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Exercises to Relieve Back Pain from Sitting

Exercises to Relieve Back Pain from Sitting

Moving the hips is one of the best medicines for low back pain from excessive sitting. Ideally served in short bursts throughout the day.

The obstacle I run into with clients is that as great as it sounds in theory, it’s impossible for them to do in their office. Either they feel goofy doing them (fair), or their attire makes it impossible. And I get it. Fancy Italian suits and skirts are less than optimal for exercise in public spaces.

Working from home removes this issue. You can get off the computer and out of the sight of your webcam to get a dose of the movement medicine. Besides, most of us working from home are probably not even wearing fancy clothes. I for one can’t even remember what pants look like.

In a perfect world, you’d do a set of each exercise every few hours. But we both know that won’t happen. Instead, do a one set of one movement. Rotate them throughout the day.

Controlled hip rotations x 3 each way

As big circle as you can without twisting your hips. Think of balancing a glass of midday Scotch on your low back. Stay out of any painful range. You could do the whole sequence, but hips are the most important for our low back pain purposes.

Hip external rotation kinetic stretch x 5

Actively pull chest to knee on the way down. Actively drive the knee to ground on the way up. Push chest forward at all times to avoid moving from your low back. Keep hands on the ground if necessary.

Hip bridge x 10

Drive tailbone to knees, keep ribs to hips, and use your butt to crack a walnut. Or any other nut of your choice. Do a powerful exhale at the top to get the core going.
Eliminating The Problem of Low Motivation

Eliminating The Problem of Low Motivation

As long as you keep thinking of training and exercise as “the thing I enjoy doing” you’ll keep running into the mentally barbed wire obstacles of low motivation and diminished willpower. Regardless of how many positive shivers you feel towards training today, there will be days when, much like scooping up strangers dog poop, it’s the last thing you feel like doing.

Instead of trying to break through those obstacles, it’s better to bypass them altogether. To do so, you’ll have to introduce a new way of thinking. You need to eliminate the word “enjoy” from training.

So instead of training being “the thing I enjoy doing”, it’ll become “the thing I do”.

As is with work, you can’t stop going to work (or working from home, as most of us do now) just because you don’t feel like it. Well, you can for a while. But it takes only so long before your employer, clients or your customers will get the shits with your purely hedonistic “here’s what I feel like doing today” pursuits.

Like with work, accept that there will be days when the thought of training and exercise feels like someone asking if there’s a possibility for them to insert a pineapple up your butt. But, regardless of how you feel about pineapples, the feeling becomes irrelevant.

Turn up, do the training, go for a walk, get your exercise in. And feel better once it’s done.

Training the upper back at home

Training the upper back at home

You can easily train most of your body at home without any equipment. But the one most people struggle with is not knowing what to do for the upper back.

Doing any form of pulling becomes tricky unless you have a weight, a suspension trainer, a chin up bar or are willing to risk your face health trying out horizontal rows with a table (I wouldn’t recommend), or some sort of broomstick chair hazard (I wouldn’t recommend this either).

With that in mind, here are three exercises you can do without having any traditional gym equipment. You’ll need a bag of any kind with something added as a weight (how about throwing in those E. L. James novels you’ve been devouring since 2015?) and a towel (ideally not the tea towel you got in your great-great aunt’s will. You know, the one with the yellow flowers? Come on now, the one she bought in Spain?).

Anyways. I told you our garage has a grungy vibe to it.

Bag rows

You could also use a beach towel and put something in it as a weight.

Towel pullapart

Try ripping the towel apart hard enough to make a poop face. I like a wider than shoulder width grip to reduce the tension on the neck. Try 20s max hold with 20s rest x 3 times.

