Exercise Principles


  • Exercise with good form, pain is not ok, be consistent, track your progress, exercise requires skill, and don't train harder than you have to.
  • Exercises should be performed first with full range of motion, then you can increase load (weight/intensity), and when you are experienced enough you can increase the speed.

We've highlighted some key exercise principles to train by. We'll go into greater detail on all of these in this course. Always keep these as part of your mindset.

  1. Form First - Smooth is fast, fast is smooth.
  2. Pain-Free Movement - We don’t ignore pain, we correct it.
  3. Consistency Beats Intensity - Consistency will outlast any level of intensity.
  4. What Gets Measured Gets Managed - Tracking progress is key to ensuring you don’t plateau and that your efforts align with your goals. There are various metrics that can be tracked depending on the individual. Progression is built into all of our training programs.
  5. Exercise is a Skill - Everyone has different goals and skillsets and should train appropriate progressions. Skills will constantly be refined and built upon. It takes patience, persistence, and a focused intent.
  6. Minimal Effective Dose - You don’t need to destroy yourself in the gym to get results. Your body will adapt to any new stimulus so you only need to do a little more than your body is used to. Doing too much too soon can result in injury, burnout, and diminished performance (yes, training too hard can actually make you worse).

Basic Exercise Progressions


No skipping steps.

  • Step 1: Range of Motion - Perform complete movements. If range of motion is limited, work to improve it before moving on.
  • Step 2: Load - Once you move with good form, you can start to add weight and intensity to progress an exercise.
  • Step 3: Speed - Speed is the most advanced skill in anything. Starting fast before the body and brain has properly adapted is a recipe for poor performance and injury.
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