The 'Initiation to Resistance' Test You Can Take Right Now!

The more and more I talk to people, the more and more I realize how little people know about resistance training.  This is not good!


I've had first sessions with many clients who have been active in the gym for years.  These clients were stuck on the idea that walking on a treadmill was a great workout.  Little did they know that the treadmill, or any other form of light cardio for that matter, does basically nothing for their muscle quality.

I want you to really think about the movement that goes along with an average walking pattern.  Your arms are going to swing a bit, but how much added resistance are they under?  You're muscles have been supporting and moving your body for your entire life, I think they're used to your own bodyweight.  Light arm movement is about all you're doing for your upper body during a walk, or a run for that matter.

Well, the lower body has to be doing plenty of work, right?  Once again, walk by a mirror and look at the actual range of motion your leg has to move through to take a step.  Your hip flexor has to swing your leg a few inches while your calf has to do some flexing, thats basically it!  Again, those muscles have been holding you up for years, I think they're used to it by now. 

The treadmill is a great piece of equipment for its purpose, but too many people think their workout is complete after a walk on the treadmill.  I've got a test to prove to you just how complete that workout really is.  I call it the 'Initiation to Resistance' test.  What you are going to do is perform three sets of bodyweight squats.  You will use a chair if necessary.  I'm going to keep this real quick because I want you to give this a shot!

Step 1: Find a chair or a platform that has a rough height of 4 inches below the bottom of your knee.  This height is enough to put you into a proper squat position, which is important.

Step 2: Stand in front of the platform and place your arms straight out in front of you.  You should look like you're impersonating Frankenstein or any old mummy character.

Step 3: Push your butt back and sit onto the platform with full control until you're sitting on the platform.  No falling onto the platform!  Your heels must not come off the floor here!

Step 4: Without using momentum to rock you forward, reverse the motion and stand up while keeping your heels planted on the floor.

Step 5: Repeat Steps 3 and 4 until you've reached 12 reps.  Pay attention to form and detail with each rep.

Step 6: Rest for 1 to 2 minutes, as needed.

Step 7: Perform 2 more sets of 12 reps with proper rest in between.

Step 8: Go about your daily life.

What you have just done is given your body a stimulus that it normally doesn't receive on a daily basis.  You have used muscles that aren't used on the treadmill or any other time you're simply walking from place to place.  Your legs might feel weak or wobbly at the moment, which is a sign that your muscles are highly deconditioned.  That fact should concern you!

I'd like you to report back tomorrow and assess your level of soreness.  Honestly, if you are feeling sore from bodyweight squats, you need to add resistance training into your workout routine.  Performing 3 sets of a bodyweight movement is not something that should be stressful for your body.  My test uses squats, a basic human movement.  You are born to be able to squat, push, and pull.  If you find it difficult to do these things without feeling tired or sore, something has to change.

Thanks for reading, and a special thanks if you tried the test!