I see all these people taking time off from the gym when they shouldn’t be. They’ll say, “Bret, I haven’t trained for the last 3 weeks because my back is hurting!” Even when your back is not up to par, you can and should still train. You can do bodyweight single-leg movements (I don’t care who you are - try performing 30 Bulgarian split squats… that shit is hard); you can usually do basic posterior chain exercises like glute bridges, and band hip abduction work is usually well-tolerated. Throw a Glute Loop around your thighs and do 2 straight minutes of glute exercises. Trust me - your buns will be on fire.
A guy said to me, “I can’t lift right now because my right shoulder has been hurting”. I said, “You have 2 shoulders, 2 elbows, 2 wrists, a pair of scapulae, a spine and pelvis, 2 hips, 2 knees, and 2 ankles. You could perform arm isolation exercises, presses and pulldowns with your left arm, rows, abs/core, glutes, quads, hams, calves, and grip work. If 1/16 of your major joints are out of commission, train the other 15.”
A young woman said to me, “I can’t find the time to train - my new boyfriend gets annoyed when I go to the gym.” I said, “Your confidence, strength, and physique drew him towards you. Don’t lose yourself or compromise your health.”
If you’re depressed, strength training will usually make you feel better. If you’re stressed, a quick workout will leave you refreshed. Walking and moving around is the secret sauce that adds years to your lifespan. If you’re in pain, bed rest is never the solution. You’ve gotta get out there and stay active, doing what you can and gradually progressing.
Boohoo - you can’t squat or deadlift right now? Instead of whining about it, work on improving other areas which often pave the way for new PRs. For example, hammer single-leg, glute accessories, and grip so that when your back heals up, you have some newfound muscle gains to take advantage of.
Life will kick you around, but the gym will always be there. And if you know how to train with bodyweight, your home is a gym and your body is a barbell. It’s the healthy habits we ingrain that keep us sane. You can’t stop now! #gluteguy #glutelab