7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

Learning how to use food for fuel and adopting a strict exercise early on can help keep your body working at full capacity. In the decades that follow, those types of healthy practices can help you stave off otherwise avoidable ailments like high blood pressure and heart disease.

“Forming good habits when you’re in your 20s will be easier than if you’re trying to develop them when you’re in your 30s, 40s, or 50s,” Rowley says. “At that point you may have to change your whole life around to implement them. Another reason to adopt healthy habits early on is so you can apply them to other areas of your life. That’s what Arnold Schwarzenegger did. The tools he learned in the gym helped build his movie career, and eventually got him into government.” 

Hiring managers and potential employers notice your appearance. So when you dress, look, and carry yourself like a disheveled blockhead, you’ll be pegged as a sloppy worker.

“Whether you’re in a suit or plumber’s uniform, being lean, fit, and in shape gives off the impression that you’re disciplined, hard-working, and intelligent,” Rowley says. “If you’re in your 20s and just getting out of school, it helps your career by telling people that you have the ability to get the job done.”

Research published in the journal Physiology & Behavior noted that eating sugary and high-fat processed foods led to subjects feeling tired and lazy. And a separate study published in the journal Population Health Management linked unhealthy habits outside of work with having a direct impact on productivity loss while on the job.

When you’re trying to get ahead, having the energy of a sloth won’t get you there. A healthy diet, strict exercise routine, and proper sleep hygiene are a crucial trio in maintaining energy and focus. 

The continuous challenge to lift more weight, blast out one more rep, or shave a fraction of a second off of your mile time will inevitably include numerous failures en route to achieving your goal. And that, Rowley says, is what sets the stage for successes later on.

“The first thing a bodybuilder learns is that failure is good,” he says. “If I fail, I grow. And that’s the opposite lesson you’ll learn in the business world. But the thing to remember is that the most successful people fail. They don’t cry over it, but it’s part of the journey. If you’re not failing, you’re not doing anything worthwhile. So take that failure and success you’ve experienced in the gym and bring it into other parts of your life.” 

Exercising and eating clean will put a pep in your step and provide you with the confidence to accomplish goals. 

“Typically, psychology will follow physiology,” Rowley says. “If you’re not feeling confident, start moving your body in a confident way. And when you’re fit with strong muscles, you move with confidence. Again, it’s about taking the lessons learned inside of the gym and using them in other areas of their lives.” 

Unless you have freakish genetics, you’re going to have to work your ass off to put up big numbers on the squat or bench press. To do that safely and injury-free, you need to set smaller, attainable goals.

“Those structured goals that you use in the gym where you’re doing something on a regular basis to get a predictable result can be a training routine for life,” he says. “Find habits that are working for others, whether it’s a schedule or training routine, and use them yourself. It’s a very effective way to achieve success.” 

“Staying in shape is easier than getting into shape,” Rowley explains. “And not being in shape opens you up to having other stuff pile on like type 2 diabetes, or extremes like cancer and heart disease.”

When you tack on what life throws at you — relationship woes, money problems, family commitments — starting from scratch when you’re older becomes more even more difficult.

“Taking care of your body when you’re young also keeps estrogen levels in check,” he adds. “Some guys in their 30s and 40s are pair-shaped and have breasts because their estrogen levels are too high. A bodybuilding lifestyle keeps your hormones and body fat under control.”

Never Commit These 10 Deadlift Mistakes

Anthony J. Yeung, CSCS

Get the inside scoop on the worst deadlift mistakes, why they’re bad and exactly how to avoid them.

Pin It

>

Never Commit These 10 Deadlift Mistakes

The deadlift is the must-have exercise to build total-body strength, pack on slabs of muscle, and sculpt an awesome physique. When done right, it strengthens the muscles at your hips, hamstrings, and back that generate tremendous athleticism. (Heck, it can even improve your posture.)

But walk through any commercial gym and you’ll struggle to spot a clean deadlift. Poor technique, however, makes the exercise harder and increases chances for injury—because the deadlift involves such heavy weights, the margin for error also skyrockets.

