I started lifting weights when I was 12 years old. Back then, I was just a fat kid who figured, “If you’re gonna be big, you’ve gotta be strong.” I trained at an old-school gym with one of my more experienced friends, doing whatever he told me to do. 

In my early 20s, after losing a ton of weight, I shifted my focus to aesthetics, reading up on training plans used by famous bodybuilders. As I grew older, I began lifting purely for performance. I competed in several iron sports, pushed my body to its natural limits, and loved every second of it. Now, at 36, I’m still lifting, but my focus has evolved again—towards health and ensuring my body remains capable of meeting my expectations as I age.

A lot has changed since I started, but a lot remains the same. Today, I want to share the broader lessons I’ve gleaned from over two decades of lifting.

1. The story is long, and it will change.

Your reasons for training will evolve. Life will get busier. Your priorities will shift. Injuries and mileage may force you to abandon movements you once loved. There may even come a time when you consider stepping away from the iron altogether—but don’t. Stay with it. Keep the habit alive, no matter what.

2. “Never do nothing, always do something.”

This gem came from one of my coaches. There will be days, weeks, or months when motivation and time are scarce. If you adopt an all-or-nothing mindset, you might stop altogether. But consistency is everything. Even if all you can manage is a 20-minute bodyweight circuit or a quick ride on the assault bike, it matters. Life will get hectic, but showing up—even minimally—keeps you in the game and preserves your identity as someone who trains.

3. “You can be your best at three things.”

This advice from a former coach transformed how I approach my priorities. When life is simple, you can crush it at the gym, go all-in on Jacked Street or Field Strong. But when responsibilities pile up—as a parent, partner, and employee, for example—something has to shift. Training might take a back seat, and that’s okay. If you accept this reality early, you’ll maintain balance without guilt or burnout.

4. Even if it isn’t your top priority, keep training. It supports everything else.

Being healthy, resilient, and capable allows you to show up as your best self for the things that matter most. No one can pour from an empty cup.

5. Keep things fresh. Stay curious.

Learn new movements. Vary your challenges. Progress won’t always come in the form of heavier lifts—and that’s fine. Can you hit an extra rep PR? Squat faster, deeper, or with a different stance? Change your grip. Explore. Training remains exciting when you approach it with curiosity.

6. Not everything is fixable, and that’s okay.

Sometimes you have to play hurt, whether temporarily or permanently. If overhead pressing is no longer an option, swap it for bench pressing. If deadlifts aggravate your back, find an alternative. Adaptation keeps you in the game.

7. Do less, but do better.

“More is not better. Better is better.” One of my coaches drilled this into me. John Welbourn calls it “junk volume”—training that doesn’t serve a purpose and compromises recovery. If you’re struggling to bounce back, don’t look for supplements or shortcuts. Train smarter, not harder. Enough is enough when done with intent and consistency.

8. Strong > “Stronger than.” Fit > “Fitter than.”

Competition is natural, whether with others or your past self. But at some point, your heaviest squat will be behind you. It’s hard to accept—trust me, like Rocky Balboa, I still believe “there’s more in the basement.” But strength and fitness are about capability, not comparison. Focus on being strong, fit, and able in ways that matter to you.

9. Every 5 years, be willing to reimagine everything.

Another invaluable lesson from a coach of mine: re-evaluate your body, health, and goals every five years (or more often). Personally, I do this twice a year—on my birthday and at the New Year. What kind of strength or fitness do you need now? Are you chasing the goals of your past self? Let go of what no longer serves you.

10. It’s never too late to come back.

I’ve been fortunate to keep training central to my life. My job puts me in an MMA academy every day. But maybe you’re reading this, and it’s been months—or years—since you touched the iron. Maybe your diet is off track. Here’s your sign: Start today. Reclaim your strength. Rebuild your habits.

Head over to the Power Athlete Training to find the right program and Nutrition Protocol to meet you where you are now—and maximize your potential.

Share this article