No Such Thing As Girl Pushups

Pushups are great!

No equipment needed.

A great way to build upperbody strength just about anywhere.

Pushups help to strengthen your triceps, chest, shoulders, lower back, and core.

And, there’s a ton of variations to pushups. A lot of different ways to do pushups to change up the exercise and to bring more focus to certain muscle groups.

  • Standard / Military Pushups
  • Wide Pushups
  • Narrow / Diamond Pushups
  • Weighted Pushups
  • Plyometric Pushups
  • Kneeling Pushups
  • Incline Pushups
  • Decline Pushups
Check Out Our Beginner Pushup Progression Post

And, not one of these variations are called “Girl Pushups”

The issue is, people tend to confuse kneeling pushups with “girl pushups”, and that’s wrong on a lot of levels. One being, for me, that I know girls that can do more Standard Pushups than guys I know.

I personally know women that can do A LOT of pushups. Women in the military, firefighters, police officers, and just women who’ve worked hard to get a lot of reps of standard pushups in.

I have a hard time calling an exercise “girl pushups” when I’ve watched with my own eyes, girls going from 0 pushups to 10-20-25-30+ pushups.

Mandatory image of a lady doing pushups 🙂

Of course, this falls into the larger problem in fitness with people thinking, and promoting, gender specific exercises. And if there has been a top 2-3 things I’ve taught, and preached, while training, was that gender specific exercises is a complete myth.

We all should be doing pushups, even if they have to be modified to fit the individuals current abilities. And that goes for everything else in training.

There is NO such thing as “GIRL PUSHUPS”

Rant Over 🙂

Fail To Your Goals

A quick story about someone I trained/coached.

You Can Listen To The Latest 1LIFE1YOU Podcast Here

They had a goal of doing a pull-up. Which, for a lot of people is on their Fitness Goal list.

But the problem was, and usually is, they were not strong enough to get up and do one. Yet!

So, whenever they would come in, we would do our normal sessions. With a focus on overall strength. And at the end of every session, they would go to the pull-up bar and try a pull-up.

First time… no budging. Just hanging for a bit.

And that happened a lot.

We work out. They attempt a pull-up. Nothing.

And nothing.

And nothing.

And a little bend in the arm.

And a little more bend, but not there yet….

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And we just kept working out. Building strength. In their core, arms, back, and grip. Lot of deadlifts.

And one day, after a workout. As they were cooling down. We’re talking, and as normal, they go to the bar.

And without skipping the conversation, they hit a pull-up.

“YOU JUST DID A PULL-UP !?!?” — Me

That’s what failing to your goals is. Yes, you can get discouraged. You can be angry. You can be frustrated. Failing sucks.

But it’s the failures, over and over again, that leads to your success.

-STRONGER EVERYDAY-

You Can Listen To The Podcast On Youtube Here

5 Tips To Help You Stay Motivated

In the end of December it was “Ready to start in the New Year!”

In the beginning of January it was “Let’s go!!”

Now. Mid to late February, for some, its “I’m not motivated.” “This isn’t working”

And now we are into March….

So, what happened?

A couple of thing Ron:

For some, winter happened. Getting out of your house to go to the gym in the middle of winter just isn’t fun.

For some, expectations were too high. Losing 20 pounds in 3 weeks just isn’t always possible to do (healthily).

And for some, motivation fades.

Lost the gym motivation.

One bad meal deters you.

It constantly snowing frustrates you and your running goals.

Goals not happening as quickly as you want frustrates you…

You could of felt one of these. You could of felt all of these.

And I want to help you get back on track.

5 Easy Ways To Stay/Get Motivated

1. Set smaller goals

A lot of times the BIG goal seems so far away that the day to day, chipping away, can seem like the end goal will never happen…

Breaking down that big goal into smaller goals will help you stay on track.

Lose 50lbs in a year? Break that down into months and weeks. Set a goal for number of workouts each week. Set a goal for number of home cooked meals each week. Include small fitness goals too. Number of pull-ups. Weight on your back squat.

Include as many micro goals as you can to keep you going.

2. Set a, no matter what, schedule to workout

Even if you’re helping to rule the galaxy…

Life gets busy. And a busy schedule can easily drain your motivation towards your goals.

I like to set a No Matter What time to workout. Mine currently is 5pm. I have that time blocked out for my workouts. If I workout earlier in the day, that’s a bonus.

This takes time to figure out. Do you make your time later? Or do you make it as early as possible? Figure out what works best for you and stick to it.

3. Track everything

This goes with the set small goals suggestion. But, yes, track everything. I’m very into tracking food intake for weight related goals. Every meal. Every snack. Water too.

But also track your sleep. How many hours do you average?

Track your workouts? Are you progressing week to week? Getting faster? Getting stronger?

Track it all!

4. Get social.

The right friend group, whether real life or social media, can definitely help you stay motivated.

When you can get 2-3 others that are looking to stay on track with their own goals, it’ll help you stay motivated to get to yours.

This can be having a weekly lunch/dinner together. Having a consistent gym partner. Or even a group chat, with everyone checking in, and letting everyone else know what’s going on.

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5. Do it anyway.

Last is pretty simple.

Even when you’re not motivated. Even when you don’t feel like it… do it anyway.

No one has ever regretted a workout. Or regretted eating that healthy meal.

Build the habit. Have the discipline to stick to it anyway.

You have to remember, motivation will always come in waves. Some days/weeks you’re all in, some you aren’t. But the goal will always be there. Waiting for you to get to it.

So… get to it.