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 ? Today we're talking about a non-negotiable trait . Every lifter needs to cultivate Assertiveness in the gym . It's not just about etiquette , it's about safety , efficiency and respect both for yourself and for others . Welcome to the Wits and Weights podcast . 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 . 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 . Let's dive right in .
Philip PapeOne thing I learned early on when I was starting to lift weights the right way is the importance of being assertive with the bar . We're going to start with weights , but then we're going to talk about assertiveness in some other areas . 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 . 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 . This is a moment of commitment . You need to own your space , set it up with purpose and command the lift . 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 . 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 . You're not there to exercise . You're not there to get a sweat or get sore . 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 .
Philip PapeRemember , assertiveness is not being aggressive . It's not aggression . It's really about clear , confident action . Be decisive when you load the plates . Make sure you grab the plates off the plate , stand the proper way , be meticulous with your grip . Brace as if every move is part of your performance . I brace when I move the plates around as well , because it keeps you safe . It puts you in that locked athletic position . That precision and awareness that you bring to each rep apply it universally . Your setup is the prelude to success . But assertiveness doesn't end with the bar .
Philip PapeWhat about your time in the gym ? 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 . And then we have bracing . Bracing is a very important part of especially the big compound lifts , whether you're wearing a belt or not . But we are bracing for impact , we're bracing for success .
Philip PapeWhen 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 . 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 . Thank you for tuning in to another episode of Wits and Weights . 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 . Until then , stay strong .