speed, the lips acquire stains, stains become a warning. It is by will alone I set my mind in motion.

[@AngrySlav-mh7ph]

@@fredrichardson9761 Get those Atreides gains

[@gregorymichael9031]

Fear is the mind killer!

[@cameronvallejo4157]

I completely experienced that with the lack of consistency, after travelling around I’d always find myself alone in a new gym whereas I used to train with a great gym buddy in my hometown, so not finding that same feeling all these years grew the distance between me and the gym (at least I’d go back to training for 6 to 8 months but stopping right after). Fortunately I’m now in a stable environment, found gym buddy and only now do I start building my consistency and resilience, like a second chance to do things right ! When it comes to food and diet, I used to be so scared of getting fat so instead of eating I’d practice fasting two days a week etc, now I’m finally no longer afraid (took me 10 years to overcome that fear!)

[@colbysullivan4415]

S tier thumbnail. Congrats on 10 years Alan!

[@bassert2816]

I thought for sure that number 10 would be to always remember to "Train Untamed" since you stated that it's the commandment that resonated the most with you personally

[@RedPanda79]

#8 was important to me. I came to this older and very much out of shape. So mastering my tech helped give me discipline and less prone to injury

[@7yearfitness993]

What a great video! Superb breakdown. The problem is, in my specific case, I need another one for other fitness activities(running, tennis, etc), for career, for money, for relationships, for creativity, for education, for ethics, and for aging. And that’s just off the top of my head. So that’s like 80 more commandments to try to assimilate. So ungodly complicated but I will try. Thanks again for such a great effort to analyze one aspect of life. I would just love to talk to you at a party- for like three hours!

[@ansonstiles]

Number one is a great point. There is so much variation out there! I love mixing it up with different complementary activities

[@SirWhorshoeMcGee]

The don't take breaks and nutrition stuck with me the most, definitely. When I'm training, nutrition is not a problem. The problem is, during past year I got injured twice and couldn't train for prolonged periods of time. Adding to that my love for cooking and baking, I gained 5kg of body fat again. I hope this year will turn out differently.

[@thomasrichards1161]

Do not take breaks - yes. Although I prefer to describe it as being consistent. After the objective, consistency is the most important thing. The objective is first as it essentially defines the program. As for consistency, I found that I needed to make trade-off decisions which you discussed. I was not making progress and I concluded it was lack of consistency. So I made a number of imperfect decisions to ensure consistency. For example, going to the gym and lifting 10lb dumbbells for the overhead press was a good thing! Ridiculous amount of weight but compared to not going - the difference is not even quantifiable. So i found that making these trade-offs which seem counterproductive actually ensured I was consistent and I started making significant progress. For example, I was doing 90lb trapbar deadlifts. A year later i was doing 230lbs (as a set of five reps).

[@Manandmonkey]

Wow can’t believe it’s been 10 years. I remember when I first started watching your videos, crazy to think it’s been this long. Time flies!

[@paulsohns3930]

Nice, first the Sika Strength Lads and now you. Both are really Good guidelines to improve your training.

[@chunkironchest]

#10 for sure! Once you realize how it all affects you, then you keep on the straight and narrow. If you’re gonna do it go all in!

[@Pile_of_carbon]

Consistency is king! Getting the training in at regular intervals over months and years. That's how progress is made. Videos and articles along the lines of "I did [insert activity here] for 30 days and this happened" has made people expect change to be near instant. A month is nothing to a human body. Maybe you only added 2.5kg (maybe a lot less) to the bar, but that "only" times twelve months times two years adds up to some serious weight.

[@nirajbarot9099]

Number 4, don't take breaks! So important!

[@lukefujicat]

Excellent. #2 is something I wish I'd understood early on. I love to optimize and learn. With so much fitness/lifting/nutrition information out there, I found myself watching more videos, getting new 'programs' from the algorithm,. and always second guessing and changing. I didn't really understand the relative importance of consistency and a how a mediocre plan vigorously and consistently implemented is better than changing horses all the time to find the perfect plan. This ties to #1 cause I let good ideas from different disciplines undermine my confidence in the current plan, not realizing that the differences were more about optimizing for specific goals I didn't really share anyway.

[@duncanharris3952]

Yo dude you were my number 1 resource when I started lifting back in 2019. Love the direction you've taken things man! Train untamed 😎

[@markstone4043]

I agree with the commandments. I would just say though that for commandment 10 goinging all in... I needed to start somewhere. I started my lifelong habit by going all in every Saturday. And i built my routine from there.

[@ericrhelms]

Great stuff Alan. Awesome that it’s been 10 years of untamed strength

[@JBravoRebel]

On logging, I used to log sleep time and quality and quality of the w/o. I started to see quality of the w/o is highly correlated to sleep, AND it reinforces the importance of sleep. Yeah, I need to start that again.

[@TheOnimbus]

Thank you Alan for all your videos over the years. They've really helped me a lot!

[@jellyrcw12]

Your channel is the best. Been following you forever. Self honestly and consistency are key!

[@restr103]

What happened to “DO NOT MOVE THE BARBELL” 😮

[@MetalSk8Shred]

You’re an amazing service the weightlifters, with sound and applicable advice. Amazing video!

[@offthetrail5675]

Love it! Been taining is some way or another for most of my life and for sure the key is keeping it going during a setback like an injury or illness or other life circumstance. I alway say that anything is better than nothing and ramping back up from something is way easier than from nothing.

[@weareeverywhere8851]

Number 2 is totally me. At the end of the day, you have to enjoy what you're doing.

[@benjaminbaumgardner7620]

Appreciate you always providing a balanced, nuanced perspective

[@Oliver-c7l]

Can you do a video on not caring about what others say about you, what always puts me off is family members telling me not to go to the gym.

