Muscle-Strengthening Exercise Recommendations for Professionals

𝗠𝗼𝘀𝘁 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹𝘀 𝗽𝗹𝗮𝗻 𝘁𝗵𝗲𝗶𝗿 𝘃𝗮𝗰𝗮𝘁𝗶𝗼𝗻 𝗹𝗼𝗻𝗴𝗲𝗿 𝘁𝗵𝗮𝗻 𝘁𝗵𝗲𝗶𝗿 𝗻𝗲𝘅𝘁 𝗱𝗲𝗰𝗮𝗱𝗲 𝗼𝗳 𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆. The data is brutal: 60% skip strength training entirely. Meanwhile, just 30-60 minutes of weekly exercise slashes the death risk by 10% or more. But here's what matters: Aerobic + strength training = 40% lower mortality risk. Aerobic alone? Only 29%. Your morning jog isn't enough. Top longevity experts obsess over compound movements. Squats load nearly every muscle simultaneously. Maximum return, minimum time. Don't know where to start? Squat. Can't squat properly? Two coaching sessions. It's the difference between sustained performance and watching it erode after 30. 30-Minute Longevity Protocol: 5 min dynamic warm-up 20 min compounds (squats, deadlifts, push/pull) 5 min mobility/stability Twice weekly. Non-negotiable. Your 50-year-old self will thank your 40-year-old self for your discipline. 💪 What's stopping you from strength training? #Activate #UpwardARC

On the executive journey, physical performance is just as crucial as boardroom performance. Here’s how I structure a lower body training session that aligns with the demands of high performing professionals: Power Block: 3 sets of 5 reps with explosive movements to boost energy and build athleticsm. Exercise examples: body weight jumps, box jumps, loaded jumps, med ball to row variations. Strength Block: 5 sets of 3-5 reps focusing on foundational lifts like squats and deadlifts to build resilience. Exercise examples: Goblet squat, kettlebell deadlift, Landmine squat, Hypertrophy Block: 3-4 sets of 6-10 reps with single leg and posterior chain work to maintain strength and stability. Exercise examples: Lunges, step ups, split squat, hip trusts, rdl's, back extensions. Because leading in business is easier when you’re leading in fitness too. Let’s Work! 🔨 #lowerbodytraining #strengthtraining #functionalfitness

Does your career require you to sit often and for long periods? Try this… I’m a huge advocate for strength training and functional fitness. Have you ever heard the phrase “sitting is the new smoking”? Lower back pain is a common symptom I see with my high-performing female clients who have sedentary desk jobs. Well, it doesn’t have to be. Motion is lotion and we should apply it as often as possible. Here is an exercise targeting your core, upper and lower back, rear delts, biceps, glutes, and hamstrings. In other words, hits the muscles that get weaker by sitting. It’s called a bent over one arm row. There are many variations that you can do. I added a hip hinge to challenge my glutes, hamstrings, and core. Notice the movement is slow and controlled. The slower the better, in my opinion. 👉The benefits and science: This is a perfect combination in one exercise. It has anti-rotation, a hip hinge, a unilateral pull, and posture stability. Anti-rotation when you pull with one side is a great core challenge. So, your core has to maintain and be strong against a one-sided load. ✔️Protip: Start by performing the exercise with no weight. Feel the movement and work up to adding a load (weight). Keep your back flat and keep your shoulder blades down. If you keep the load lighter then you will be able to train the weaker muscles, your rear delts aka shoulder blade muscles. Don't ego lift! In conclusion, the hip hinge bent over a row is a great exercise to improve your posture, core strength, shoulder health, and spine stability. Think about the long game. Muscle is great, moving muscle without pain is better.  Give it a try in your next routine… Have you tried this exercise variation?

What strength-building exercises deliver the biggest payoff with the lowest risk? See the bottom for pro tips, and save these for future reference. Feel free to share with pals. These are our top 5 by movement pattern: #1 Squat - DB Goblet Squat #2 Upper pull - DB Row #3 Knee dominant - DB or Bodyweight Step-ups #4 Upper vertical push - DB 1-Arm Overhead Press #5 Hinge - DB Hip Thrust What do we mean by “biggest payoff?” These can deliver an outstanding stimulus to build strength and overall functional fitness with minimal equipment. What do we mean by “lowest risk?” These are simple and effective and can be done safely by most people with minimal risk of injury. Some pro-tips for each… #1 DB Goblet Squat - keep elbows tight to ribs and DB nestled against your chest #2 DB Row - table your back, pelvis square to floor and bench, keep the heel of back foot up #3 DB or Bodyweight Step-ups - get your full foot on the top of the step and drive your weight thru your heel #4 DB 1-Arm Overhead Press - use a kickstand stance with toe even with back of front foot - minimizes pelvic or shoulder tilt or leaning back #5 DB Hip Thrust - to get the DB on your lap, spoon it and then roll back with it What exercises would you add? By minimizing risk and optimizing the payoff, we help our members stay stronger than their excuses. #payoff #minimalrisk #dumbbells

Here is the IDEAL strength training method for men >40 who sit for work. Some of the principles will SURPRISE you! This strategy is based on the "Grease The Groove" method from Pavel Tsatsouline. ➡️ repetative ("grease") ➡️ neurological signal pathway ("groove") 💡 Here's the basic concept: Treat lifting like learning... - Make it memorable: must be HEAVY/HARD - Spread it out: must incorporate long REST periods - Limit per-set volume: must be FAR from max reps - Make it regular: must be done 4-6 DAYS/WK - Focus on form: repeating good FORM is what "grooves" the pathway Contrast this with "cramming" for a test. That's akin to sitting all day, then hitting a high-stress hour & a half at the gym. This method is perfect for men >40 because it keeps CORTISOL (stress) low AND keeps INJURY RISK low while building strength fast. Here's the ideal way to do it: Pick 2-3 exercises - upper body press, hinge & squat/core movement is ideal Make it heavy/hard - for barbell, about 85% of our 1RM - for bodyweight, must only be able to do about max 8 reps ❗ 50% of max reps - only do HALF the reps you could possibly do - never do more than 4-5 reps 👉 Space it out - 10 min+ rest in between sets - ideally you can spread these throughout the whole workday - this is ideal for working from home or those w/ an office gym Up to 3 different exercises at one time - do not exercise the same muscle group at one time Work up to 5-8 sets/day - this means you're starting at about 2-3 sets/day (spread out) Work 2-3 days in a row, then 1 rest day - this means you're doing these 4-5 days/wk (M, T...R, F to start) -- Shoot me some questions in the comments. Tomorrow I'll give you an example of a barbell routine (that I do) and then I'll give you an example of a bodyweight routine that anyone could do in their office space or home. 🐘 REMEMBER THIS: If you're having trouble dropping fat, resistance training is NOT the primary lever to help! You should still be doing some training, regardless. But the PRIMARY time to push muscle building is AFTER your metabolism is up & your cortisol/inflammation is down. Until then, you'll be working very hard for minimal gains.