Snow angel in tall kneeling or prone

Tense up the upper back and keep it like that throughout the whole exercise. One reps is all the way down and back up. Do 3-5 super slow. And don’t arch your back.
There’s always more to do

There’s always more to do

Emails, calls, (virtual) meetings, keeping up with the 24 hour news cycle. And now that most of us are homebound, another household task is never out of sight. Vacuuming, cleaning the bathroom, planning tonight’s dinner, organising that awkwardly shaped cupboard that looks like Dresden in 1945. There’s always more to do.

Learn to live in the middle of the unfinished. It’s not that all the unfinished will never get done. You’ll get to it at some point. If it’s important enough. But not right now.

Right now is for focusing on the present. Not thinking of what’s coming or what has already passed. If your mind is not where your body is, you’re never really here. You’ll end up as a passenger looking out of a window watching your life go by.

You have a choice. Either experience life through a tour bus window. Or step off the bus, put your boots on the ground and interact with all your senses.

Are we now always at work?

Are we now always at work?

Now that your usual work routine is upended and you are trying to create a new one, start by scheduling the breaks. At what times do you usually have your morning coffee, lunch break and training session? Plan those first and guard them as if you just found a lost lick of a Hendrix.

The upside of working from home is not having to deal with the commute. It’s a daily thrill not needing to sit behind that one tradie who hasn’t showered since the invention of bread. But it’s not all unicorns farting rainbows.

The now missing commute was time spent on switching from work to home brain so we could be fully present by the time we got to the front door of our home.

Set boundaries. Have a separate space devoted only for work. It doesn’t have to be a spare room either. You can corner off a part of any room and make it into your office. Leave your laptop there. Even phone if possible. Walking into there is your commute. Walk out of that space and you are no longer working. You are at home.

Minimalist Strength Training for The Housebound

Minimalist Strength Training for The Housebound

Big enough to swing a kettlebell around.
Photo by Luke Stackpoole on Unsplash

I like to think of myself as a minimalist. Not a hardcore minimalist who takes only chewing gum and a stapler to go on a zombie hunt. But a minimalist nevertheless.

I have a somewhat nihilistic view towards most of the gym equipment. Although I work at a gym (Except now. Cheers, COVID-19. You dick.) with options galore of training equipment, I often set imaginary restrictions on the equipment I can and can’t use.

Working with these invisible rules is a sort of creative outlet, I guess. Besides, time is of an essence with a young family. One equipment training makes the whole session more efficient. Which is sort of nice now when most of us train at home.

Let’s cover everything you need to have and know to master full body strength workouts at home. Even better, take the kettlebell to your backyard or a nearby park for some rays. If you have the luxury to do so.


One kettlebell

A weight that is challenging for 10-12 reps of single leg deadlifts. For most people, 12-16kg will do just fine.

Here’s one you can order. Or you can try to rummage Amazon for one. 

Two square metres of space

Ideally without any kids, glass, or pets in the immediate vicinity.

Your body

Makes the training somewhat easier.

Warm up

Let’s keep it simple. Repeat the following warm up for 5-10 minutes, depending on how cold you’re feeling on the day.

  1. Snoop Dog doing Spiderman x 5 per side
  2. Squat to stand x 5
  3. Standing march x 10 per side

Strength exercises

Choose one exercise from each column for the day’s workout. Complete them as a circuit:

Lower body → upper push → upper pull → core

Exercises – choose one from each column

Lower bodyUpper pushUpper pullCore
Single leg deadliftPush upReverse snow angelHigh tension plank
Swing or 1-arm arm swingSingle arm floor pressNaked batwingsBear squat
Goblet squat1-arm pressSplit stance rowHigh tension side plank
Split squatHalf-kneel bent press1-arm 1-leg rowCrawl


Choose one of the rep ranges: 6-8, 8-10, 10-12, 12-15*.
*Batwings and planks, do the reps as powerful exhales through pursed lips. *Crawls, take one step forward and one step back. Repeat other side. That’s one rep.

Aim to complete as many rounds as you can in 20-30 minutes. 

The goal is to do a strength workout, not mindless high intensity I-forgot-my-name-fuck-the-form-I-am-Troy-is-it-Christmas-yet cardio. After completing a set of one of the exercises, wait until you can comfortably talk before moving to the next exercise.

Then take a bit of extra time after completing a full circuit of the four exercises. Get some water and admire your glistening figure in the mirror. Maybe open the curtains to give the neighbours something to look at.

Never lose your form. Even if it means that you can’t complete the rep range you set out to do. You can always try again another day.


If you did 3 rounds last time, try to beat it. Again, don’t sacrifice form to get there.

When the weight is good for some exercises, but too heavy/light for others

If it’s too heavy simply do less reps. If it’s too light you can get creative with pauses, increasing tension, or doing 1.5 reps. Since I am all about tables and columns today, let’s make this into one.

ExercisePauseTension1.5 reps
Single leg deadlift5 seconds at the bottomUp to 5 seconds on the way downn/a
Swing or 1-arm arm swingn/aShould be tight as it isn/a
Goblet squat5 seconds at the bottomUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
Split squat5 seconds at the bottomUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
Push up5 seconds at the bottomUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
Single arm floor press5 seconds in the middle of the rep on the way downUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
1-arm press5 seconds in the middle of the rep on the way downUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
Half-kneel bent press5 seconds in the middle of the rep on the way downUp to 5 seconds on the way down and upAll the way down, halfway up, down, up
Reverse snow angeln/aUp to 10 seconds per directionAll the way down, halfway up, down, up
Naked batwingsn/aShould be tight as it isn/a
Split stance row5 seconds at the topUp to 5 seconds on the way down and upAll the way up, halfway down, up, down
1-arm 1-leg row5 seconds at the topUp to 5 seconds on the way down and upAll the way up, halfway down, up, down
High tension plankn/aShould be tight as it isn/a
Bear squat5 seconds at the topUp to 5 seconds on the way down and upAll the way up, halfway down, up, down
High tension side plankn/aShould be tight as it isn/a
CrawlStep, spend 2 seconds suspended before touching the groundMove in slow motionn/a

Sample Strength Program

6 minute warm up we covered earlier.

10-12 reps of each exercise with a 16kg kettlebell.

1-arm swings → 1-arm press → split stance row → crawl → longer break.

Repeat for 20 minutes.

To recap

You can get heaps done with a whole lot of nothing and a bit of creativity. As long as you have a kettlebell, a small space and a body, you’re golden.

The hardest part of this housebound living is not deciding what to do with training. The hard part is actually doing the training when you’re stuck on your computer and struggling to switch off work.

Or, if you’re like me, you might have a kid demanding some of your attention. And rightfully so. Being a parent is awesome. More the reason to keep the training short and simple to get on with the other things that matter in life.

Don’t Take Your Strength Training Standards From Powerlifting

Don’t Take Your Strength Training Standards From Powerlifting

“We’re here about the less-than-parallel squat.”

A fact: speeding through a red light will get you in trouble with the law. And if there’s no real-life-police or a tech-abled-camera-police to see it, you’ll at least get condemned, huffed and labelled as an irresponsible driver by your fellow motor vehicle operators. And as a bare minimum, you’ll see rude visual gestures from the people eager to cross the road.

The cultural norms around driving are strong and based on the heavy sense of “people like us drive like this”. That’s how it should be. Reinforcing and adhering to strict road standards keeps our roads safer. When it comes to driving there really is the right way to drive and the asshole wrong way to drive. 

Unlike traffic, there are no strict right or wrong ways for strength training. No must do exercises, or strict standards that every person should follow.

We are not competing in powerlifting or Olympic lifting, so why should we follow the rules that are meant for those two sports? I mean, you don’t do the collision drills from rugby just to get your heart rate up either.

You don’t have to deadlift off the floor.
You don’t have to squat to parallel.
Actually, you don’t have to deadlift or squat. Period.

