I had some fun with ChatGPT. Here’s my prompt and the advice given. What would you add? Anything you disagree with?
Absolutely—here’s the kind of no-nonsense advice I’d give a beginner after 30 years of lifting, learning, and living it:
Foundational Principles
- Show up consistently. Progress favors consistency over intensity. Don’t skip sessions.
- Master the basics. Squat, deadlift, bench, pull-up, row, press. Everything else is secondary.
- Don’t ego lift. Control the weight. If you can’t own the rep, it owns you.
- Track everything. Workouts, weight, sleep, food, injuries. Feedback builds progress.
- Form before load. Perfect reps with light weights build a body that can handle heavy ones.
Training Smart
- Progressive overload is king. Slowly increase weights, reps, or difficulty. No exceptions.
- Focus on compound lifts. They give the most return for your time and effort.
- Deload every 6–8 weeks. Your body grows during recovery, not during punishment.
- Warm up properly. Mobilize your joints, activate muscles, and prepare mentally.
- Sleep like it’s your job. At least 7–9 hours—non-negotiable if you want results.
Nutrition and Recovery
- Eat real food. Meat, eggs, rice, potatoes, fruit, and veggies. Limit processed junk.
- Prioritize protein. Hit at least 1g per pound of lean body weight daily.
- Hydrate aggressively. Dehydrated muscles don’t perform or recover well.
- Supplements are minor. Creatine, protein powder, maybe fish oil. Focus on food first.
- Listen to your body. Pain is a signal. Ignore it, and you’ll meet regret.
Mental Game
- Forget motivation—build discipline. Train even when you don’t feel like it.
- Be patient. Think in years, not weeks. Strength is a long game.
- Stay humble. You’ll always be learning. Respect the iron and those who came before.
- Don’t program-hop. Pick a proven plan and stick with it for months, not days.
- Enjoy the process. If you hate it, you won’t last. Find joy in the grind.
This stuff works. It’s not flashy, it’s not gimmicky—but it delivers. Stick with it, and you’ll change your body and your life.
