How to Work Out, Part IV - My #1 Tip

In How to Work Out Part IV, I was going to break down how you can adjusts your reps depending on your goals - but I'll save that for Part V.  Here's a short piece I just jotted down.  I thought you would enjoy it, as it's Friday and it's not too heavy with info.

If you missed it, you can find Part I here, Part II here and Part III here.

It's unfortunate, but most people who "workout" aren't doing it right. I'm not here to harp on anyone's technique or even to laugh at you. I'm just a guy who wants to help. My number one tip for you about training is to learn how to train FIRST from a fitness professional before attempting what you think is considered a "workout." That's why we have jobs! You wouldn't attempt to perform a major operation on your car if you didn't know anything about auto-mechanics would you? But this is happening on a daily basis with people in the gym - performing what they think is right, but without any knowledge about the human body, physiology and movement mechanics.

 Again, like I said, I just want to help - I'm not making fun of anyone here.


You need to learn the basics of resistance training and how to put together an effective program tailored to meet your goals/expectations. Following a program you saw in a magazine isn't always the best option - actually, it's never the best option.

You need a personalized program based on your current fitness level and physical ability. Your injury history and current movement mechanics MUST be taken into account when deciding what exercises to perform in your program. A myth you must understand is that machine based exercises are NOT safer and how you should start a resistance training program. The only machine you need is YOU and all you need to do is learn how to use it! 

Full body, multi-joint exercises should make up the majority of your program. Learn how to perform a movement first, before loading it up with extra resistance.

 Don't do a barbell bench press if you can't perform a pushup.

Don't perform a back squat if you can't perform a perfect goblet squat.

Knee extension and leg extensions are not good exercises. The pec deck and that machine where you crunch forward trying to touch your chest to your thighs are useless. Machine training has a place but it shouldn't be how you learn to resistance train.

Bottom line - learn how to move and learn how to use the only machine you need.

Here's a great video from Brad Schoenfeld that inspired this post.

Thanks for reading,

-JK