Consistent daily movement, such as using a suspension trainer, is a better strategy for busy individuals than struggling to maintain infrequent, long gym sessions.

“I think if you do a little bit every day versus trying to go to the gym twice a week, >> you'll find more consistency.”

The primary goal of any fitness routine should be adherence, as consistency is the strongest predictor of long-term success.

“if you look across the literature for many years now the strongest predictor of success with training programs fitness programs exercise programs and nutrition programs number one predictor of success short and long term is adherence”

The most effective and sustainable fitness programs are those that an individual can consistently maintain over time.

“The program you stick with is the best program.”

Technique should be centered on targeting a specific muscle, maintaining stability, and controlling the eccentric portion of the lift to maximize hypertrophy.

“good technique should be focused on targeting a specific muscle or muscles and by sheer biomechanics you know if you're doing this motion it's not your biceps”

Overcoming isometrics, where you push or pull against an immovable object, is an extremely effective way to increase force production in a short timeframe.

“This one right here, when you look at the data on isometrics, this is the one of all the contractions, all the ways you can lift. If you were to try to get gains of strength or force production, this is the >> in three weeks or four weeks, like you're advanced.”

Specificity is the most important principle in all of exercise science.

“And then there's the specificity, which is the most important principle in all of exercise science.”

Women should prioritize heavy strength training over excessive aerobic cardio to maintain muscle, bone density, and metabolic health.

“If you're like I just want to tone up do some heavy lifting because you will and you'll get all of these benefits and it's a very short compact time frame so it doesn't take a lot of time.”

Resistance training, specifically lifting heavy loads, provides unique neural benefits and is the most effective form of exercise for protecting brain health.

“When we look at all of the data, we can see that the biggest amount of return on investment is from resistance training.”