Equally important is Move around a lot at a slow pace This is Law 4 of the Primal Blueprint for Lifting Heavy Objects.
Humans are weight-bearing animals. Although we are not absolutely as strong as other animals our size, we have unique traits that make us better at lifting than most animals. We have opposable thumbs and highly mobile hip and shoulder joints that allow us to defy gravity and manipulate real objects through time and space. We have huge brains that can strategize how to lift objects and coordinate various joints through complex movements.
Modern life has intensified extracurricular activities. No longer do we have to carry the butt of our prey miles away to camp when we want to eat. Most of us don’t have to build our own living structures, transport water, or exert any physical effort if we don’t want to. However, the physiological requirements for lifting heavy objects still remain. Primitive Blueprint Movement. Without it, we’re not very healthy.
Lifting heavy things makes us stronger. The stronger we are, the happier and healthier we are, and we retain our ability to function longer as we age. As we interact with the world, more options are open to us. Whether we play with our children, climb stairs, or do any task that requires muscles, we are not limited by our physical strength.
Lifting heavy objects improves your balance. The stronger and better coordinated our muscles are, the less likely we are to stumble and fall. We are better at navigating our environment and maintaining a solid foundation.
Lifting heavy things gives us stronger, denser, and more durable bones. So although you have better balance and are less likely to fall, your bones don’t break as easily if you fall.
Lifting heavy objects also increases your long-term reserves. This means we can recover more easily from injuries, hospital admissions and downtime.
Lifting heavy objects builds more muscle and boosts your metabolism. The more muscle you have, the more glycogen stores you have, the more likely you are to be sensitive to insulin, and the less likely you are to develop metabolic disease.
Simply put, the more muscle we have, the better off we are. The longer we live. We can do more in life. And it looks, feels, and performs better.
It’s important to understand that all of this is relative. Not everyone ends up looking like Schwarzenegger or can do a dozen pull-ups in a row. Lifting heavy objects strengthens your muscles and bones and improves your ability to enjoy life.
Lift weights for 25 to 40 minutes, 2 to 3 times a week. Focus on movements that involve the entire body and a wider range of motion, rather than just isolating body parts. This can happen at the gym, home gym, or out in nature. The weight you lift can be a barbell, kettlebell, machine, or your own body weight. Whichever setting you choose, mimic the movements of your ancestors.
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knee flexion: Back squat, front squat, lunge, reverse lunge, step up, skater squat, pistol squat or hack squat.
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hip extension: Deadlift, Romanian deadlift, kettlebell swing, Nordic curl, glute ham raise
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press horizontal: Bench press, push-ups, chest press
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overhead pressing: Military press, handstand push-up, dumbbell overhead press, kettlebell press, incline press, decline push-up
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press down: Dips, decline bench press, incline push-ups, triceps pulldowns
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horizontal pull: Bent over row, machine row, dumbbell row, inverted row
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overhead pool: Pull-ups, lat pull-downs, assisted pull-ups
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weapon: Biceps curls, triceps extensions, or triceps pulldowns
Perform each of these movement patterns at least twice a week for 2 to 3 sets to approach failure (or at least “feel” it). The set should be difficult.
This stimulates genes to increase strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and burn stored body fat. The biochemical signals produced by these very brief but intense muscle contractions produce a slight surge in growth hormone and testosterone and a decrease in myostatin gene expression, promoting increases in muscle size and strength. Especially fast twitch fibers.
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* This blog reflects my personal views and opinions and is not intended as medical advice, but I hope it will be informative and inspiring in your pursuit of a healthy and fulfilling life.
