When most people think of getting stronger, they picture lifting heavier weights. But what if that traditional approach is actually capping your progress?
In our latest podcast episode, Adrian, Exercise Physiologist, strength coach, and longtime AFS team member,shares a different perspective. Drawing on 12 years of experience and a master’s in strength and conditioning, he makes a compelling case: strength without solid movement is like building a house on sand.
The Problem with a “Weight-First” Mindset
According to Adrian, starting your training journey by chasing bigger lifts often sets you up for frustration—or worse, injury. “It’s almost like standing in a small room,” he explains. “Taking just an exercise approach, your ceiling might creep up to maybe five-foot-five. But if you start by building foundational movement skills, you’re taking your ceiling and moving it up to about eight feet tall immediately.”
In other words, better movement gives you more room to grow.
What Are Foundational Movements?
Adrian breaks down the key human movement patterns everyone should learn to master:
- Squats
- Hinges
- Pushes and Pulls
- Trunk control (core stability)
These patterns form the base of almost every functional movement you’ll do in and outside the gym—from deadlifts to picking up groceries. Prioritizing these not only helps you lift more efficiently, but reduces wear and tear on your body as you age.
Progression Isn’t Linear: Here’s Why That Matters
In the episode, Adrian also demystifies a common myth in fitness: that progress should look like a steady, upward line. Real strength training includes ebbs and flows. Periodization (a fancy term for intentionally varied training phases) is key to unlocking long-term gains without burnout or plateau.
He also talks about something we all wrestle with—ego. Chasing numbers without checking movement quality often results in compensation patterns that eventually catch up with you. Adrian shares signs your ego might be getting in the way, and how to get back on track with training that actually serves your health.
A Smarter Way to Get Strong
Whether you’re brand new to strength training or have been lifting for years, this episode offers something valuable: a reminder that doing things right from the start sets you up for sustainable results. It’s not just about looking good—though that’s a great perk. It’s about creating a body that moves better, feels better, and can do more—now and for decades to come. yourself: what could be possible if I stopped seeing age as a barrier and started seeing it as a new beginning?
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