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Quick Wits: It's Time to Be More ASSERTIVE In the Gym · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Have you ever moved around too much, adjusted your hands, wiggled your hips, moved your feet back and forth before just grabbing the bar and doing the lift?
• 0:09
  Philip Pape: Today we're talking about a non-negotiable trait.
• 0:12
  Philip Pape: Every lifter needs to cultivate Assertiveness in the gym.
• 0:17
  Philip Pape: It's not just about etiquette, it's about safety, efficiency and respect both for yourself and for others.
• 0:24
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:29
  Philip Pape: I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:40
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:51
  Philip Pape: Let's dive right in.
• 0:56
  Philip Pape: One thing I learned early on when I was starting to lift weights the right way is the importance of being assertive with the bar.
• 1:04
  Philip Pape: We're going to start with weights, but then we're going to talk about assertiveness in some other areas.
• 1:08
  Philip Pape: When you're working out, I think this is actually a very important trait to cultivate so that you could be more precise, more efficient, more effective, more safe and respectful of the equipment and the others in the gym.
• 1:20
  Philip Pape: So when you approach that bar whether it's for a press, whether you're on the bench, ready to grab it off the hooks for a bench, whether you're ready to set yourself up under the bar for a squat or you're putting your shins up near the bar to do your deadlift pull.
• 1:35
  Philip Pape: This is a moment of commitment.
• 1:38
  Philip Pape: You need to own your space, set it up with purpose and command the lift.
• 1:44
  Philip Pape: This assertiveness translates to every aspect of your gym routine, from selecting your weights to securing your spot on the platform, because it's really a form of mindfulness.
• 1:55
  Philip Pape: You've heard me talk about how my lifting is a form of mindfulness, but it also puts you in a zone where you're going to do what you are there to do, and that is to train.
• 2:06
  Philip Pape: You're not there to exercise.
• 2:07
  Philip Pape: You're not there to get a sweat or get sore.
• 2:09
  Philip Pape: You are there to train, and being assertive is actually the safest place to put yourself in, and it also allows you to be objective with how you do the lift.
• 2:20
  Philip Pape: Remember, assertiveness is not being aggressive.
• 2:23
  Philip Pape: It's not aggression.
• 2:24
  Philip Pape: It's really about clear, confident action.
• 2:27
  Philip Pape: Be decisive when you load the plates.
• 2:31
  Philip Pape: Make sure you grab the plates off the plate, stand the proper way, be meticulous with your grip.
• 2:36
  Philip Pape: Brace as if every move is part of your performance.
• 2:40
  Philip Pape: I brace when I move the plates around as well, because it keeps you safe.
• 2:45
  Philip Pape: It puts you in that locked athletic position.
• 2:48
  Philip Pape: That precision and awareness that you bring to each rep apply it universally.
• 2:54
  Philip Pape: Your setup is the prelude to success.
• 2:56
  Philip Pape: But assertiveness doesn't end with the bar.
• 3:00
  Philip Pape: What about your time in the gym?
• 3:01
  Philip Pape: Your time is valuable, so being assertive means having a plan and sticking to it, setting boundaries, like those moments that you need to focus right when you are not able to chat, when you're not on your phone, maybe when you're not listening to music, and when it's time to lift, you're there, present and undeterred.
• 3:21
  Philip Pape: And then we have bracing.
• 3:22
  Philip Pape: Bracing is a very important part of especially the big compound lifts, whether you're wearing a belt or not.
• 3:28
  Philip Pape: But we are bracing for impact, we're bracing for success.
• 3:34
  Philip Pape: When you're moving the heavy plates or preparing for big lift, you're not just moving mass, you're setting the stage for your body to act as one cohesive unit, and that requires your full, assertive attention.
• 3:45
  Philip Pape: So the next time you walk into the gym, whether it's a home gym or a community gym be assertive, not just with the bar, but with every step you take, every plate you move, every second you spend, because how you do anything in the gym is how you do everything, and I think it's a pretty good metaphor for life.
• 4:02
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 4:08
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their Wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 4:22
  Philip Pape: Until then, stay strong.