You don’t have to deadlift off the floor

The bottom position of the lift is the most challenging. You have to create enough tension to “break” the bar (whether it’s a barbell or a trapbar). This is where most injuries happen, especially during the first rep when the tension has to come from nothing.*

Not only that, but some people really don’t have the hips to deadlift comfortably off the floor. Hips which run out of available flexion leading to low back taking over. I’m in this category unless I go super wide with my stance. Which in itself makes the whole exercise as awkward as trying to shadow box a ghost.

Don’t get me wrong, I still have clients who lift off the floor. But I only do it with those who can do it really well. Otherwise the bar gets elevated. Raising the bar for 5cm -10cm off the ground will usually do the trick. The lift is easier to set up, and it’s easier on the eyes. Meaning it’ll feel less like shit.

You don’t have to squat to parallel

Sure, you’ll get more out of the squat if you’re able to go lower. Purely because it’s harder (someone smarty-pants can explain all the vector angles and EMG readings). But if going any lower than you currently do causes your knees, back, ankles or other body part to ache, why bother?

Your squat is your squat and as long as you get out of it what you set out to do, well, that sounds good enough for me. We’re not here to collect points on gym performance. But on how what you do in the gym helps your life outside of it.

In the end, gym is just training and exercise under fancy fluorescent lights while listening to Beyonce belt out her vocal chords. Or, if you lucky, you get to listen to something else. Like Crowbar.

But isn’t squatting ass to grass the benchmark for healthy hips and longevity?

Yes, but there’s a difference between squatting for exercise and squatting for the sake of maintaining or re-discovering one’s squat. Squatting for exercise is usually done for multiple repetitions. Squatting for health can mean just sitting in a deep squat once a day. Or as close to a deep squat as the person can do.

How to improve one’s deep squat for health is another article altogether.

You don’t even have to deadlift or squat

Sometimes you might not be able to tolerate any of the traditional exercises that all the cool, hardcore looking people in the gym are doing. I often find that when doing a program with heavier trapbar deadlifts my lower back let’s me know about it, eventually. 

As in, “Hey, Joonas. This is your low back. Enough already. Ok? Cool. Thanks. Also, how good are single leg deadlifts? Yeah, you should totally do those instead. Ok, bye. P.S. ease up on the muesli, will ya.”

If your low back doesn’t like heavy-ish loading:

Here are some alternatives that require less loading through the low back while still working your legs and butt just as hard. And except for the skater squat and single leg squat, your upper back gets a decent amount of training in too.

Try switching the barbell or trapbar deadlift to single leg deadlift, skater squat, or even a kettlebell swing.

Try switching the heavier goblet squat or front squat to split squat (and progressions), single leg squat, or kettlebell bottom up squats. 


In movement there are standards on how a human should be able to move. Being able to sit in a deep squat and hinging from your hips are both an important part of that equation.

But in exercise and training? Not so much. The only right way to train is the one that gets you results while staying safe. That’s it. Regardless of what others may think, there are no strict exercise standards that you should adhere to. Especially if they make you feel like shit. 

If to not feel like shit means not squatting as low or elevating your deadlift, so be it. And if you have to abandon an exercise altogether because how it makes you feel, that’s cool too.

They’re just exercises, nothing else. Don’t tie your identity to being able to do them in a one specific way. Instead, do what suits you and your body.

*Yes, I know you have to create tension on the first rep. But it’s heaps harder to do for most people compared to any other rep of the set.

Ten Principles for Training

Ten Principles for Training

Map of Westeros.
Photo by Jakob Braun on Unsplash

Call them rules or principles, either way it’s reasonable to expect that you have a set of them guiding how you live your life. Even if you don’t have them written down, there’s that inner compass of values that you reflect on as you navigate life. You know, don’t lie, treat others with respect, don’t be a dick…

As with life, principles in training matter because they keep you close to the track of what’s important for you. Here are the rules that guide my training. Both with clients and in my own training. And I just so happen to think that more people would be better off by adopting them.

