Let’s Get Lifty: Don’t Forget the Basics
Welcome back, my rooted and mighty lifters! We’re wrapping up our Let’s Get Lifty mini series with a topic that might not be flashy—but is essential. This week is all about the foundations of resistance training. You know, the stuff that keeps your gains going strong, your body feeling good, and your gym time feeling ✨chef’s kiss✨.
These five essentials are my go-to pillars as both a physical therapist and a weightlifter. Some are about recovery, others about injury prevention or mindset—but all are here to keep your barbell romance going long-term.
1. Mobility: Don’t Skip It (Even If You Want To)
I get it—mobility doesn’t get the same hype as PRs or heavy squats. But listen up: the more you lift, the more mobility matters. Without healthy joints and supple tissues, you’re basically trying to build a house on a stiff foundation. Mobility training increases your access to movement, improves blood flow, and helps you strength train into new ranges—which leads to better performance and less stiffness. Sneak it into your warm-ups and post-lift cooldowns. Your future hips will thank you.
2. Sleep: Your Secret Recovery Weapon
Let’s normalize being someone who lifts and sleeps like a champ. Sleep is the unsung hero of performance—this is when your brain files away movement patterns and your tissues recover from microtears. If you’re training hard and sleeping poorly, your body is missing key opportunities to adapt and grow. Plus, a good night’s sleep helps with energy, focus, and mood. Start by setting some screen-time boundaries before bed (yes, that includes doom-scrolling on TikTok), and build from there. Snooze like you mean it.
3. Nutrition: Fuel Like You Mean It
Food is fuel, yes—but it’s also information for your body. If you’re lifting heavy and under-fueling (or fueling with mostly junk), your body is going to feel it. Think of your body like a high-performance car: it needs more than just gas to run smoothly—it needs quality oil, regular maintenance, and attention to all the little systems. Same goes for us. Balanced meals, hydration, and nutrients all play a role in performance and recovery. We’ll save the deep dive for a future series, but just know: how you eat = how you feel = how you lift.
4. Breathwork & Core Bracing: Your Inner Power Couple
These two often fly under the radar, but they’re the powerhouse duo behind every lift. Breath supports core control, and core control helps stabilize your spine and distribute load properly. Without it? You’re more likely to compensate, fatigue early, or even injure yourself. Learning how to breathe with your lifts—whether it’s a big belly breath before a deadlift or a gentle exhale on a push—is a game-changer. Master these mechanics, and suddenly your entire body becomes one cohesive, powerful system.
5. Enjoyment: Your Long-Term Secret Sauce
And finally: let’s not forget the joy. If you hate every second of lifting, that consistency won’t last. Motivation will come and go, but enjoyment? That’s what keeps you coming back. Whether it’s traditional barbell work, a fun HIIT class, or throwing around kettlebells to your favorite playlist—find what fills your cup. You don’t have to do what everyone else is doing. Find your groove, and movement becomes something you crave, not something you check off a list.
Time to Build Your Roots
So there you have it—the five biggies for building a strong, sustainable lifting practice. If you’re struggling with one (or all five!), don’t sweat it—literally. We’re here to help at Roots Performance & Wellness. Together, we’ll build a foundation that lets you grow into your strongest, most resilient self.
Thank you for hanging out with me for the first Let’s Get Lifty mini series. It’s been a blast geeking out over all things weight room. Meet me back here in two weeks for the start of our next series—and shhh… it’s gonna be a good one.
With love and growing roots,
Dr. Rachel Wolinski, PT, DPT
Roots Performance & Wellness
Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. If you’re experiencing pain or struggling with your training, please reach out to a medical or fitness professional (hi, that’s me!).