Fitness Lessons I Know at 34 (That I Wish I Knew at 24)

Fitness Lessons I Know at 34 (That I Wish I Knew at 24)
I’ve made a lot of mistakes over the years—
Chased the wrong goals.
Listened to the wrong advice.
Burned out. Restarted. Repeated.
Here’s what I’ve learned the hard way:
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1. Strength is the foundation
Cardio won’t build the body you want—muscle will.
Strength training boosts metabolism, prevents injury, and makes life easier.
If you’re not getting stronger, you’re just spinning your wheels.
→ Build muscle now so you don’t have to “fix” things later.
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2. You don’t need to train every day
More workouts ≠ better results.
3–4 quality sessions a week > 6–7 average ones.
Muscle grows when you rest—not when you train.
→ Stop chasing intensity. Start chasing consistency.
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3. Chasing aesthetics alone is a mistake
Training just to “look good” leads to poor movement, injury, and frustration.
The best-looking bodies? They train for performance, not appearance.
→ Move well, and the aesthetics will follow.
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4. Stop program hopping
Jumping from plan to plan keeps you stuck.
Progress = doing more over time (not doing more programs).
→ Stick with one solid plan for months, not weeks.
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5. Mobility isn’t optional
Skipping mobility in your 20s is a shortcut to stiffness in your 30s.
It only takes 5–10 minutes a day.
→ Move well now, or regret it later.
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6. Nutrition doesn’t need to be complicated
Fad diets and extreme plans are a waste of energy.
→ Eat real food. Prioritise protein. Stay consistent.
The best diet is the one you don’t feel like quitting.
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7. Sleep is the best performance enhancer
Poor sleep kills recovery, boosts cravings, and slows muscle growth.
No supplement can replace 7–9 hours of good sleep.
→ Want better results? Fix your sleep first.
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8. Fat loss comes from habits, not suffering
Starving yourself and pounding cardio isn’t sustainable.
→ Strength training + whole foods + daily movement = real fat loss.
If you can’t keep it up for a year, it’s the wrong approach.
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9. Discipline > Motivation
Motivation fades.
Discipline builds momentum.
→ Build systems and habits that make training automatic.
You don’t need to feel motivated—you just need to show up.
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10. The biggest lesson – Keep it simple.
Strength training.
Whole foods.
Good sleep.
→ Master the basics, stay consistent, and results will follow.
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Took me over a decade to figure this out.
Hopefully it saves you a few years.
Follow me for more no-BS advice on staying healthy and strong with a busy life.
– Jake