1. Warming up can often feel like an annoyance, but it’s important

The idea of a warm up is to raise the tissue temperature and to prepare the ranges of motion you’ll use in the day’s training. Spending the extra time in the beginning means you’re less likely to pull, strain or do something else that won’t feel nice tomorrow. And you’ll get more out of the workout itself.

But warm up also acts as a vestibule to your mind. It’s the mid-space where you transition from a busy, work-filled headspace into the mental spaciousness and overall “on-ness” required for training. Now that sounds fancy.

Here’s a simple full body warm up to get started.

2. Be present

Carrying over from the “on-ness” above, you’ll get more out of your training session when you’re with it, so to speak. Simply, it allows you to focus on the parts of your body you’re meant to be using during a certain exercise. 

Mindfulness gets sickening levels of hype these days, but it’s not without a reason. Save some of it for your training sessions and you’ll get more out of the workout itself. 

3. Have a one main goal per training session

Unless you have the luxury for lengthy training sessions to incorporate elaborate warm ups, mobility, training and conditioning parts, it’s impossible to get everything done. Be clear on what the goal for the session is, or you’ll risk going through a half assed workout that doesn’t move the results needle in any direction. 

Work on what’s most important for your overarching goals. Usually it’s either fitness (this includes strength and other parts we expect to be included in the word fitness) or mobility. Improving your mobility isn’t always a must if you know how to choose the exercises that allow you to reach your fitness goals with the mobility you already have. 

But most rules have an exception. Here the exception is to think of your single training session as two separate sessions. First session is for mobility. The second for fitness that helps the body to press “save” on the new mobility just created.

4. Never train through pain

Seriously. There are exceptions. But seriously, don’t do it.

5. Don’t train to get tired

Unless that’s your goal. Which to me seems a bit silly. 

If you’re stuck on feeling tired, I recommend having a kid. Or if you’re not fond of kids (or have already done your fair share of raising them) adopt an older dog with a weak bladder who needs to go out 5 times between 11pm and 4am. You’ll be tired. All. The. Time.

Instead of chasing tiredness, train to get better. Progress equals success, which means that the next principle is going to come real handy.

6. Have a plan and track your results

If you have a specific goal, you need to reach you better have a trackable plan. When the goal is strength related, it’s mostly about what you do in the gym. Track your weight, sets, reps and anything else that’s paramount for you to gauge progress. 

As a side note, when the goal is fat loss it’s a whole lot more about what you do outside of the sessions. Keep a food journal. You don’t have to walk around with a food scale in your back pocket. Hand portions will do. But track it.

7. Challenge yourself

Someone way more articulate than me once said that you can’t just keep doing what you’ve always done and expect to get better results. Or something along those lines. You know the quote. 

Challenge doesn’t have to be a hero-training-mode-fuck-everyone-I’m-Troy mindset. In fact, I discourage it. But if you want to keep getting better, you need to stretch your comfort zone a bit and put yourself into situations where you might (safely) fail. 

Whether it’s learning a new movement skill, getting stronger or improving conditioning. But as you’ll discover below, it’s not about blindly changing numbers (unless you’re single and on a steamy dance floor).

8. Master the weight before going heavier

This is the one thing I wish I would’ve understood earlier. And the one thing I have to keep frequently reminding myself of. And it sort of contradicts the principle seven.

Patience is the name of the game. In strength training, get really strong at the current resistance before jumping to the next one. It’s not sexy, but it’s the safer, more sustainable option. I even wrote a full article about it.

9. Leave some in the tank for next time 

Reasonable done with consistency shits on extreme. The quicker you recover, the faster you can come back and do it all over again and get closer to your goals. It’s difficult to recover enough for the next workout when you walk out of the gym smoked each time.

Competition is another story, save it up and bring your best then. But this is about training for the competition. Don’t try to be a gym hero. Or a dick. Or a hero dick. Unless of course, your name is Dick Hero. In which case, we should hang out. And, I don’t know, maybe talk about your parents.

