1. FILLERS INSTEAD OF WARMING UP?
We all know warming up matters before training. I know it, you know it, and so do your clients. I’m not against warming up, and I do include it in programs. The problem is the long laundry-list warm-up—ten, fifteen, sometimes twenty drills covering breathing, thoracic mobility, glute activation, and stretching. That kind of stack can feel overwhelming, and many people would rather skip it than do it.
This doesn’t mean those drills aren’t valuable. It just means that many people won’t do a lengthy warm-up. That’s where fillers come in: simple, low‑intensity mobility or activation moves performed during the workout, usually during rest periods. In short, they’re a practical way to include the work people need without turning the warm-up into a chore.
I’ve written about fillers before and how to fit them around the main lift of the day:
– Fillers For the Deadlift
– Fillers For the Squat
– Fillers For the Bench Press
– Fillers For the 1-Arm Preacher Curl vs. Chains with a 3-3-1 Tempo Drop Set
2. UNDERWHELM THEM EARLY
I borrowed this idea from my friend Mike Robertson because it captures my approach with new clients. In the beginning, I want them to soak in the basics: hinge, squat, push, pull, carry, and some single‑leg work.
Exactly which variations depend on health and injury history, goals, ability, and anatomy. But from a programming standpoint, the goal is simple: keep things straightforward and repetitive. A program that’s mind-numbingly boring helps people learn and own their movement. They don’t need a coach whose sole aim is to entertain.
Training should be enjoyable, but that enjoyment should come from steady progress, not constant novelty. A saying I often use is: “Your progress in the weight room is tied to how well you recover.” That means more sub‑maximal work (about 65–80% of 1RM), plus general conditioning (Zone 2), good sleep, enough calories, and proper hydration.
3. EASY TRAINING IS GOOD TRAINING
Sticking with the idea of underwhelming them early, I believe easy training can be highly effective. I’d rather a session feel doable, leaving clients thinking they could do more, but choosing not to, than leaving them battered and unable to recover.
That doesn’t mean we avoid effort. It means training should be challenging but sustainable. Progress in the weight room is driven by recovery. Include sub‑maximal loads (65–80% of 1RM), more general physical preparedness work or Zone 2 cardio (heart rate around 120), plus good sleep, calories to support goals, and proper hydration.
4. IS IT NECESSARY TO DE-LOAD OFTEN?
Many gyms use a deload week every fourth week to reduce volume or intensity. It makes sense in some setups, especially with monthly package renewals and billing.
But there are several factors to consider:
– Training frequency: someone who trains only twice a week may not need a deload as often as someone who trains four times.
– Experience and goals: a beginner focused on health will have different deload needs than someone aiming for a powerlifting meet.
– Life: work, vacations, and daily commitments can create natural deload periods, sometimes making deliberate deloads unnecessary.
There are many ways to deload: reduce overall volume, substitute lighter movements, or switch to a more split-style approach for a week or longer. I’m a fan of taking a full week off once a year for a reset.
I’ll sometimes delay a formal deload until progress or performance clearly drops, or until a client asks for it. If someone comes in looking worn out, I’ll opt for a lighter session—still moving but not loading up to heavy weights.
