From Dan’s Bench

Training. Fitness. Strength. Capacity. Longevity.

The health and wellness world is packed with buzzwords, gurus, and catchy phrases all pointing to the same idea: optimization. But with so much noise, it’s easy to lose the plot.

The message gets muddled. The focus drifts. And suddenly, we’re chasing vague outcomes instead of training with clarity.

Not everyone shares the same primary goal, but most of us are aiming at overlapping targets: more strength, better work capacity, improved mobility, leaner body composition. In other words—more resilience against fatigue, injury, and chronic disease.

Our goals evolve. A 22-year-old might train for aesthetics. A 42-year-old parent might train for energy, durability, or stress relief. But the principles are connected. You can’t achieve a lean physique without improving metabolic health. You won’t build lasting strength without addressing mobility or aerobic capacity. And you won’t stay healthy long-term if you specialize too soon, or too narrowly.

If we want to take advantage of the opportunities modern medicine and AI might offer decades from now, we need to train like we plan to be around to see it.

Before PT school, I was fascinated by human adaptation. Think: sherpas, astronauts, marathoners, deep-sea divers. Sure, some are genetic outliers—but most of their feats were earned through consistency, knowledge, and focused training.

Still, hyperspecialization has its costs: astronauts lose bone density. Marathoners degrade joints. Bodybuilders can struggle with cardiovascular risk. Performance at all costs usually comes at a cost.

That’s why, as I age, I admire generalists. I’m more inspired by the 95-year-old who can pull, press, and move with grace than a 25-year-old Olympian peaking for one moment. The former has built something durable, and did so without the financial backing of an entire country.

My own training—and the coaching I offer—centers on that idea: train for longevity. You can specialize later. Or now. Just don’t lose sight of the bigger picture.

Build strength and muscle mass now. Dial in your movement patterns now. Train your energy systems before time and entropy make the work harder. Because whatever your goals—performance, health, adventure, or just getting off the floor with ease in your 80s—the foundation is the same.

It’s not about doing everything. It’s about doing the right things, consistently, with intention.

Let’s train like we want to be here a while.

Workout of the Moment

Starting Strength with the Back Squat

When introducing maximal strength work to a novice lifter, the goal isn't just muscle—it’s movement mastery.

Take the back squat.

We don’t jump straight to heavy loading. We build the pattern first:

1. Movement Practice (Bodyweight):
   Goblet squats, tempo squats, and controlled descents reinforce balance, depth, and joint coordination without overload.

2. Barbell Only (Empty Bar):
   Introduce the structure of the barbell and position under load. Focus on bar path, bracing, and consistent depth. Light, yes—but cognitively demanding. Think perfect form for every rep.

3. Light Load (40–60% of estimated 1RM):
   Gradual increase to introduce effort without breakdown. Cue internal control, not external weight.

4. Moderate Loads (60–75%):
   By week 3–4, we’re building to “working sets.” This phase trains the nervous system, hones mental focus, and preps the body for future strength development.

Maximal strength isn’t just lifting heavy. It’s a skill—one built through repetition, consistency, and intention. This kind of prep minimizes injury risk, builds confidence, and lays the groundwork for long-term progress.

Streaming

Just started Squid Game—and while it’s undeniably morbid, it’s got my inner Ninja Warrior on high alert. The dubbing is… something… but, honestly, just adds to the enjoyment. High-stakes movement, twisted games, and just enough chaos to keep you hooked.

Advised: not for the faint of heart.

Spotlight

Marquette Trails Fest is just around the corner (June 20–22), and whether you’re racing, spectating, or just soaking up the energy on the trails, it’s a great reminder of why we train.

Fast legs help, sure—but it’s the strength, mobility, and recovery habits built behind the scenes that carry you through the climbs, descents, and unexpected bonks.

It’s also a perfect opportunity to dial in race strategy and build confidence for bigger events later in the season. If you’re local and want to show up stronger—physically and mentally—now’s the time to tighten things up. I’ll be around the fest, cheering folks on and soaking it all in.