[@lukascoote]

#4 for me Been training for 10-15 years. Always been my main goal to DL 4 plates, squat 3, bench 2, and press 1..my PRs are all 5-30lbs away from those numbers...just keep de railing my progress by taking weeks or even months off..this is my year though! I'm 6'2 190lbs for reference

[@MrAlexg91]

As someone whos leaving powerlifitng and tryung to do more bodybuilding and cardio, thank you!!

[@swolekhine]

Great video, and congrats on 10 years! Not taking time off is the commandment that resonates with me most.

[@gerym341]

Alan, thank you for all your great advice. Its also somewhat comforting knowing that there are other people who are obsessed and not ashamed of it :)

[@LieHopf]

Number 8 hits for me. I need to be self-aware in my consistency as I push my lifts.

[@spikegarzilla586]

Always good to hear some wise words from you dude

[@Beecels]

#2 resonated with me, last year was very challenging in life and i program hopped all year and made almost no progress. This year will be different

[@K4R3N]

#6 learning to cook.. absolutely #7 my Pioneer belt just arrived today! Already have decent squat shoes

[@DieselPowerLifter]

Learn how to cook is the best piece of advice here that you will not find anywhere else.

[@belovedobserver]

Ever since Alan said his biggest pet peeve is ppl letting go of the bar between deadlifts I’ve just still been hunched over holding the bar resting 😅 I felt so attacked, rightfully so. As far as taking breaks, that is one of the hardest parts for me to handle mentally and physically when I am post-partum. By the time 6 weeks rolls around and they give me the clear to lift again I feel so weak and discouraged. It’s making me dread having another baby bc I have come so far now 14 months since having baby #2.

[@GuitarsAndSynths]

Commandment addendum: Thou shalt build thy self a good home gym! I work crazy hours now and having a basic gym allows me to train with zero excuses. I have dumbells and trapbar and saving for power squat rack and cable gym machine.

[@lucaparolin4]

the one that resonated with me the most is "don't take breaks", I've always been very consistent with training, but since when I was little I trained with the school program, I preserved the bad habit of not training during summer, also I hate training in hot weather. I'm getting better with time, but still summer training is always a level under autumn winter and spring training and I want to change!

[@raw-imperfect-beats-rib3408]

I would add "Listen to your body and dont sustain injuries". Injuries accumulate and it is extremely important to not get injured to be able to keep beeing consistent through out life

[@dwokie1]

These are all non-negotiable, however, My favorite is not taking a break… consistency is the key to life.

[@andyplace1785]

For me it’s definitely taking breaks. I need to be more consistent. Thanks for these great videos!

[@MohamedNaas2005]

Always love your Insight Alan you've been a huge inspiration for me In my fitness journey

[@supdocs1999]

#Don't take breaks. I actually try to workout every day knowing that I'll miss one but I don't beat myself up. 17 weeks straight averaging 6.2 workouts a week. I find that the every other day can turn into every three days..to I'll start getting back on track next week, etc. So going every day is what is keeping me on track. When are you going to update your current routine?

[@richardmurphy8350]

11. DO NOT MOVE THE BARBELL.

[@andorifjohn]

Ty for all the videos! I've learned alot from you over the last five years or so.

[@ZepHoffman]

great video as usual Alan! Cheers from Argentina, been following you since 2014 ♥

[@benjamin_davis]

We're here for the long videos. Congrats on 10 years!

[@kevinstahl7073]

A 42 min video on the philosophy of training from The Most Untamed? *sips coffee* Don’t mind if I do!

[@jwwilliams]

Good stuff as usual Allen. Ive been baking cookies for so long I have the recipe memorized.

[@lemmiwinks48]

Great vid. I have always found your cooking videos a great help through years!!

[@AnkylosingPowerlifter]

I agree will all ten commandments, and try to obey nine of them! #2 "Stick to a Program" is hard for me. I have an autoimmune disease (Ankylosing Spondylitis), where I can feel great one day and like death warmed over the next. And it may affect my deadlift one day but I'm still 100% fine for bench -- or vice versa. Or, it may affect strength one day precluding heavy lifts, and endurance the next precluding high reps. I know that sounds like weird excuse-making, but it really is like that. I have learned to do a little creative "on-the-fly programming" to adjust accordingly. I do stick to the basic principles of programming to the extent my disease allows - i.e. periodicity, progressive overload, etc., but I can't truly follow any specific program rigidly. I should add that I am self-coached now, but in the past, I've actually been lucky enough to find one or two coaches who understand and work around my limitations. That being said, I've done OK despite violating the second commandment. In my age/weight class (i.e. fat old man), I have broken four IPL world records, two of which I still hold. My powerlifting journey as an athlete with this disease was featured in the latest issue of Spondylitis Plus magazine: spondylitis.org/wp-content/uploads/2024/08/SP_Fall_2024_WEB.pdf

[@forte9910]

so cool to see your vids go from stronglifts preacher to zen master

[@Mizzledragon]

These are all good points. I would say it's a lot harder for people with mental illnesses and a few more key points could probably be added for that.

[@Marius-xs4mt]

Thank you Alan for this advice!!! It is much appreciated!

[@criztal6604]

Just droppin a comment to support the goat!

[@TheAyatollahofNofappollah]

Thanks Alan! #4 resonated with me the most.

[@billking8843]

I spent 10 years as a full time carer and my health and fitness went to shit. I tried to keep up swimming and some cycling and went to a weekly Pilates class (which was an expensive waste of time after recovering from a rotator cuff injury). What I really needed was someone to have been urging me to lift just twice a week for 45 minutes to hold the line. If anyone is in a similar situation, just being able to lift at minimum effective volume is going to protect your health.