The boring secrets to building a strong, sexy body!

MBM client Elizabeth

Stop chasing random workouts

People think workouts need to change every week. They don’t. That’s the biggest mistake you can make.
If every week looks completely different, you’ll never see true progress. It’s like starting a new book every week and never finishing the story. You stay stuck at the beginning forever.

Progress comes from repeating key movements and getting a little better each time. More control. More strength. More awareness of your body. That’s how you build shape and see change.

Progress should be slow not stupid

We’re not in our twenties anymore. The body does not recover like it used to, and it doesn’t adapt overnight. If you squatted 10 kilos last week, don’t jump to 20 next time. That’s how you get injured.
Instead, go slow. Add 1.25 kilos each side. It sounds tiny, but those small jumps add up. Do that over six months and you’ll have added 15 kilos to your lift without breaking yourself.

Small progress looks boring but it’s what works. Big jumps feel impressive but usually end in pain or plateaus.

Warm up properly

Don’t walk into the gym cold and go straight into heavy lifting. Warm up. Five minutes on a bit of cardio or some mobility work is enough to get you ready.
Mobility means moving through stretches, not just holding them. If you’re not sure where to start, type “5 minute lower body mobility” or “upper body mobility” into YouTube. There are plenty of solid routines.

Think of it like oiling the joints before driving. Your first set should always feel like a rehearsal, not a test. Get the movement right before you go for load.

Choose the right weight

Everyone asks what weight they should use. I can’t tell you that. You’ve got to find it. That’s why I give you rep ranges. Usually 8 to 10, 10 to 12 or 12 to 15.
Your goal is simple. Pick a weight that makes that range difficult to finish. If you hit the top number easily, it’s too light. If you can’t reach it, it’s too heavy.
You want to finish thinking “I had maybe one or two more reps left.” That’s your sweet spot.

If you’re training at home and can’t increase weight, make the set harder. Slow the tempo down. Add pauses. Control the movement. A lighter weight done properly can be just as tough as a heavier one.

How hard should it feel

Every session should feel like an 8 out of 10 effort. That’s your marker.
If your workout feels like a 5 out of 10, you left progress on the table. You didn’t push hard enough.
If you go 10 out of 10 every time, you’ll burn out. You want to sit consistently at 8. Hard but manageable.

At the end of each workout, check in with yourself. Was that an 8? If it wasn’t, next time needs to be harder.

Reaching failure safely

Failure means you physically can’t do another rep. It’s useful, but it needs to be smart.
Push to failure on safe movements like machines, push ups, leg extensions or curls. Those are safe to max out on.
Avoid it on risky lifts like squats, bench press or overhead work where you can get trapped or lose balance. That’s asking for trouble.

If it’s safe to push, go for it. That’s how you build muscle and confidence in what your body can handle.

Strength before cardio

Strength training shapes your body. Cardio supports it.
If you just diet and do cardio, you’ll lose muscle and your metabolism slows down. That’s why people regain weight after quick fix diets.
When you lift, you protect your muscle, your metabolism stays healthy, and you can handle more food without piling weight back on.

Cardio is a great tool to burn calories, but it should never come before your lifting. Do it after weights or on separate days.
Low intensity cardio like incline walking or the stair master works best. It burns calories without hammering your recovery.

Recovery is part of training

You don’t grow when you train. You grow when you recover.
Sleep is the foundation. Stretching helps too, even if it’s just in the evening while watching TV. Loosen off tight areas and keep your body moving well.

Rest days are non negotiable. That’s when your body adapts to the work you’ve done.
Training every day doesn’t mean faster results. It usually means fatigue, poor performance, and injury.

Three or four strength sessions a week is enough. Add cardio or steps on other days, but give your body time to recover.

Quick recap

Warm up and move your joints.
Pick weights that challenge you in your rep range.
Train around an 8 out of 10 effort.
Push close to failure safely.
Lift first, do cardio second.
Sleep, stretch, and recover properly.
Repeat.

You don’t need random workouts or extreme effort every day. You need consistency, patience, and intent.
Slow progress done properly will always beat fast progress done recklessly.