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Wellness / November 13, 2015

Lifting Weights with the KISS Method

Written by: Jon Gaffney

Things move at such a fast pace these days that it’s hard – and nearly impossible – to keep up with. Our phones compute at a rate computers couldn’t 10 years ago, cars are starting to drive themselves, and we can track our every waking and sleeping moment with “wearables.” Everything changes constantly, faster and faster. Fitness seems to be following this same trend: CrossFit, pilates, kettlebells, Insanity, MovNat, and so on. Every season, a new way to get “fit,” “jacked,” or “shredded.” Honestly, it’s absurd. Fitness is a simple equation that needn’t be so overly complicated.

After two decades in the gym, you start to notice things; patterns that repeat themselves month after month, year after year. The people who succeed at being fit are the ones who follow the KISS Method. They keep it simple and they keep replicating the process. There’s three things they all do.

1) They lift weights.

They don’t balance on a Bosu ball while lifting either. They come in with a plan and they execute that plan. They do the basics and they do them well; deadlifts, squats, bench press, and rows. They don’t use machines unless it’s cable towers. It’s simple, it’s proven, and pretty much any gym in the country will have the basic equipment you need to get after it. They superset where they can to maximize the time spent to output ratio.

 

2) They run.

Maybe not long distance or at competitive splits, but they get out and run. Stairs, sprints, suicides, intervals, and 5k’s. They know that fitness isn’t just the strength to move things, but the lungs to do so for long periods of time. They know that running can prepare them to do other things in life. It’s not overly complicated, and they don’t make it that way.

3) They’re consistent.

This is really the key, they show up over and over again. Consistency is the hardest thing for most people, but the successful ones make it the priority. They track their workouts to know where they’re progressing and focus on their weak points. Consistently doing the simple things, and doing them well will beat out any fad, trend, or panacea workout every single time. It builds fitness over time and instills habits, good habits. The lifting and running just becomes something they have to do, like brushing their teeth or doing the laundry, albeit more satisfying and hopefully more fun, but it’s no longer expendable.

In the end, it’s all about what your fitness goals are and you can tailor the previous three points to best fit that. If you’re a climber, your lifting and running will be different than if you’re a Brazilian jiu-jitsu athlete, but the building blocks are the same. Keep your workouts stupid simple and stick to your plan. Life’s complex enough already.

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about the author

Jon Gaffney

Jon Gaffney is a wanderer. A native of New England, his warm months are spent in pursuit of water activities and his cold months training for the warm months.

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