Quick Wits: It's Time to Be More ASSERTIVE In the Gym Artwork

Wits & Weights | Strength & Fat Loss Over 40

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Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

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Wits & Weights | Strength & Fat Loss Over 40

Quick Wits: It's Time to Be More ASSERTIVE In the Gym

December 07, 2023 • Philip Pape

0:00 | 4:44

Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.

It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself and for others.

Tune into today's Quick Wits to learn how!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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Educational content only, not medical advice.

Philip Pape 0:00

Have you ever moved around too much , adjusted your hands , wiggled your hips , moved your feet back and forth before just grabbing the bar and doing the lift ? Today we're talking about a non-negotiable trait . Every lifter needs to cultivate Assertiveness in the gym . It's not just about etiquette , it's about safety , efficiency and respect both for yourself and for others . Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in .

Philip Pape 0:56

One thing I learned early on when I was starting to lift weights the right way is the importance of being assertive with the bar . We're going to start with weights , but then we're going to talk about assertiveness in some other areas . When you're working out , I think this is actually a very important trait to cultivate so that you could be more precise , more efficient , more effective , more safe and respectful of the equipment and the others in the gym . So when you approach that bar whether it's for a press , whether you're on the bench , ready to grab it off the hooks for a bench , whether you're ready to set yourself up under the bar for a squat or you're putting your shins up near the bar to do your deadlift pull . This is a moment of commitment . You need to own your space , set it up with purpose and command the lift . This assertiveness translates to every aspect of your gym routine , from selecting your weights to securing your spot on the platform , because it's really a form of mindfulness . You've heard me talk about how my lifting is a form of mindfulness , but it also puts you in a zone where you're going to do what you are there to do , and that is to train . You're not there to exercise . You're not there to get a sweat or get sore . You are there to train , and being assertive is actually the safest place to put yourself in , and it also allows you to be objective with how you do the lift .

Philip Pape 2:20

Remember , assertiveness is not being aggressive . It's not aggression . It's really about clear , confident action . Be decisive when you load the plates . Make sure you grab the plates off the plate , stand the proper way , be meticulous with your grip . Brace as if every move is part of your performance . I brace when I move the plates around as well , because it keeps you safe . It puts you in that locked athletic position . That precision and awareness that you bring to each rep apply it universally . Your setup is the prelude to success . But assertiveness doesn't end with the bar .

Philip Pape 3:00

What about your time in the gym ? Your time is valuable , so being assertive means having a plan and sticking to it , setting boundaries , like those moments that you need to focus right when you are not able to chat , when you're not on your phone , maybe when you're not listening to music , and when it's time to lift , you're there , present and undeterred . And then we have bracing . Bracing is a very important part of especially the big compound lifts , whether you're wearing a belt or not . But we are bracing for impact , we're bracing for success .

Philip Pape 3:34

When you're moving the heavy plates or preparing for big lift , you're not just moving mass , you're setting the stage for your body to act as one cohesive unit , and that requires your full , assertive attention . So the next time you walk into the gym , whether it's a home gym or a community gym be assertive , not just with the bar , but with every step you take , every plate you move , every second you spend , because how you do anything in the gym is how you do everything , and I think it's a pretty good metaphor for life . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their Wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .