Ep 2: How to Choose a Strength Training Program

This is the episode where we lay out our fitness philosophy and give you steps to take action right away. Strength training is by far the most effective way to increase muscle mass, boost your metabolism, and improve your health in more ways than you can imagine, from mobility, balance, and flexibility to reduced risk of metabolic disease, high blood pressure, high cholesterol, and injury. It also tests you physically and mentally because it’s hard—one of the best reasons for doing it! Today is about getting you moving on a training program right away. We will definitely cover some basic principles of strength training and muscle building, but we’ll save a deep dive into all things strength-related for the next episode, where we’ll examine in great detail WHY strength and resistance training are so important. But today is all about ACTION. Getting you moving and lifting right away. No excuses. Timestamps: 00:31 - The effectiveness of strength training 02:05 - Understanding the lingo (defining terms) 06:56 - Why follow a training program (vs. random exercise)? 07:56 - Requirements for an effective strength training program 10:40 - The best type of exercise and equipment for strength 13:36 - What if I don't have access to a barbell or power rack? 16:13 - The importance of the "Big 4" compound lifts 18:05 - Proper form and technique 21:15 - Choosing the right program 33:07 - Your plan of action to START TODAY 35:46 - Recap and preview of upcoming episodes RELATED LINKS Starting Strength: Basic Barbell Training Greg Nuckols - 28 Free Programs Andy Morgan - The Big 3 Routine Barbell Logic "Gym Shorts" YouTube playlist The Fitness Wiki MyoTape Body Measure Tape Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram