The Secret to Lifting Heavy and Feeling Good
So you want to lift heavy things and feel good as f*ck while you do it…
I've been coaching this exact goal for over a decade, and the biggest difference maker I see between lifters who achieve their goals and those who don’t is probably not what you expect.
People who come to me are often looking for the magic pill - a gut health protocol, a training or nutrition plan customised to their menstrual cycle, a complex strategy to fix their hormones, a weekly counselling session about their relationship with food…
Well, I do none of those things… but also, all of those things.
“What the f*ck are you talking about, Ben?”
I’ve found that hyper-fixing on any perceived limitation, especially when you give them a sexy label, almost always leads to inferior results.
Instead, I focus on the big rocks.
Why You Go to the Gym
Understand your reason why you go to the gym
What are the daily rewards, rather than just looking at long-term outcomes
Use your "why" to stay committed and driven every day
What You Do While You’re There
Have a program that is deliberate and thought out
Train with high levels of effort
Focus on effective exercises that “like you”, not the latest TikTok trend.
What You Eat
Focus on energy balance and macros
Reach your fibre goals from fruit and veg
Build flexibility into your approach
How You Live When You’re Not Training
Prioritise quality sleep (7-9 hours per night)
Manage stress through mindfulness and hobbies
Make time for outdoors, family and friends
The Coaching You Need
Make a social contract based on what YOU are willing to commit to each week.
Remove emotional decision-making through a coach looking at objective data
Reduce overwhelm by letting your trainer take care of the complexities of your plan and focus on doing the thing.
Wrapping It Up
Getting these things right indirectly corrects 99% of the perceived issues most lifters have and, as a result, unlocks results that come easily and consistently.
So, stop looking for the magic pill and start focusing on the big rocks. Know your why, master the basics, fuel your body, live well, and work with a good coach. You’ll be lifting heavy and feeling hotter in no time.
