Updated Training Routine

Michael W. Arnold — Mon, 01 Dec 2025 10:20:27 -0600

Since my last post in October, I’ve made some slight modifications to my strength training routine.

First, in doing some research, I learned I was missing some pretty major muscle groups in my legs. This explained why — even after months of walking — riding my bike up hill was still a challenge. To alleviate this, I added goblet squats to my routine. The first two sessions of quats were rough. I could hardly walk for a few days afterwards. But, by week two, I didn’t even notice them anymore. I’ll be excited to report cycling improvements when I get back out there in the Spring.

The next change was the elmination of reverse flies. My form was never good, I was never able to complete all three sets, and it was hurting my elbow. To work the same muscles, I purchased a resistance band and now do band pull aparts. I can feel the muscles in my back, chest, and shoulders activated, so I know this new exercise is working way better than the flies. And, I’m not hurting myself. I don’t want injuries impacting or stalling my amazing progress these last few months!

Another change is how I’m doing external rotations. It turns out, I wasn’t supposed to be doing that exercise with the full weight I’m doing everything else with. I was doing external rotations with 15 pounds of weight when the recommended weight is between 2 to 5 pounds. Yikes! I’ve no idea how I didn’t hurt myself. At any rate, I’m doing them at around 5 pounds now and it’s feeling great. It’s a totally different exercise when you’re not struggling to hold up the weight!

A final exciting addition to my week is that I stretched myself for the month of November to do three lifting sessions a week instead of two. I’m happy to say that I accomplished this goal!

I’m still setting my target at 2 sessions. Like my lower target of 50k steps per week (that I almost always exceed), the lower target keeps me from being overwhelmed. When I’m travelling, sick, or whatever, I know I’m not “behind” when I only get in 50k steps or only lift twice that week. Having that mental flexibility keeps me from self sabotage. If my goal were higher, the first time I missed it, I’d drop my routine and be right back where I started.

The schedule is looking like I’ll be able to hit three sessions a week in December, too. At this pace, I’ll have a virtual third month of lifting at the end of December. I’m excited to see the progress!

With all of that out of the way, below is my new weekly strength training routine. I’ve dropped the “snack” concept and just do it all together. That’s working for me now, but snacks are always an option again if I need them.

Twice Weekly Strength Training Plan

Complete session • Mondays and Wednesdays

Optional third session • Fridays

MAIN WORKOUT

Goblet Squats

3 sets of 12 reps
Hold one dumbbell vertically at chest, squat down keeping chest up

Bicep Curls

3 sets of 12 reps
Lift toward shoulders, elbows at sides

Dumbbell Rows

3 sets of 15 reps (each arm)
Pull to ribs like starting lawnmower

Chest Press

3 sets of 12 reps
Lying down, push weights to ceiling

Band Pull Aparts

2 sets of 20 reps
Arms extended, pull band apart to sides, squeeze shoulder blades

Hammer Curls

3 sets of 12 reps
Palms face each other

External Rotations

2 sets of 20 reps (each arm)
Elbow glued to side, rotate hand out

Overhead Press

2 sets of 10 reps
Press weights from shoulders to overhead

SUCCESS REMINDERS

✓ Rest 30-60 seconds between sets
✓ Stop if shoulder hurts
✓ Consistency over intensity
✓ Something is better than nothing
✓ Goblet squats go first - they use the most energy

Total time: ~25-30 minutes per session

Strength Training Snack Routine

Michael W. Arnold — Fri, 10 Oct 2025 13:30:50 -0600

Since August of 2024 I’ve been on quite the health journey. I started walking on my desk treadmill that month and, starting January 2025, committed to hitting 50,000 steps per week.

Since January, I’ve consistently exceeded my 50k steps and have had quite the physical transformation. I’ve lost at least 15 pounds and have seen my waist go down by a few inches. I have more energy, my joints hurt less, and — even with an incredibly difficult work situation — my depression and mood are under control. I’m still amazed that something as simple as slowly walking while I’m in meetings has had such a positive effect.

Back in July, I was approaching a year of fitness. I was down several sizes in jeans, shirts were fitting better, and I’d just come back from a wonderful trip to Europe. My good friend Claude was predicting that I’d be at a healthy, stabilized, weight in another twelve months. The habit was established, I knew I’d keep at it, and I was truly excited about the progress I’d start seeing over the next year. Without dieting, without stress, without a gym, without the guilt of being away from family, and without exhaustion, I’d found a way to get to and maintain a healthly weight. Finally.

But, I started looking back at old pictures of myself when I was 29 and 130 pounds. I was skinny, but I wasn’t happy with how I looked. I still had a flabby chest and a small belly. I looked skinny, but not healthy. Years of reading about health let me know that what was missing then — and still missing now — was strength training. But, I thought, I don’t have the time or equipment to strength train. Skinny-fat is simply the best I can do.

Thankfully, I happened to have Claude open and decided to do a little research. With only the dumbbell in the closet, without encroaching on my morning routine, without keeping me in my office after work, and without a huge time commitment, what was possible?

After a good bit of back and forth, some additional research on my own, and a lot of tweaking, I ended up with a simple strength training plan. According to Claude and the Internet, it turned out I didn’t need a huge or complex fitness routine. If I could commit to doing three little five-minute sessions between meetings twice a week, I was promised I’d achieve results.

I’ll admit it, I didn’t believe it one bit. It seemed too easy. There’s no way people were getting strong doing this. But, as it was so easy and I already had the dumbbell, I decided to give it a try. I had nothing to lose.

Well, let me tell you, it turns out, it really was that simple! Today I finished my tenth week following this plan. The first few weeks I was really sore, but I was surprised to find how energized strength training made me. (Even though I was only starting with a five pound weight!) I dropped the snack concept and starting doing all of my sets together during lunch or when I finished for the day. Within a few weeks, I could feel tightness in my arms. I was actually getting strong! By week six, I was feeling so good I started training three times a week (Monday, Wednesday, and Friday). By week eight, I was ready to move up in weight (10 pounds!).

Now finishing up week ten, I feel great. I’m getting stronger and you can start to see some definition in my arms. My posture has totally changed. I feel planted, strong, and confident. My walking has somehow gotten even easier. Best of all, I’m exicted about the summer. Instead of skinny-fat, I’m on track to be a fit dad.

Throughout this journey, the thing that keeps coming back to me is how easy all of this is. I’m frustrated at how difficult fitness has been marketed to be. No apps, no gyms, no fancy equipment, no diets, no stress. I dropped the chemicals, eat real food, walk slowly for 2-hours a day, and do a little 15-minute dumbbell circuit in my office every so often. That’s it.

So, my friends, that’s how I’ve gotten healthy. That’s how I’m going to be fit and healthy for the first time in my life this summer.

Drop the ultra-processed foods, get a treadmill, and lift some dumbbells. It’ll change your life.

My Strength Training Routine

🌅 Morning Snack (5 minutes)

Bicep Curls

3 sets of 10-12 reps
Lift toward shoulders, elbows at sides

Dumbbell Rows

3 sets of 12-15 reps (each arm)
Pull to ribs like starting lawnmower

☀️ Midday Snack (5 minutes)