10. Homework can be even more of an annoyance than warming up. Still, get it done

The more homework you can do at home, the more you can focus on the stuff that counts in each workout. If confused, see number three above.


The principles that deliver sustainable results are far from sexy and “Instagrammable”. It’s all about consistent hard work. Ideally done with a limited amount of egocentric behaviour.

The Almost-Perfect Training Program for Busy People (Who Might or Might Not Be Going to Mars)

The Almost-Perfect Training Program for Busy People (Who Might or Might Not Be Going to Mars)

“I’m not the man they think I am at home. Oh no no no, I’m a rocket man”
Photo by Nicolas Lobos on Unsplash

On every brilliant record there’s usually that one “meh” song that you’re willing to skip to get to the next. On Appetite for Destruction it’s “Think About You”. Although a good song, it sounds painfully 80s today. They should’ve put “Perfect Crime” or “Shadow of Your Love” there instead. I assume the Geffen suits had their say to make the album appeal for a wider audience. Sigh.

Then, on one of my all time favorite albums, Exile on Main St, it’s “Casino Boogie”. Again, it’s not a bad song by any means. In fact, it’s sort of good-ish. But it’s tough to stand out between “Shake Your Hips” and “Tumbling Dice”.

But there’s one record that’s perfect from start to finish

Kicking off with “Thunder Road” and finishing with the epic “Jungleland” and that big saxophone by Clarence Clemons, Born to Run comes as close to perfect as I can think of. It’s the one record I would take to keep me moderately sane on a solo space mission to Mars (and, ideally, back). [1]

And if I’d be off to Mars I’d want to keep loose and sane with a minimal, almost perfect training program. In case you’re off to somewhere in space anytime soon feel free to print this out.

Or, I don’t know, use this when you need a program on Earth to have all your bases covered.

The almost-perfect training plan for general fitness

Unless you’re into all kinds of war stuff and dynamite, “general” sounds lame. But that’s what most of us already do and need. Stuff that either: 

a) forms the base to build on with other, more specific programs, or 

b) is fine just like it is when the goal is to stay healthy, look decent, be strong and not to die.

Ramp up / movement prep / warm up

  1. Downward dog to step and rotation x 3
  2. Crawl x 20 frw/rev
  3. Squat to stand x 5
  4. Lateral lunge to overhead drive x 3
  5. Standing cross crawl x 3
  6. Get up x 1-2

The workout

A1) Carry anyhow x 1*
*waiter, offset farmer, suitcase, rack, and the combinations of all

B1) 1-leg squat x 8-12 x 3-4
B2) Push up x AMAP x 3-4
B3) Kettlebell swing x 10-15 x 3-4

Don’t rush between the sets of strength work.

Complete for 3-4 days a week. Three is probably enough for the majority of us. Most of the time try to keep the intensity at around 7-8 out of 10. Some days go easier, occasionally go harder. Never judge progress based on any single workout, or even a single week. Or a month, if you have kids under the age of 3.

What makes this program almost-perfect?

Let’s do a run down of the stuff I value in programs.

It’s minimal equipment

Ideally two kettlebells somewhere between 20kg and 28kg range will do. This gives you heaps of options for carries and enough of a challenge for the swings. 

If you want to go super-minimal, you can get away with a single kettlebell. Again, anywhere between 20-28kg should do for most. If it’s too light for swings, you can always do them with one arm. But let’s face it, 28kg isn’t too light.

Bonus. If you happen to have a 4-12kg kettlebell, you could do a bottom up variation of the get up. Great for building shoulder health, and destroying egos.

It’s full body and covers all the movement patterns 

Push: crawl, push up
Pull: carry, swing
Squat: squat to stand, lateral lunge, get up, 1-leg squat
Hinge: get up, swing
Rotation: crawl, standing cross crawl, get up
Locomotion: carry
And single leg because life is so much nicer with a decent balance: standing cross crawl, 1-leg squat

The movement prep itself serves a purpose beyond just warming up the tissue. It also helps you to keep the upper back and hips mobile. Important stuff in a world that revolves around chairs.

