Do you see how much you can bench press every time you walk in the gym? If so you’ll eventually notice a decrease in weight/strength closely followed by a few typical aches and pains. As I mentioned, the words “how much” and “bench press” are rarely separated, but the truth is that the one repetition maximum lift (or 1RM) serves no useful purpose in health and fitness training with the aim to gaining weight. Outside of competitive powerlifting (where the most seasoned athletes typically reserve the single repetition maximum for the actual competition) it’s only purpose is to satisfy your ego or other’s curiosity. Don’t give in to peer pressure or your own insecurity. (Now, don’t get me wrong…I’ve been there too.) It’s just that there are much better and safer ways of tracking progress for most individuals. Why don’t people ask how well you perform an exercise, how much control you have, that’s much more important and a greater indicator of mastery.

Did I say the bench press was “bad”? Absolutely not! But it is not a magic bullet and should not serve as a quantifier for self-esteem. Nor should it be used as an overall measurement of strength or fitness. It is just the bench press, one of a hundred exercises that involves the pecs and can help in developing “pushing” strength. And like all of those other exercises, the bench press should be carefully evaluated for use by determining your true goal and your individual anatomical structure…not because of tradition or myth.

Walking is the simplest, easiest, most universally available fitness plan on the planet. Nearly everybody can do it. It doesn’t require expensive equipment. You don’t have to join anything. And it is remarkably effective.

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Most doctors now recommend alternating aerobic exercise with weight lifting, or strength training. Aerobic exercise conditions your heart, lungs and blood vessels, and strength training conditions your muscles.

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Would you like to ramp up your fitness program? To lose weight faster and reach a higher level of fitness more quickly? You might try interval training.

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Are your kids game-playing, computer-addicted couch potatoes? Do they eat too much junk food? Would you like to get them to exercise more and have a healthier lifestyle? Here are some tips that may work for you and your family.

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The word, “fitness” means different things in different contexts. In the context of cardiovascular fitness, “fitness” means that your heart, lungs and blood vessels can supply enough oxygen to your muscles to keep you going. The more fit you are, the longer and harder you can exercise.

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