If I was down to my last decision it would be my health

Phase One: Foundation and Form

When I first walk a new client through strength training, the very first goal is mastery of movement. You cannot build strength on instability. The foundation phase focuses on learning how to move your body correctly and building the stabilizer muscles that keep you safe. I slow everything down, using tempo work and controlled breathing. It is about building your base and creating trust between your mind and your muscles. The goal is not to lift the heaviest weight in the room but to understand how every rep feels. Once you can move perfectly, you can build infinitely.

Phase Two: Progressive Overload

After the foundation is set, we start adding controlled resistance. Progressive overload is simple in theory but powerful in execution. Each week, we add just a little more weight, a few more reps, or a slightly longer time under tension. This is how the body grows, adapts, and evolves. You have to push the limits just enough to force change without breaking form. I always say that strength is earned through precision, not chaos. Every single session should have a purpose and progression that keeps your body guessing while protecting your longevity.

Phase Three: Performance and Power

This is where your training starts to feel athletic. We focus on compound lifts, speed work, and full-body coordination. Power is the bridge between strength and performance. I love implementing Olympic-style movements, resistance bands, and explosive training to increase control, balance, and raw athleticism. Your body becomes a machine built for purpose, not just appearance. You begin to feel your strength in everything you do, from how you walk to how you handle daily life. True fitness is functional.

Phase Four: Recovery and Refinement

This is the phase most people skip, but it is where long-term progress happens. The body grows in recovery, not in the gym. Sleep, nutrition, stretching, and rest cycles are vital. I teach my clients how to deload, track recovery metrics, and adjust intensity. Your goal is not to grind endlessly, but to train for life. Refinement is what separates consistent athletes from weekend warriors.

Strength training is not about quick results. It is a lifelong commitment to the process. Once you master the four phases, you have the blueprint to build anything you desire.

Ready to take the next step? [Get Coached by Sam Hoskin]