These sets will not just check on if you are a lifter who is performing great enough, but, it will give you a full body safety check. If you are younger than 50 and struggle with one of these tests, start thinking about your long term health and fitness.


  1. Balance on One Foot for 20 Seconds

This isn’t hard, but failing the stand on one foot assessment for 20 seconds, even failing for 10 seconds might be a sign of a serious problem. Leg strength is a precursor to powerful lifting.


  1. Do 20 Rep – Squats

This protocol is legendary. Just do your time. All the old – timers have put their time in with 20 rep squats.


  1. Sit on The Floor Without Using Hands

Just lower yourself to a cross-legged sitting position and shift to the sides of your feet when you get low, then the same way going back up.

If you are a lifter it should be easy for you to go from standing to sitting on the floor without any assistance of your hands, knees or shins and then get up without putting weight on any other part of your body than your feet.


  1. Slightly Longer Rest Periods

A half minute’s rest between sets has been shown to increase calories burn by 50 percent compared to two minute rest period. Yes, but for you as a lifter is better to add another 30-60-90 seconds to that and do your next set with full strength.


  1. Eat Accordingly

Eating properly is the right key for your training. Lifting burns calories during the sessions and for hours after ward as the muscles recover, which is why having muscle and strength training aids in fat loss. We recommend you to eat egg whites, nuts, almonds, lean beef, rotisserie chicken, brown rice, tuna, beans are also high in fiber, low in fat, and rich in muscle-building protein.


  1. Be Consistent

Lifting can be frustrating, painful, rewarding, hard, easy, tiring, and exciting. Trust that all the time you spend working your technique and body awareness, will totally pay off. Enjoy your journey.Without consistency you are not going to get anywhere in bodybuilding, even if you have the best genetics. Being patient and consistent with both – your training and your nutrition is the key. To be clear one without the other, doesn’t work.

If you quit one of them you don’t pick up where you left off. Instead, you have to start over and that’s why consistency is crucial.


  1. Knee sleeves and wrist wraps

Knee sleeves are designed to protect the knee from future injury or risk of damage. This protection is especially important for knees when you put yourself under great daily pressure like running, jumping, weightlifting. Knee sleeves also add a valuable compression element that increases blood flow and reduces pain, not only during, but also after performance. Wrist wraps are designed to help stabilize the wrist for weightlifting. The wrap creates opposing tension that will prevent over- extension of the wrist. If you wear knee sleeves & wrist wraps, they are going to stink badly. Wash your funk.