From Dan’s Bench

It’s easy to think of individual fitness as a solo pursuit. Headphones in, program written, goals set: just you, your body, and the grind.

But the reality is individual fitness can be social. In fact, it ought to be.

The difference isn’t whether you train with others. It’s whether you do so with awareness and alignment. With a bit of training experience, you gain two key abilities:

• Aligning your goals with group opportunities (a ride, a lift, a class—without derailing your plan);

• Resisting peer pressure when it conflicts with your longer-term trajectory.

When you know today’s purpose—recovery, technique, progression—you’re less likely to get pulled into “just one more rep” noise. You can say yes when it fits, and no without guilt.

Fitness knowledge doesn’t isolate you—it frees you to connect on your terms. You can share the camaraderie without surrendering your trajectory.

3 Questions to Ask Before Joining a Group Session

✅ Does this align with my current training phase?
✅ Will this complement or compromise my goals?
✅ Am I willing to modify as needed?

Minor Sacrifices, Long-Term Wins

Sometimes sticking to your plan means skipping a fun invite. That’s not antisocial—it’s protective:

✨ Recovery
✨ Progression
✨ Consistency

These trade-offs build the base you need for bigger goals.

Making Fitness Social (Without Losing the Thread)

Want to stay connected while following your plan?

• Invite a friend into your session. Let them join at your pace.

• Use active recovery socially. Walk, bike, or move together without pressure.

• Share your process. Talking about your training invites others in—even when you’re training solo.

The real skill? Knowing when to bend, when to hold, and how to keep moving while still being human.

Workout of the Moment

Warmer weather is (finally) here—or at least it was, briefly.

I’ve always been drawn to HIIT, especially when it intersects with the kind of chaotic, creative movement I grew up loving: beach volleyball, hitting rocks with sticks, poorly regulated wrestling tournaments in the sand.

So it only feels natural to bring that energy back this season with a few go-to beach HIIT sessions.

One of my favorites? I call it “The Deep End.”

The Deep End – Beach HIIT Ladder

Structure:

• Descending ladder: 10 → 1 reps

• Perform 3 movements per round

• After each round: Sprint 30m out + 30m back (60m total)

• Rest 1:00 between rounds

Movements (Each Round):

1. 🪣 Sandbag Bear Hug Squat – x reps

2. 💪 Push-Up on the Sandbag – x reps

3. 🌀 Sandbag Forward Toss (~2–3m) – x reps
      ➤ Move forward with the toss each rep

Sprint (After Each Round):
🏃‍♂️ 30m out + 30m back (flat terrain preferred)

Rest:
🕐 1:00 minute between rounds

Total Rounds: 10
Reps per Round: Start at 10 reps per movement → decrease by 1 each round
Final Round = 1 rep per movement + sprint

Streaming

Strength Running Podcast – Jason Fitzgerald w/ guest Alex Hutchinson
If you’re into endurance science, this one’s a gem.

Alex Hutchinson became a NY Times best-selling author with his incredible book, Endure. Now he’s out promoting his new book on human exploration.

Hutchinson brings his usual sharpness to the discussion—touching on VO₂ max, durability, and the limits of data-driven training. It’s less about hacks, more about how to interpret and apply the science without losing the plot.

Spotlight

Off the Floor, Onto the Lathe

This week, I’m stepping away from the usual mix of physical therapy, coaching, and family logistics to spend some time at the North House Folk School in Grand Marais, MN.

I’ll be taking a three-day woodturning workshop—part curiosity, part hands-on skill building, and part preparation for the home woodshop I’ve been slowly putting together over the past year.

Woodworking may seem far removed from the world of fitness and rehab, but I’ve found it deeply complementary: both require patience, precision, and a willingness to start from scratch.

Looking forward to learning something new, making some sawdust, and giving the performance brain a different kind of stimulus.

Sometimes, progress means stepping sideways—into unfamiliar but fulfilling terrain.