Plus I threw in as many cross body movements as I could without turning this into a circus. It’s good for your brain, apparently. The cross body movement, not the circus.

Simple and quick to complete

With adequate rest periods this shouldn’t take you more than 40 minutes. But really, when in a pinch you could be done in 20 minutes. This is great for all us parents who always have to be somewhere soon.


Yep. Because, well, yeah it is. As long as you don’t do anything your body shouldn’t do.

But unlike Born to Run, it’s not perfect 

You still need a kettlebell 

This one’s rather obvious. If you don’t have one I suggest you go buy it, or join a gym. What else is there to say, really?

Not seeing the weights go up from session to session

This can be frustrating or even demoralising for some. You need to have the patience and persistence for constant strength method.

Lack of pure upper body pull

Yes, but we are getting plenty of upper back work from the carry and swings. You could also throw in some inverted rows or pull ups of any variation if you so desire. Great for the arms and whatnot. But definitely not necessary.

And in case you’re thinking this is not challenging enough

I beg to differ. You can do all kinds of evil progression with the exercises. 

Progression IProgression IIProgression IIIProgression IV
Carry (suitcase, farmer, rack, waiter)Slow, high knees with full exhale on each stepSuitcase and rackSuitcase and waiterDouble waiter
1-leg squatSlow the tempoPause at the bottomGo lower1.5 reps
Push upSlow the tempoPause at the bottomHeels pushed to wall1-arm progressions
SwingLess restLonger set1-arm1-arm less rest
Fancy progression table to please your eyeballs.

But honestly, most people get bored and never go beyond the second progression. That’s a fact.

In closing

Good programs don’t have to be complicated or have a ton or variety. But we trainers have a tendency to make them so because of boredom and trying to impress someone. I’ve been as guilty of this as anyone.

Also, what’s your perfect, or almost-perfect record?

Next step

The Safest and Most Sustainable Way to Get Strong

[1] “Which one record/book would you take with you on a solo space mission to Mars?” A question I ask in my new client consultation form. In case you wondered. Now you know.

How To Decide Your Next Training Goal Part III: Measuring Fitness and Filling The Gaps

How To Decide Your Next Training Goal Part III: Measuring Fitness and Filling The Gaps

Plenty of gaps in here.
Photo by Jan Genge on Unsplash

This is the third and final part of the series. If you haven’t read Parts I and II yet, I recommend you give them a geez before diving into this one. It makes this Part III far easier to get into.

You wouldn’t watch The Godfather Part III before watching the first two, right? Not that I am comparing this to The Godfather. It’s just the first that comes to mind when thinking of a trilogy of any sort.

Part I: Intro, overall health markers, movement, body composition
Part II: Strength and conditioning standards
Part III: Measuring fitness and filling the gaps

So this last part is less about how to determine your next goal and more about taking a step closer to that goal.

Fitness – the capacity to do shit

Fitness doesn’t mean cardio, bodybuilding or any of that. At least not today in the bubble that is this blog. Fitness means do you have the capacity and the goods to absorb and adapt to the stress required by your next step?

You’ve looked at the standards from Part I and Part II and perhaps seen some gaps in either your overall health, body composition, movement, strength, conditioning, or a combination of some of them. But gaps for what? What is it that you are specifically training for? 

It could be a sport related goal, but it doesn’t have to be.
As you’ll see in the first case study, a client in his mid-60s wants to be more fluid and graceful stepping in and out of his car. That’s the stress he needs to absorb and adopt.

The second case study is a lady who wants a better butt to elevate her Kardashian game. For her the immediate goal of absorbing and adopting stress means that she can handle the best exercises that deliver those results. 

Finally, in the last case study the client’s goal is a more typical athletic endeavour. For her it’s about being able to return to competitive outrigging and dragon boating and to paddle pain free after a shoulder surgery. 

