118 Fitness Facts

In the information age, a remarkable amount of information on anything at all can be found under your fingertips. It can be an overwhelming task deciding what has validity, applicability and where to invest your time and attention.

So, to save us all some time, here is a short list of things relating to exercise, recovery and life in general that have experientially and evidentially proven to be helpful.

1. Move often
2. Movement is a skill. Good movement takes practise
3. Mobility before stability
4. Move in different directions
5. Train movements, not parts (the body is a complex, dynamic SYSTEM)
6. Push
7. Pull
8. Squat
9. Hinge
10. Lunge
11. Lift
12. Brace
13. Rotate
14. Carry
15. Grip
16. Hold
17. Drag
18. Climb
19. Crawl
20. Roll
21. Balance
22. Jump
23. Hop
24. Bound
25. Throw/Catch
26. On two legs, and one
27. Learn to march and skip
28. Move sideways
29. Move backwards
30. Walk daily
31. Swim
32. Run
33. Sprint
34. Running and sprinting are not the same thing
35. Calisthenics
36. Play different sports
37. Play
38. Smile
39. Laugh
40. Relax more
41. Read more
42. Breathe deeply and slowly
43. Practise meditation/mindfulness
44. Do crosswords/learn a language (it’s good for the brain)
45. Sleep atleast 8 hours each night
46. Take power naps
47. Sit differently
48. Get away from your desk often
49. Drink more water
50. Eat more vegetables
51. Eat breakfast
52. Eat enough
53. Eggs are not bad for you
54. Supplements aren’t magic
55. Invest in your health
56. Fasted Training, Low Carb and Detoxes are largely overrated
57. Balanced nutrition = 90% healthy choices + 10% having a life
58. Take your shoes off
59. Strengthen your feet
60. Wash your hands
61. Take the stairs
62. Go outside often
63. Have a morning ritual
64. Do cardio (aerobically fit people live the longest, AND have better quality of life)
65. Intervals are hard, but time efficient. (perhaps not the best option for beginners)
66. Work on mobility maintenance DAILY
67. Healthy joints need movement
68. Get strong in stretch
69. Mobility = flexibility + CONTROL
70. Flexibility, without control is risky
71. Static stretching is overrated
72. Stability is not strength (you need both)
73. Strength is functional
74. Strength is protective
75. Strength is relative
76. Train to become robust
77. Use different implements (barbell/dumbbell/kettlebells etc)
78. Train for Power
79. Train velocity
80. Bodyweight before added resistance
81. Light before heavy
82. Slow before fast
83. Bilateral before unilateral
84. Stable before unstable
85. If it’s painful, don’t do it
86. If you’re injured, do what you can (within recommended guidelines)
eg. Can you modify an exercise, or train around an injury? Can you train anything at all?

87. Do the basics well
88. Do less, better (80:20 Rule)
89. Large movements
90. Full ROM
91. Perfect technique always
92. If you don’t know what perfect technique is, seek out a good strength and conditioning coach
93. If you’re new to training, seek out a good strength and conditioning coach
94. Good strength and conditioning coaches aren’t cheap, and cheap ones aren’t good
95. Have S.M.A.R.T. goals (successful people do)
96. Have a plan
97. Firm goals, flexible methods
98. Keep a training diary
99. Track progress, and progress appropriately
100. Manage training fatigue
101. Manage stress
102. Change/tweak your program every month or so
103. Strategic exercise variation
104. One size does not fit all (re exercises and plans)
105. Consistency is key
106. Ask for a spot
107. Share your equipment
108. Put your weights away
109. Build your team (people with a strong social support network perform better)
110. Join a group or train with friends (social dynamics matter)
111. Take time away from training once in a while
112. Take holidays
113. Work + Rest = Success
114. Fitness is simple, not easy
115. Show up, do something
116. Accumulate small wins
117. Focus on process, not the outcome
118. Aim for progress, not perfect

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