Your Rest Periods are Adorable . . . Now Quit It.

/ Testify Strength & Conditioning/

Things are harder than they should be because of your rest periods.

You are failing reps because of your rest periods.

So knock it off.

The Phenomenon
We see and talk to people who are missing reps a few weeks into their barbell journey, and the conversation often goes something like this:

Coach: “How long are you resting between sets?”

Lifter: “A couple of minutes, at least one or two, sometimes three.”

Coach: “That’s so tiny and cute. Let’s fix it.”

When members start training at Testify, we discuss the fact that, at first, they are going to rest three to five minutes between work sets. In other words, three minutes is the bare minimum for the first session or two, and that will increase over time as the weight on the bar increases and things become more challenging.

What is the Goal?
Keep the goal in mind, and the goal is to get strong, so here’s the quick and simple version (courtesy of the transitive property):

You want to get strong.

To get strong, you need to complete the prescribed reps.

To complete the prescribed reps, you need sufficient rest between work sets.

So, to get strong, you need sufficient rest.

Don’t Be Silly
Don’t worry, I’m not telling you to rest twenty minutes between your work sets. But if you want to get stronger - and I hope you do - then resting three to four minutes isn’t going to cut it after the first few weeks.

There’s a time to get sweaty and out of breath, and that’s during your conditioning, but in the wise words of one of our dads at Testify, don’t be one of those people who confuses “strength and conditioning” with “conditioning and conditioning.”

More Resources
To learn more about why you might be missing reps early in your training career, be sure to read “The First Three Questions” by Mark Rippetoe.

Finally, sometimes (perhaps most of the time) you’ve got to get your workout done in a quick and efficient manner, and the video below covers exactly how and where to save time at the gym.

As always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

How to Bench Press: The Setup | STOP Doing This!

/ Testify Strength & Conditioning/

Are you getting setup as well as you should be when you bench? In under 2 minutes, Starting Strength Coach Phil Meggers covers a common error during the setup process.

(A Blast from the Past video originally published on 12/19/22)

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

How to Convert Kilograms to Pounds Fast - Easy Math Trick!

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 05/19/23)

Whether you're doing your physics homework, your chemistry homework, or you're lifting weights, you sometimes need to be able to convert from kilograms to pounds. Let's figure out how to do this fast - and by fast, I mean “in-your-head-faster-than-whipping-out-your-calculator” fast. Fast like you read about.

The common wisdom is to multiply by 2.2, but you don’t want to multiply by 2.2 in your head, and neither do I. The method you’re about to learn will get us to the same answer, and it’s quicker and easier. Using 35 kg for our example, here’s what you do:

  1. Double it. That gives you 70. No problem.

  2. Find 10% of that new number, and yes, that old gradeschool shortcut of moving the decimal over 1 place still works just fine. That gives you 7. Again, no problem.

  3. Add those two numbers together. That gives you 77.

There you have it: 35 kg is equal to 77 lb.

Now, your turn - albeit with a slightly harder example. Repeat the same steps, but this time with 95 kg, and try it out before reading ahead for the solution.

Got your answer? Let’s see how you did.

  1. Double it. That gives you 190.

  2. Find 10% of that new number. That gives you 19.

  3. Add those two numbers together. That gives you 209.

Thus, 95 kg converts to 209 lb.

It takes a little bit of practice, but not much. It’s fast, it’s easy, and it’s very accurate (within 0.2% of the true value). As always, we hope this helps you get stronger and live better . . . or at least stop struggling with cumbersome conversions.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

talk to a coach

When Benching Heavy, Don't Bench Vertically & Try This Instead

/ Testify Strength & Conditioning/

Are you trying to push the bar vertically when you bench press? This seems counterintuitive, but trying to bench vertically is ruining your bench press. Starting Strength Coach Phil Meggers explains and demonstrates.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

Testify Courant - June 23, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 9 Brutal Truths About Lifting Weights That Seniors LEARN Too Late (click the title to watch):

Jersey Jim
I got 99 problems but Sarcopenia and weakness aren't on the list. Staying strong as you age is the closest thing to the fountain of youth.

Phil
Absolutely!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

How to Build Strength after 50 Without Complication or Confusion
Want to build real strength in your 50s, 60s, 70s, and beyond — without all the fluff and confusion? In this video, Phil breaks down a simple, proven approach that works, no matter your age or experience. No gimmicks, no guesswork — just clear steps to get stronger, feel better, and stay active for the long haul. Click here to watch.

 

2 Fatal Deadlift Mistakes: 1 Solution (Simple and Fast)
Are these two errors killing your deadlift? Find out and fix them quickly. Click here to read.

 

Blast from the Past: WHERE Should I Put the Bar for the Squat?
How do you find the best position for the barbell when squatting? Phil shows you in less than 2 minutes with some help from Mike as well. Click here to watch.

 

Blast from the Past: What Every New Lifter Gets Wrong - Part II
We discuss a few more common mistakes (and how to correct them) in the 2nd edition of the "Mistakes New Lifters Make" series. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Thanks to everyone who came out and competed at this past weekend’s IronFest VII! Also, a big thank you goes to those who helped out!

Reminder: We will be closed for training on Friday, 07/04/25, in observance of Independence Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 4, 2025

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2025.05.19.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2025.03.31.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2025.03.03.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2025.03.03.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

2 Fatal Deadlift Mistakes: 1 Solution (Simple and Fast)

/ Testify Strength & Conditioning/

Let’s briefly cover two mistakes that might just be killing your deadlift, and while we’re at it, we’ll fix them with one simple cue.

A Problem of Balance
Typically, when balance is an issue in the deadlift, the problem is that of your balance and/or the barbell shifting or swinging forward. However, that is not the problem we’re discussing today - we’ve covered that in numerous videos and articles, and you can watch one such video below:

Today’s balance issue is less common but certainly common enough to warrant a quick examination. The problem is twofold and is that of either getting back on your heels during the deadlift or shifting your weight to the outside, “knife-edge,” aspect of your feet.

Mistake #1: Balance Goes Backward
When your balance shifts backward during the deadlift or any standing lift, you’ll feel the weight (i.e., the combined weight of you and the barbell) shift toward your heels, and you may even see (on video) or feel your toes start to lift slightly off the floor as shown in Figure 1.

figure 1: phil (left) demonstrates an exaggerated version of mistake #1 while becky (right) demonstrates slightly more subtle version.

This creates an unstable platform upon which to lift, and as a result, it makes for a weaker, harder, and less efficient pull.

Mistake #2: Balance Goes “Outside”
When your balance shifts to the outside edges of your feet, you’ll typically see the inside edges of your feet start to lift or “flutter” a bit off the floor (Figure 2).

Again, this reduces your ability to effectively transmit force to the floor and makes for a weaker, harder lift.

figure 2: phil and becky demonstrate mistake #2.

One Cue to Rule Them All
Both of these errors are more common when people pull in flat, soft-soled shoes (as Becky demonstrates in the pictures above) as the rigidity of a lifting shoe (which Phil is wearing) helps reduce the likelihood of these errors. That said, it’s possible to make these mistakes in any shoe, so let’s fix these issues quickly.

Simply cue yourself, “Big toe down.” In other words, you are reminding yourself to keep the big toe of each foot firmly attached to the floor.

The big toe is at the front of your foot, so this helps correct the error of your balance shifting backward, and the big toe is also on the inside aspect of your foot, so this helps correct the error of your balance shifting onto the outer edge of your foot as well.

Big toe down.

It’s simple and effective, and as always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro