01/22/2026
1. “How does someone get stronger?” By lifting heavy weights……….2. “How heavy?” You should be doing 3 to 5 reps per exercise, which means if you can do more than five reps in a set the weight is not heavy enough. Most people never train this heavy because of fear of getting hurt or lack of knowledge. NOBODY should be starting with heavy strength training. Start with lighter weights and higher reps for multiple months before going heavier if you are new to working out……….3. “Should older people do heavy weights if they are capable?” Absolutely. Research has shown lifting heavy weights for 5 reps may just be THE BEST WAY TO BUILD BONE DENSITY. But again, you need to be working out with lighter weights and higher reps before going this route………. 4. “How many sets should I be doing?” 3 to 5 sets. I thought three sets was not enough, but this info is coming from Dr. Andy Galpin, arguably the best fitness mind in the world……….5. “How fast should the reps be?” As fast as possible while still being in control. This takes practice………. 6. “Should my first set be with my working weight?” NO. do at least two warm up sets. Let’s say you are doing 100 lbs squats for 5 reps. Start with 50 lbs and do a set of 8. Then do a set with 75 lbs for 3 reps. The maybe even do 1-rep with 100 lbs to feel the weight before you start your first working set. Take your time doing these warm-up sets. The goal is to have as much stength and energy as possible when you begin………. 7. “How long should I rest between sets?” 2-5 minutes. When I lift heavy I feel like 4 minutes between sets is usually my sweet spot………. #8. “So I just sit there for 4 minutes between sets? This might take me over an hour if I am doing multiple exercises.” World-class athletes will defintely do nothing between sets to preserve as much strength and energy as possible. People like you and me should be alternating strength exercises to make sure we aren’t living at the gym all day. I like to do squats with pull-ups , for instance. I will do a heavy set of squats, rest two minutes, do a heavy set of pull-ups, rest two minutes, then back to squats. This allows me to still take 4 minutes between squat sets and not have to lift for 60-90 minutes. You will lose some energy/strength between sets doing it this way, but it’s minimal……….. Here is a video of Sadie, a varsity softball player. She has doubled her 5-rep max for squats since she started working with me. She also lifts heavy for deadlifts, bench press, and rows. We worked with lighter weights for months before upping the intensity and now she is extremely strong, stable, and most importantly, safe. And she is also crushing the ball at the plate and has built a lot on confidence along the way. Shout-out to the best podcaster out there, Andrew Huberman, for helping me discover Dr. Andy Galpin.
