I have been lifting weights for 10 years now..
Here are 5 things I want you to know.
By Coach Brooke Alvar
1. Find Your Frustration vs Fun Balance
I believe one of the keys to staying in the game long-term is learning new skills. If you want to get bored with your training fast, just keep doing the same thing on repeat until it’s no longer mentally stimulating. There’s a sweet spot for growth and longevity when physical challenge meets mental challenge. It forces you to be intentional in the gym, engage with your training, and overcome obstacles. That’s where the magic happens—proving to yourself that you’re capable and watching that growth fuel more growth.
When you find the right frustration-to-fun ratio, it’s not just progress—it’s addictive.
2. Stop Sandbagging Your Warm-Ups
There are two camps of lifters:
The ones who “NEED” to spend 25 minutes warming up.
The ones who say, “Warm-ups are pointless—just load the bar and get on with it.”
Here’s the truth: warming up with purpose and intent matters. Do your damn warm-ups—stretch, activate, foam roll, move an empty barbell. It doesn’t need to be overthought or overdone. If it makes you feel good and helps you lift better, it’s worth doing.
Trust me, I’ve seen what a proper warm-up can do. Skip the debate, and just get it done.
3. Don’t Get Too Attached—Be Okay with Change
Be willing to adapt your training focus to match your goals or life circumstances.
If you’re competing in weightlifting or powerlifting, your training will need to get specific. But take a step back and look at your overarching goals:
Get strong.
Get jacked.
Love training forever.
Short-term goals—like hitting a PB or learning a skill—might shift your focus, but there are many ways to achieve those overarching goals.
I’ve done hypertrophy blocks, heavy squat/bench/deadlift cycles, rowing and conditioning, and even body comp-focused phases. Lately, it’s been a mix of weightlifting, bodybuilding, and conditioning. My training on paper changes, but it always keeps me on track toward my bigger goals.
Be flexible, adapt, and keep the process enjoyable.
4. The Boring Basics Work (and So Does the Fancy Stuff)
You’ve heard it: “Real training is boring.” And sure, a lot of progress comes from repetition—overloading the same lifts and variations, week after week. That’s how you get stronger.
But does it have to be boring? Absolutely not.
Throw in some fancy stuff. Use variations, new tools, or different setups to keep your training engaging. And the best way to avoid “boring” training? Get a training partner or join a team (like MWBC)—you’ll never have a dull session again.
Progress is built on the basics, but there’s room for fun along the way.
5. The Fitness Industry Will Always Have New Fads
Trying out the latest fitness trend? Fine, go for it. Just remember: no single diet, programme, or exercise is going to be the answer to everything.
The truth is, most of what you do in the gym or kitchen won’t make or break your progress. This means two things:
You have freedom to explore what works for you.
You need someone you trust—a coach, friend, or professional—to help you filter out the noise.
And please, for the love of all things holy, don’t believe everything you hear on social media (except this blog—obviously).
Ten years, thousands of hours under the bar, and countless lessons learned. Lifting isn’t just about what you achieve—it’s about creating a training life that keeps you coming back for more.
It’s not about perfection, shortcuts, or the latest trend. It’s about showing up, adapting, and staying consistent, even when life throws chaos your way. It’s about finding the balance between challenge and fun, embracing the boring basics, and occasionally mixing in something “fancy” to keep things fresh.
Longevity in lifting comes from curiosity, adaptability, and a deep respect for the process. There’s no one-size-fits-all solution—just the mindset to keep evolving and learning. Whether it’s chasing PBs, mastering a new skill, or simply finding joy in movement, the goal is to build something sustainable, something you love.
Ready to take your training to the next level? Contact us at MWBC and see how we can help you achieve your goals, one rep at a time.
Here’s to another decade of lifting—and loving every minute of it.
