In partnership with

Issue #48

1) Hang Longer.
2) Start Smaller.
3) Move Smarter.
4) Track Sooner.

Read time: 4 minutes

Hey Disciples of Steel!

Remember last week’s poll where I was asking you if you’d prefer talking to Shihan, a super intelligent AI instructor, or me, less intelligent but who actually knows what sore muscles feel like?

I’m quite happy to share with you that Humanity is not dead and robots haven’t won yet.
An overwhelming majority of you (91%) would still prefer talking to me.

So first of all, let me remind you that you can always reply to these emails, I receive your messages and I always respond.

But I’m working on a more convenient way to help you with your training and give you ongoing support.
This was the purpose of the AI instructor but I guess that’s off the table now, so if you have any idea how I can stay connected with you on your fitness journey, please let me know.

Anyway, this reminded me why I started this newsletter, and that some of you face delicate challenges that can’t be put in the hands of a bot.
So today’s edition is all about how to train if you’re a very beginner or a rehab patient.

I hope it’ll help and I wish you a strong week ahead!

If you need help or have a question about your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. Hang longer to get better.

The dead hang with a resistance band is a simple but powerful tool, and in some cases, a great hack!

It helps you build grip strength, improve shoulder health, and get closer to your pull-up goals no matter your current level.

Using a resistance band makes it easier to hold on longer, which lets you focus on good form and steady progress.
This makes it perfect for beginners or people rehabbing their shoulders, but it can also be used by more advanced athletes who want to increase time under tension.

Hanging stretches your shoulders, lats, and spine, which is a lifesaver if you sit a lot or have tight joints and muscles.
It can even ease shoulder pain and improve your posture.

Grip strength is another huge benefit. A stronger grip means better performance in all pulling movements, from rows to pull-ups.
All recent studies even show a strong correlation between grip strength and longevity.

Finally, different sizes of bands allow you to scale the hang to your current level, so you can build strength at your own pace.

Click this link for the full YouTube video and instructions.

2. Start small, go far.

Were you prescribed “some exercise” but don’t know where to start?

If you suffer from chronic pain or have been out of shape for a while, you may have a few questions and concerns about working out.

The advice for very beginners and people starting a rehab program is broadly the same.
Start small, focus on light functional training, and prioritize form over everything else.

By light functional training, I mean exercises that are based on movement using light equipment like resistance bands, wellness balls, other balance tools, and maybe light dumbbells.

Do a lot of repetitions, work through your full range of motion as long as there is no pain, and rest as much as you need between sets.
Stretching before and after exercise is important at every level of fitness, but even more so when you’re just starting.

As always, make sure you sleep enough and take full rest days, and learn to listen to your body

Follow these few guidelines and working out can only make you stronger than ever before.

3. Mobility is key.

The point of any form of physical training is to improve your life and well-being.
It shouldn’t leave you feeling broken, chronically tired, with tape wrapped around every one of your joints.

Strength training can fix some types of pain.
But if you have fragile joints, weak connective tissue, and lack flexibility, you can’t keep beating up your body and expect things to get better.

This is why prehab work, like conditioning and mobility exercises, is so important.
And you must complete that work before you increase resistance in your training.

If you missed that step, it’s never too late to take a break and go back to the basics for a while.
You can only come back stronger

Remember this if you want to be a complete athlete:
For every strength workout you do, there should be a mobility workout too.

4. Track from the start.

Now that you started, how do you know if you’re doing it right?

Setting small realistic goals is the key to staying engaged and consistent, but also to keep sure you’re on the right track.

And it is even more important at home, because there’s usually nobody to help you watch your progress.

One very hard thing to do in fitness is to notice your own improvements.
For that reason, the goals you set should not only be small, but also easily measurable.

Keep notes of how much you lift, how many reps you complete, your waist and biceps measurements etc., and how they evolve over the weeks.
These concrete little milestones will act as visible steps that guide you on your journey.

While your progress may not always be linear, if you record, track, and assess, you’ll keep moving in the right direction.

Fitness News

1. Choosing the Right Rehab: Finding the right rehabilitation center for yourself or a loved one is a critical decision, and this article breaks down essential factors like treatment types, staff expertise, and program logistics to help make the best choice. Read more.

2. Rucking Workout: Rucking is a functional workout that combines walking with a weighted backpack, helping to build core strength, improve posture, and boost cardiovascular health in just 30 minutes. Read more.

3. Smartwatch Health Data: Smartwatches are transforming healthcare by providing real-time data on sleep, heart rate, and activity levels, offering doctors a new way to monitor and manage patient health remotely. Read more.

4 Million People Found Peace with BetterHelp – What’s Stopping You?

Do you find yourself stuck in a loop of worry and self-doubt? You’re not alone. Millions struggle with these thoughts, but you don’t have to. BetterHelp therapists specialize in helping clients change unhelpful thinking patterns and build healthier habits. Answer a free 5-minute quiz to get matched with a therapist today and start therapy from your phone, computer, or through text. Plus, use your FSA/HSA dollars to cover therapy and enjoy 30% off your first three months. Don’t wait—take control of your mental health now.

Claim 30% Off

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about training.

Thanks for reading and see you next week!

- Nico

Share with friends, get prizes!