“It is easier to find men who will volunteer to die than to find those who are willing to endure pain with patience. “

-Julius Caesar

When you begin your 5 x 5 workout program, or any new training routine for that matter, please leave your ego at the door and practice patience.

My brother Jeremy texted me about a week ago:

“Joined a gym for the first time in nearly 4 years and started the 5 x 5 today!”

I was beyond thrilled for him. I remembered him musing about his very first squats after the years off from weight training. He told me that in his initial workout, he worked his way up to 135 pounds.

Despite the fact that I know he’s strong and capable, this sounded aggressive for a man in his early 40s who hadn’t touched a weight in four years. I was mildly alarmed. Starting a new workout is a lifestyle change, and there is zero rush on this journey. Safety combined with patience will inevitably lead to confidence at the outset of any new training regimen. Confidence will propel you towards the results you seek.

I remained silent because he’s my big brother. That was a mistake in leadership on my part. I did give him a bit of advice after his workout though.

“Jeremy, I wouldn’t add a pound until rep number five isn’t challenging. Check in with me when that last one is smooth, and we can talk about how to add weight.”

Yesterday, he sent me this.

“Help. Doing squats and felt my back let go. Home icing it…ugh.”

I sped from elation to concern and utter disappointment in under 72 hours. Imagine how he felt.

My detective work was cut out for me. I began my checklist. There had to be a cause. Did he warm up? Check. Was he hydrated? Yes. Did he train on his off day thereby not allowing his body to fully recover? Nope. I had to take a deeper dive.

Although he agreed with my advice, I had to ask if he added weight.

“I went up to 155,” he responded sheepishly. Boom.

Folks generally move too quickly with their weight additions because they think they will reach their goals of strength, fat loss, muscle gains and fitness in a more timely fashion. They want to be recognized by their peers, loved ones and ultimately themselves as having improved, and they can’t wait to arrive at the destination. They step on the gas pedal and hope they don’t get a ticket. But when the sirens start flashing and the cop asks for your license, you’re late at best. Sometimes, you may not arrive at all.

Jeremy got hurt, in my humble opinion, for two reasons. One, he needed to begin his program with more patience by beginning sans weight and two, he needed to not add weight until his body was used to the new (relative to his time off) movements. From Nerd Fitness:

Remember, if you are doing the same workout as last time, but each rep is more solid and with better form than before, you’re still doing better than you were last workout – you’re still leveling up. You don’t necessarily have to go up in weight every workout to see gains. Less rest between sets, more control and better form, and more repetitions all mean you are getting stronger.

In other words, while how much weight you’re lifting is a measure of strength, it’s not the only one. If your reps are getting easier, you’re getting stronger. If you’re experiencing less soreness, your body is adapting. If the movements feel less foreign and the positions feel more natural, your brain is making adjustments. Seeing these signs tell you that you are making appreciable progress.

This isn’t rocket science; it’s about self-control and discipline. Working smart is as big a hurdle as working hard, for some.

Jeremy will get back on the bike. When he does, he’ll be ready to move at a more appropriate pace, and I’ll be there to support him.

Kap