In this article, Matt Kasee, MS, CSCS, owner of Matt Kasee Training and Performance (and a 500lb-plus deadlifter), joins us in dissecting the worst deadlift mistakes, why they’re bad, andexactly how to avoid them. Don’t be surprised if you can pull much more weight—with less pain—the next time you deadlift. 

<>

1) Your Shins Are Too Far Forward

When you setup to the bar, keep your shins as vertical as possible. Avoid angling your shins forward, which resembles a squat.

“When your shins are too far forward, you can’t efficiently engage the glutes and hamstrings, which are the primary focus of the deadlift,” says Kasee. Also, because of your misaligned setup, the barbell will be too far forward as well—you’ll have to pull the bar path backward at some point to return the barbell over your feet. That wastes strength, use more quads, and stresses your lower back.

<>

<>

2) Your Torso Is Too Upright

The deadlift is not a squat. It’s a completely different exercise and movement pattern. “The basic movement of the deadlift is the ‘hinge,’” Kasee explains. “This allows you to work the hamstrings and glutes through a highly loaded hip extension.”

From the starting position, bend your torso over the bar while keeping your back flat. 

<>

3) Your Back Is Rounded

Never round your back while deadlifting—that’s a recipe for spinal injuries and lower back pulls and strains.

“Learn how to brace by taking a big belly breath and pushing out against your tightened abdominal muscles,” explains Kasee. “This creates tremendous internal pressure to protect your back and help maintain a neutral spine throughout the lift.”

<>

4) Your Hips Are Rising Too Fast

This is also called the “stripper deadlift.” (Use your imagination.) Guys will mistakenly raise their hips and lockout their knees before their upper-body has risen. But by lifting your hips first, you’ll have to extend with your lower back to pull the barbell up.

Instead, lift your shoulders and hips at the same rate. “At the start of the lift, develop tension through your hamstrings and glutes,” says Kasee. “Focus on driving your heels through the floor and pulling with upper back.”

<>

5) You're Not Dragging the Bar Along Your Body

As you lift the weight, drag the barbell along your shins and thighs. The further the bar drifts away from your body, the more stress you’ll put on your lower back.

“Think about pulling back and pushing your heels though the floor,” explains Kasee. “Engage your lats as you pull and this will ensure that the bar stays close to your body making it a safer and more-efficient lift.”

For proof, watch world-record deadlifters—you'll often see scrapes on their shins from dragging the barbell along their skin. 

<>

6) The Bar's Hitting Your Knees on the Way Down

A common complaint among deadlifters is the barbell slamming on the knees when lowering the bar. Instead, on the way down, reverse the same motion as lifting the bar.

“Push your hips back to initiate lowering of the weight,” says Kasee. “Do it in a quick, but controlled manner so you don’t put your body through unnecessary stress by doing slow eccentrics.”

<>

7) You're Deadlifting High Reps

Avoid deadlifting for high reps—with all the muscles and joints that it targets, deadlifting to fatigue compromises technique. Kasee’s favorite rep range for deadlifts is 2 to 6 reps.

“You don’t need to go much higher than that,” he says. “As you fatigue during the set, you put your body at greater risk of injury.” To target your hips and hamstrings with volume training, use barbell hip thrusts instead; you’ll strengthen the same muscles as a deadlift without the forces on your spinal column and lower back. 

<>

8) You're Not Setting the Bar Down Each Time

Although many guys bounce the weight or even miss the ground, each repetition must start from the floor.

“Bouncing the bar off the ground gives you momentum, making the lift easier,” Kasee explains. “You aren’t able to develop the strength from the initial pull off the floor.” If possible, use bumper plates and drop the deadlift from the top, each time. That eliminates the eccentric portion and forces you to pull from a dead stop. 

<>

9) You're Looking Up

Never look up. That hurts your cervical spine and strains your neck muscles. Although some lifters believe they can better maintain a flat back by looking up, you should still be able to keep a neutral spine regardless.

Keep your neck in a safe position throughout the deadlift. “In order to keep a neutral neck, find a spot a few feet in front of you and focus on that throughout the lift,” says Kasee.

<

START AGAIN?

NEXT

6 PHOTOS

Make muscular fatigue a thing of the past with these high-octane supplements.

10) You're Overarching Your Back at the Finish

At the top, avoid leaning backward or overarching your lower back to finish the rep.

“Fill your abdomen with a big belly breath before the lift and drive your hips into the bar at the top of the lift for lock out,” says Kasee. “At the top, you should be standing straight up with solid brace in your core and your glutes squeezed tight.” 

6 Things You Should Do After Every Workout

By Zack Zeigler

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

>

Post-Workout Tips

Your workout doesn’t end after your last rep. To reap as many rewards as possible from each training session, you need to devote as much time to your post-workout routine as you do to everything leading up to your first set.

Whether you’re looking to improve your range of motion, alleviate soreness, or boost recovery time, Nick Clayton, MS, MBA, CSCS,*D, RSCC, the Personal Program Manager for the National Strength and Conditioning Association, suggests doing these six things after you train. 

<>

1. Roll

We can’t promise it’ll be painless, but performing SMR [self-myofascial release] techniques using a foam roller can help improve flexibility, increase blood flow and circulation, and break up “knots” in soft tissue. It’s a good thing to do both pre- and post-workout.

“After your workout, use a foam roller before you do your stretches,” he advises. “While it’s similar to stretching, a roam roller affects more of the fascia connection. [And] breaking up a superficial layer of tissue enables you to get a deeper stretch.”

<>

2. Cool Down

Don’t make a beeline for the exit after your last set. Allowing the body to cool down after you exercise can prevent blood from pooling in the veins.

“I encourage athletes to cool down for five minutes, doing light cardio to flush out any metabolic waste products,” says Clayton. “Keep your cool-down activity specific to what you just exercised. So, for example, if you do an upper body workout, then use the row machine to target the area you just damaged.” 

Pin It

<>

3. Stretch

According to Clayton, a post-workout stretch is especially important for those who have bulked up and lost flexibility and range of motion.

“I don’t recommend stretching for people who are already flexible, but that’s typically not the case with bodybuilding or heavy strength training,” he says. “Done properly, stretching can help  the nervous system relax and recover along with benefiting the muscles.”

Work your stretch too hard and you’re likely to pull or strain something; dog it and you’re wasting time. The key to a good stretch is to find that balance between discomfort and pain.

“Stretch to where it’s uncomfortable but you’re not hurting,” Clayton advises. “I suggest that my clients focus on diaphragmatic breathing during their stretching.”

Pin It

<>

4. Rehydrate

The body sweats to cool itself down as you’re blasting through a grueling workout. Without refilling the fluids you’re losing through sweat (and urine), you’ll get dehydrated.

“Sweating out two percent of your bodyweight will translate to negative affects on performance,” Clayton says. “You’ll notice the effects most during cardio. So if running a seven-minute mile is relatively easy for you, when you’re dehydrated, the body and heart will be working harder to achieve that goal.”

Proper hydration regulates body temperature and lubricates the joints; it can also help stave off constipation. Thirst is typically a delayed indicator that you’re dehydrated. But how can you tell for sure? Use the pee test.

“If your urine is clear or light yellow, like a lemonade, you’re in good status,” Clayton reveals. “When it’s yellow or bright yellow, that’s when dehydration is creeping in.” 

<>

5. Consume Protein

While we advocate consuming protein within an hour after your workout to begin repairing damaged muscles, Clayton says the timing of protein consumption isn’t critical.

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.” 

<

START AGAIN?

NEXT

11 PHOTOS

Get the inside scoop on the worst deadlift mistakes, why they’re bad and exactly how to avoid them.

6. Wear Compression Clothing

There’s a reason the medical community has fitted patients with things like compression stockings for years: Compression garments — such as pants, sleeves, and socks — can help reduce toxins in the muscle, improve circulation, and aid recovery.

“Wear [the compression clothing] for about three hours after your workout; you’ll get more oxygenated blood in the muscles and it will help remove any leftover metabolic waste.”

However, be wary of claims that compression clothes enhance athletic performance. They won’t. A review of 37 studies found that wearing compression clothing did not supply an edge in competitive sports. 

Conquer Myths About Skinny Legs

These three skinny leg myths are holding you back from getting tree trunk legs. Crush them now.

Lee Boyce, CPT

When you look around many meathead gyms, you’re bound to see at least one guy who’s got a well-developed upper body, and then a pair of chicken legs that just won’t cut it. Nine times out of 10, the same guy is also prepared to recant a list of excuses as to why he’s sporting the toothpicks he has for legs. Here are my favorites:

• ”I train legs often–I work them hard and they just won’t grow!”
• “I have bad knees so I can’t do a lot of leg exercises.”
• “It’s a genetic thing. My dad and all 42 of my brothers have skinny legs.”

The funny part is, no one just says that they’ve got skinny legs and know it’s because the training is not on point. 

If you’re still reading, you’re one of those 10 percent who are honest with themselves and looking to make a bad situation much, much better. Take these points of wisdom home and you’ll realize that you’re not stuck with chicken legs if you just do the right thing about it.

You Train Legs “Often” – Do you REALLY?

I always find it funny when people make this claim and then you realize that two thirds of their weekly “leg training” comes in the form of house league soccer games and their morning walk to work. For some reason, somebody out there created the myth that the muscles of the lower body should be trained once weekly. Unfortunately, the masses have followed suit. The truth is, this can set up someone who has a hard time seeing lower body development for a leg-building rut. In the athletic world, if you look at the training programs of athletes with the most impressive leg development (think of sprinters, cyclists, Olympic lifters), you’ll see that lower body training enters their regimes multiple times per week. For example, simply adopting the old school “Bulgarian method” of low-rep squatting every workout can create a cumulative volume that not only increases your strength, but helps you slap on size too due to the hormones you release to do it. Check out the video to see it in action:

Your Knees Can’t Handle Lower Body Training

If this is true, then it makes even more sense to zero in on them and make them stronger. Here’s the thing: chronic knee pain and joint stress is usually a result of a tight muscle on one side, and a weak muscle on the opposing side. With that in mind, focus on the tissue quality of your muscles (the quads and hips are usually the culprit when it comes to knees). Grab a dense foam roller and precede your workouts by releasing your muscle tissue, and follow that up with a good stretch before and after training. Within your workout, try to emphasize movements that don’t make the quads do the majority of the work. Deep, Olympic lifting style squats may be out, but box squats, reverse lunges, reverse hypers, and glute hamstring raises are good choices. Of course, deadlifts are of prime importance too to add some size on the posterior chain. Bad knees don’t mean you can’t train smart. And to address bad knees directly, try Peterson step ups, seen here:

Skinny Legs Are in the Family

Well it sucks to be you then, doesn’t it?

This may be extremely true, but I find it to be the biggest scapegoat excuse for not workinghard to get the results you want. Especially as I highlighted in the first subheading, people for some reason think it’s more than OK to do the chore of training the legs once weekly so that they can retreat to their upper body workouts for the remainder of the week. What’s worse is that that once weekly workout comprises of 4 sets of 10 squats, 3 sets of walking lunges, and maybe some RDLs. That’s not even enough volume for someone who’s already got tree trunks for legs, so what makes you think it would suit a hardgainer? Simply put–you’ve got to put in overtime if you have a genetic predisposition to small legs. Training systems like German Volume Training, German Body Comp, Gironda’s 8x8 method, and other high volume training systems do well to stimulate leg size. Here’s an example of what I mean, as I demonstrate some ladder sets. 

One More Thing

Burnout sets are a great thing to do on your off-days also. Your legs will still be fresh, and one set won’t kill you with soreness for the rest of the week, meaning you can repeat this more than once over the course of the week. Take a page out of Dan John’s book and do one massive set of squats at the end of your workout. Here’s my max rep set with 225 lbs

Don’t let restrictions take control of your ability to help yourself when it comes to lower body training. You can beat the myth of skinny legs if you just employ the right methods. Lower body muscles are no different from any others, and therefore they can grow with the proper stimulus. It’s all about taking the right steps to make it happen.