Modern Fitness: A Holistic Approach to Men's Strength, Cardio and Movement

Fitness today is about more than just hitting the gym and lifting heavy. It’s about cultivating a well-rounded routine that supports your strength, heart health, and mobility while fitting into the demands of modern life. Below we will touch on the four, non-negotiable components of a training program and a brief template on how to implement such a training structure.

Strength Training

Strength training isn’t just about building bigger biceps—it’s one of the most effective ways to improve your overall health and quality of life. From boosting your metabolism and supporting heart health to increasing bone density and reducing the risk of chronic diseases, strength training is the ultimate multitasker for your body.

To get started with strength training, follow these guidelines:

Train strength 2-4 times per week:

• For 2-3 strength sessions per week, stick to full-body workouts.
• For 4 strength sessions per week, alternate with two upper-body and two lower-body workouts.

Focus on large, compound movement patterns:

• Knee flexion: Squats, lunges, and split squats.
• Hinging: Deadlifts, hip thrusts, and back extensions.
• Upper horizontal pull: Row variations such as barbell rows, dumbbell rows, and bodyweight rows.
• Upper vertical pull: Pull-ups, chin-ups, and lat pulldowns.
• Upper horizontal push: Bench presses, push-ups, and dips.
• Upper vertical push: Overhead presses (barbell or dumbbell).

Follow a program that uses progressive overload:

Stick to a consistent program for at least 4 weeks, gradually increasing weight, reps, or intensity over time. Avoid program hopping or random workouts—these won’t deliver the results you’re looking for.

Blend free weights and bodyweight

Free weights—like barbells, dumbbells, kettlebells, and cables—allow you to progressively overload your muscles, target specific movement patterns, and build raw strength. On the other hand, bodyweight exercises challenge your stability, control, and endurance, making them essential for improving overall athleticism and injury prevention. Train both.

Remember: Strength training is a journey, not a sprint. Consistency, patience, and progression are your keys to success.

Cardiovascular Training

Cardio isn’t just about running endless miles on the treadmill—it's a key component of your fitness that builds heart health, improves endurance, and helps you recover faster from your workouts. When done right, cardiovascular training complements strength training, keeps you lean, and supports overall athletic performance.

To implement cardiovascular training into your routine, follow these guidelines:

Perform cardio 2-3 times per week, depending on your goals:

• For general health: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, as recommended by health guidelines.
• For fat loss or improved endurance: Gradually increase frequency or intensity to match your fitness level and goals.

Mix up your cardio modalities:

• Steady-state cardio: Activities like jogging, cycling, swimming, or rowing performed at a consistent, moderate pace to build aerobic endurance.
• High-intensity interval training (HIIT): Short bursts of intense effort followed by rest periods, like sprints or circuit-based workouts, to boost cardiovascular fitness and calorie burn.
• Zone 2 training: Keep your heart rate in a low-to-moderate range (~60-70% of your max) for longer durations. This improves aerobic capacity and aids recovery from strength training.

Incorporate both low and high-impact options:

• Include low-impact options like cycling, rowing, or swimming to protect your joints while still building cardiovascular fitness.
• Use high-impact activities like running or plyometric circuits if your body can handle the added stress and you’re looking for intensity.

Try to train cardio on different days than strength

• Aim to have a true cardio training day that focuses on higher-intensity or longer-duration cardio sessions.
• If you're just doing a walk or light cycling that is fine to perform on the same day as a strength day for extra movement.

Remember: Cardiovascular training should enhance your fitness, not detract from it. Balance is key. Avoid overdoing it, especially if your primary goal is building strength or muscle, as excessive cardio can interfere with recovery.

Mobility & Flexibility Training

Lack of mobility and flexibility is setting you up for potential injury - whether that be from training or sitting at a desk all day. Mobility and flexibility training ensure your joints move freely and your muscles can handle the demands of strength and cardio training. This improves performance, prevents injuries, and helps you feel better overall.

To include mobility and flexibility training in your routine, follow these guidelines:

Perform mobility work daily or as a warm-up:

• Focus on dynamic movements that mimic your workout patterns, such as deep bodyweight squats, hip flexor stretches, and shoulder openers
• Include exercises like cat-cow, world's greatest stretch, or thoracic rotations to improve joint mobility and activate stabilizing muscles.

Incorporate flexibility exercises post-workout:

• Use static stretches after strength or cardio sessions to improve flexibility and reduce muscle tightness. Hold each stretch for 20-30 seconds, targeting areas like hamstrings, quads, shoulders, and hips.
• Consider yoga or similar practices once or twice a week to enhance flexibility and relaxation.

Prioritize mobility in trouble areas:

• If you struggle with squat depth, work on hip and ankle mobility.
• If overhead pressing feels restricted, target your thoracic spine and shoulder mobility.

Make mobility part of your recovery days:

• Use recovery days to focus as a mobility & flexibility day by following a 15-30 minute YouTube video of your choice. There are plenty yoga and mobility videos available.

Remember: Consistent mobility and flexibility training will enhance your strength, prevent aches and pains, and improve your overall quality of movement. It’s a small investment of time that yields big rewards.

Walking

Walking is one of the simplest yet most effective ways to improve your overall health and fitness. It’s low-impact, accessible to everyone, and offers physical and mental benefits without adding extra stress to your body.

Why include walking in your routine?

• Supports cardiovascular health and aids recovery between intense training sessions.
• Helps maintain a healthy weight and boosts daily energy expenditure.
• Improves mental clarity, reduces stress, and enhances mood.

How to implement walking:

• Aim for 7,000-10,000 steps per day to stay active and support long-term health.
• Use walking as an active recovery tool on rest days or between workouts.
• Make it part of your routine—walk your dog, take a stroll during lunch breaks, or go for an evening walk to unwind.

Walking might not seem as intense as other forms of exercise, but its cumulative benefits are undeniable. Lace up and start moving!

Sample Weekly Template

Here’s a balanced weekly fitness plan to help you structure your routine. This template incorporates strength training, cardio, mobility, and recovery for optimal results:

Monday: Full Body Strength - Upper Focused

• upper mobility and shoulder prep (5 min)
• 2 main upper lifts (30 min)
• lower accessory superset (15 min)
• arm pump and core (10 min)
• upper flexibility (5 min)

Tuesday: Cardio - Steady State

• 30 min steady state (run, bike, row)

Wednesday: Full Body Strength - Lower Focused

• lower mobility, hip and knee prep (5 min)
• 2 main lower lifts (30 min)
• upper accessory superset (15 min)
• carries and core (10 min)
• lower flexibility (5 min)

Thursday: Full Rest

• Definitely get in a walk this day
• Perform a yoga / mobility YouTube video

Friday: Full Body Strength - Upper and Lower

• mobility and prep of choice (5 min)
• 1 main upper lift (15 min)
• 1 main lower lift (15 min)
• upper / lower superset (15 min)
• arm pump and core (10 min)
• flexibility of choice (5 min)

Saturday: Cardio - Intervals

• 20-40 minutes of cardio intervals (ex. 30 second sprint, 90 second walk for 10 sets)

Sunday: Full Rest

• Definitely get in a walk this day
• Perform a yoga / mobility YouTube video

Wrapping it up

Fitness isn’t just about lifting heavy weights or running miles—it’s about creating a balanced, sustainable routine that improves your health, performance, and quality of life. By combining strength training, cardiovascular work, mobility and flexibility exercises, and daily walking, you’re building a comprehensive foundation for long-term wellness.