photo: barbell day
The numbers
3
sessions a week
2
lifts that matter
0
leg days skipped
Chapter 06 · Sport
Lifting
Squat, deadlift, repeat. The strength base under every other hobby.
Lifting started as Ironman prep — a coach's offhand “you need a stronger posterior chain” — and never left. The gym became base camp: the one hobby that makes every other hobby easier.
The program is unglamorous on purpose: squat and deadlift as the main lifts, dumbbells for everything else, three sessions a week whether motivation shows up or not. Heavy pack? Trained for it. Race-day hills? Trained for it.
It's also the only hobby on this list with zero weather dependency, which makes it the perfect off-season home between chapters.
Want to try it?
The Lifting Starter Kit has the gear list, the week-one plan, and every mistake you get to skip. Find it in the shop.
Visit the shop → All hobbies