Get Strong Quotes

“Perform slow weights in the course of two, three or more hours throughout the evening. Weekend days can also work well for those with a busy weekday schedule.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“There are at least three very important benefits of slow weights: It’s easy to schedule (and may not even require much if any extra time). It creates very little physical stress (no soreness, pain, or any significant added bulk and weight). Yet you maximize strength gains (you begin getting stronger with the first workout).”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“Slow weight training is basically strength training spread throughout the day, and crafted around a few special guidelines detailed below.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“Warm up at least 12 minutes, or be naturally warmed up. Work up to training with weight at 80 percent of your maximum, about six reps, with rest between sets of at least three minutes. Cool down at least 12 minutes, or be naturally active following your workout. Recovery includes seven to nine hours of uninterrupted sleep each night.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“With proper training, you should gradually get measurably stronger. Strength gains may take place quicker in the first year. When this happens, you’ll notice it’s getting easier to reach your five or six reps — that’s the time to consider gradually adding weight. Add weight carefully, sometimes starting with just a couple of pounds. Adding weight replaces the need to perform more repetitions. If, for whatever reason, you go through a period when you don’t perform any strength training, such as a few weeks or months, you may eventually lose some of the strength you gained. In this case, when getting back into training, reduce the amount of weight you previously used until you begin to get stronger again. Then you can increase the weight as needed. Sometimes we think we’re stronger than we are, relating to those days when we actually were stronger.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“Muscle fatigue is not necessarily bad, it’s actually an important part of getting stronger. Healthy fatigue is mild, perhaps moderate when first starting on a new program, and is necessary to create the desired training effect in the body — stronger muscles and bones. Excess fatigue, however, and a mentality that fuels it — no pain, no gain — is harmful because it can increase muscle weakness and cause pain or overtraining.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“You get less than 7 to 9 hours uninterrupted each night. You wake up feeling tired or physically uncomfortable. You feel little motivation for exercise. You do not get regular sun exposure on your skin (without burning). You feel ill, uncomfortable or excessively tired after training. Your exercise footwear is uncomfortable and your feet are typically tired after training or the end of the day. Your measured power or pace at the same heart rate is declining over time — or has not increased in more than a few months.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“Sarcopenia can be accelerated by bed rest, immobility and muscle disuse, chronic inflammation, hormone imbalance, low protein intake, many commonly used prescription drugs (such as statins, and those used for blood sugar and blood pressure control) and over-the-counter drugs such as Ibuprofen. Excess body fat can predispose someone to sarcopenia. (Sarcopenia associated with excess body fat is called “sarcopenic overfat.”)”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“Excess muscle loss is known as sarcopenia, and is one of the most common causes of physical impairments later in life. It leads to further reductions in physical activity, bone loss, and increased joint, ligaments, tendon and other soft-tissue dysfunction contributing to injury and pain. The loss of muscle, and reduced muscle activity, can also impair brain function.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“The art and science of MAF Strength Training is one of the simplest ways to build or preserve muscle and bone strength no matter your age. It requires little or no extra time. In fact, while I was thinking about how to write this paragraph I just did another single set of six simple squats.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“The MAF Strength Training method is simple, safe, easy, effective, fast and free (you might have to buy some weights, but look in your basement or ask a friend and you may find what you need). It’s a natural activity, developing strong muscles and bones similar to those conditioned through outdoor work, such as lifting and carrying logs or rocks, building a stone wall, or digging the garden. (I sometimes do that too.)”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones

“My workout is part of my day. I don’t change clothes, wear special shoes, drive anywhere, pay a membership or even get sweaty. It’s simple: I don’t want to bulk up or enter any weightlifting competition — I just want to improve overall health and fitness by making my entire body stronger.”
― Philip Maffetone, Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones