My Philosophy On Movement

Like nutrition, the movement space can be equally overwhelming - can’t do this, can’t do that, watch out for this, watch out for that. There’s no doubt that movement in all its forms, including strength and endurance training, mobility, and flexibility, is very important in its own way. Although I’m a certified personal trainer, I don’t consider myself an expert in this area compared to my knowledge in other fields. However, I have been deeply interested in strength training and sports since I was very young. So, I’m going to share what works best for me and my clients on this topic.

Movement is fundamental to a smoothly running body, and the benefits of exercise are widely recognized - which is great. However, there is a lot of dogma about what’s right and wrong. Personally, I believe it comes back to basics, but let’s explore why certain aspects, particularly strength training, are often approached incorrectly.

Movement for me is generally functional, body weight, and outside.

I would estimate that roughly 95% of strength training is catered to bodybuilding styles. This is a major issue for me, to be honest. While there is a time and place for these forms of training, most people neglect other components of movement - flexibility, mobility, and low-level movements like yoga and walking.

Most of us are not aiming to become bodybuilders, so why do we train like them? Instead of focusing on isolated movements like bicep curls, we could be investing our time in whole-body movements that offer a better return on investment. Additionally, gyms often lack natural light, which is another drawback.

The advice I give to my clients, based on my own experiences of lifting weights since I was 13 (yes, very young), is to reshape our concept of an optimal physique. Rather than aiming for body composition goals, focus on functionality and feeling good in your body - this is crucial.

Optimal physiques should be ancestrally aligned. Look at photos of people from certain tribes around the world from the 1930s, before the Industrial Revolution. They aren’t built like bodybuilders but look fit, functional, and happy - this is key. Even sherpas in Nepal have some body fat, yet they are some of the fittest and strongest people on Earth, and there is no issue with this. Again, it comes back to functionality and feeling good.

Bodybuilders tend to have a lower life expectancy. Try finding someone over the age of 70 who followed a bodybuilding routine - you won’t. The larger muscle mass prioritizes energy in muscles over vital organs, which doesn’t work out long-term.

Personally, I only do strength training three times a week, and I have become stronger. This proves that less is more, recovery is key, and overtraining is too common. My strength training is always done outside, usually with bodyweight movements, which works best for me and my clients. This approach feels primal, similar to how our ancestors moved, unlike being in a gym doing tricep pulldowns.

Training outside also kills three birds with one stone: getting sunlight, being outdoors grounding, and getting a workout. Few people know that sunlight is actually anabolic, helping build muscle, increasing blood flow, enhancing hormone function, and dramatically aiding recovery and sleep.

I now prioritize mobility and flexibility more than ever for overall functionality and injury prevention, which will help significantly as you age. Aim for at least a 50/50 split of flexibility and mobility to strength training.

Some great resources for flexibility and mobility movements are Breathe Flow Yoga and Tom Merricks. These YouTube channels are a great way to get started with this kind of training.

For endurance training, I could personally do more, but I still do 1-2 sessions a week of sprinting and/or boxing. When it comes to cardio/endurance training, I encourage doing something you enjoy as the main component, whether it’s basketball or tai chi. These activities also offer a community aspect, which has great health benefits.

Key takeaways

• Realign your goals for your body. We’ve set unrealistically high standards with unachievable bodies on Instagram, often enhanced by performance drugs. It’s about feeling good in your body, functionality, and having fun.

• Low-level movements like walking and yoga can be done daily and are a great way to get outside and be present.

• Stop training like a bodybuilder; train and move as we are ancestrally wired to do.

• Training outside is key. Get creative and have fun - you’ll realize you don’t need much.

• Endurance training like sprints also has a primal aspect. Sometimes I like to do these after a fast, as if I were chasing prey.

• Listen to your body. If something doesn’t feel right, stop before you get injured.

If you’re interested in optimising your health, and improving your body composition by losing weight and gaining muscle, then please feel free to book a free discovery call or reach out for a chat.