Foundations of Strength

Building strength isn’t just about lifting heavy—it’s about creating a foundation that supports long-term progress. Whether you’re new to training or refining your craft, returning to the fundamentals will always take you further.

Foundational strength focuses on movement quality, structural balance, and sustainable progression. It’s the base layer that allows performance—and resilience—to flourish.

1. Master the Movement Patterns

Strength starts with how you move. Focus on perfecting these five foundational patterns:

• Squat – for lower body power and control
• Hinge – for posterior chain and hip strength
• Push – for upper body pressing strength
• Pull – for back, grip, and shoulder stability
• Carry – for core, posture, and total-body integration

Strong lifts start with strong movement.

2. Build From the Core Outward

Your core isn’t just your abs—it’s your trunk’s entire support system. A strong core:

• Stabilises heavy lifts
• Protects your spine
• Transfers force between upper and lower body

Prioritise exercises like planks, carries, anti-rotation drills, and tempo lifts that demand control.

3. Respect the Process

Strength is earned over time, not rushed. Key principles:

• Progressive overload: Increase load, reps, or complexity gradually.
• Deloads and rest: Recovery allows adaptation.
• Consistency beats intensity: Showing up matters most.

Patience, discipline, and small wins lay the strongest foundation.

4. Mindset and Intention

What you believe shapes how you train. Strength is as mental as it is physical:

• Train with purpose: Set clear goals for every session.
• Track progress: Journaling lifts, effort, and energy improves self-awareness.
• Stay coachable: Be open to feedback and lifelong learning.

Strength grows where intention meets effort.