Let’s look at these case studies. It can help you to narrow down your training program and get the results you need to keep progressing towards your goal.

Case Study One: hip mobility to get in and out of the car

A client in his mid 60s has started to notice how getting in and out of a car has become difficult, even uncomfortable as of late. He is already seeing an osteopath for the hip and wants to emphasise this goal during his personal training sessions too.

The curve ball of a thing is that although he has 45 minutes of training booked twice a week, he’s always around 15 minutes late. We need to be able to do the best we can in 30 minutes, without completely ignoring other aspects of his health.

I am telling you this to show that you don’t always need long bouts of training to move the needle forward. A good sessions done is better than perfect that never gets even started.

Here’s a sample of how I divide the session based on his goals.

0-15 minutes – movement prep / hip mobility x 1 round

  1. Diaphragmatic breathing to encourage posterior pelvic tilt
  2. Hip, shoulder, scapula rotations on all fours
  3. Rockback to heels
  4. Hip Pails/Rails in modified pigeon stretch
  5. Hip rotations
  6. Rockback to heels
  7. Glute hip bridges
  8. Carry

15-25 minutes – power / strength circuit x 2-3 rounds

  1. Lateral step (crossover, cross behind) to slam x 5 ea
  2. Reverse step to high knee (trying to crossover to bring knee and elbow to touch) x 5 ea
  3. Single leg squat to box with an isometric hold with the first rep x 8-12 ea
  4. TRX Row x 8-12
  5. Lateral crawl x 5 ea

25-30 minutes – conditioning x 5 rounds

  1. Rope full body waves – emphasising hinging x 20s work : 40s rest

Depending on the day we might go 20 minutes of warm up / hip mobility followed by 5 minutes of power / strength and 5 minutes of conditioning. It’s not perfect, but you do what you can in the time you’ve got.

Case Study Two: Butthurt

A lady with a goal to get her Kardashian to pop. A more advanced client with a few years+ training history.

0-5 minutes – movement prep x 1 round

  1. Breathing to center the busy mind
  2. Hip, shoulder, scap rotations
  3. Downward dog to step to rotation
  4. Glute side bridge
  5. Squat to stand
  6. Carry

5-40 minutes – strength x 3 rounds

A1 Lateral lunge to pulse x 5 ea
A2 Hip thrust march x8 ea

B1 Trapbar Romanian deadlift x 6-8 1.5 reps
B2 Vertical cable row x 6-8 1.5 reps

C1 Pike push up x 5
C2 Step down heels touch x6-8 1.5 reps

40-45 minutes – conditioning x 5 rounds

  1. Skillmill 30s work : 30s rest

Case Study Three: Return to competitive paddling

Bilateral shoulder surgery. Now at the stage of building more power and strength to return to competitive paddling.

0-10 minutes – movement prep x 1 round

  1. Breathing
  2. Hip, shoulder, scap rotations
  3. Big 3 shoulder activation
  4. Side plank
  5. Glute side bridge
  6. Cable shoulder external rotation (standing 9090)
  7. Carry

10-45 minutes – power / strength x 3 rounds

A1 Get up to hand x 4 ea
A2 Split stance chop slam x 5 ea

B1 Trapbar deadlift x 8-10
B2 Landmine single arm press x 8-10 ea
B3 Single arm seated row x 8-10 ea

C1 Elevated push ups x as many as possible with perfect form
C2 TRX row x 15


Done on her own on a different day.


When you have a goal in mind, it’s easier to specify the training program to get there. Find the gaps in your current health, body composition, movement, strength and conditioning as they relate to your end goal. Then fill those gaps appropriately. 

And if your current goal is a more elusive, say “to stay healthy and don’t get fat”, that’s fine too. Just make sure you are not not letting any of the aforementioned aspects of health and fitness to deteriorate too far from the baseline.

Thanks for reading the full series. You’ve been great. I thought I’d never get this out in time.