The main purpose of the Daily 30 Bodyweight Exercise Routine is to teach you to stay committed to your strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.
Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals? Most people will say never and that is why most people never succeed.
So, be different! Be the one that does succeed! Then tell others how easy it is just by developing a little self-discipline.
I have done the Daily 30 for 1,468+ days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.
Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.
Just by making that simple commitment to myself I remember to always keep my goals on track, no matter how hard things get.
That is why I made The Daily 30! To help people stay committed to their goals every day.
Plus, the exercises are so simple anyone can do them! And it takes less than 3 minutes to do, allowing no room for excuses.
So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!
Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.
Powerlifting for men is different than powerlifting for women. This is because women are generally able to handle more workloads relative to their one rep maximum, versus men. Men are genetically stronger so they can handle heavier weights, but cannot do as much work compared to women who do strength training.
This means that women can handle more work and frequency of training, while men require less work and need more time to recover from weight training. At the same intensity relative to their one rep maximum, women can, and should, do more repetitions, while men cannot, and should not.
When programming a powerlifting workout for men there should be more sets and fewer repetitions. When programming a powerlifting workout for women there should be fewer lets and more repetitions.
For example, for a squat workout, men should do 8 sets of 3 reps using 80% of their one rep max, while women should do more like 6 sets of 5 reps at the same intensity. The workout for men would total 24 reps while for women it would total 30 reps.
The main difference between powerlifting for men, versus powerlifting for women, is men get big and bulky with strength training while women get slim and sexy, or more toned. This is due to hormonal differences. Men naturally have a lot more free testosterone than women which makes any sort of new muscle stimulus lead to growth. For women, the same stimulus still leads to growth, but at a much slower rate. So women tend to just burn fat with weight training workouts instead of growing.
Of course, with strength training, women can become stronger than men. It just takes longer due to slow growth rates.
As you can see, powerlifting for men is pretty simple. However, how you do your workouts is just as important, if not more so, than what you do. It is all in the detailsbecause the details can make or break a lifter.
Great general information for starting a high-quality workout plan!
Having been a personal trainer for many years, I have seen the struggles and triumphs of strength training. It is one of the most needed areas of emphasis in today’s healthy person.
Frankly, I am amazed this website gives out so much great information.
It very clearly lays out daily, weekly, and monthly plans for people who are self-motivated and need some guidance.
I also like that he emphasizes warm-up and conditioning as an integral part of strength training. Many people skip that part.
I highly recommend this Strength System!
This workout system changed my life!
The information Ryan provides is clear and easy to understand. His workout programs are amazing and very easy to follow.
Check his books out if you’re looking to get into fitness on any level and change your world!
In Depth and Complete! Highly Valuable to all Strength Trainees!
First, I must say, this site is extremely well put together. There is a lot of useful information without a lot of fluff. Direct and to the point, telling you just what you need to know.
The method is simple, easy to apply to training and can be used for anything. This is a great base system that I feel everyone should follow, whether they are specific to strength training or not. It’s just a good system that makes sense!
I recommend this site to literally EVERYONE I know that exercises!
– Coach R.
Useful tips and programming to add athleticism!
This system is for those seeking to go above just strong, with useful tips and programming to add athleticism to your normal gym routine.
Highly recommended for all strength levels!
Your Pathway To Strength!
This is an excellent system around which to build your strength training. Ryan takes complicated topics and makes them easy to understand and implement.
This system is a definite winner!
– G. Slavin
This system is an approachable and step-by-step introduction that can benefit anyone, regardless of where you are on your strength training journey.
A refreshing systematic approach for those who want to think through their goals and plan their own best workouts.
This is not just another cookie-cutter approach like most other programs!
– James Person
The Mathias Method focuses on breaking down strength training to maximize the bodies potential and improving technique along with a solid program.
I highly recommend this!
– Chris Gonzales
This system is very informational and detailed, while also being concise and adaptable to different levels of training.
Written by a highly-accomplished personal trainer, it offers professional advice for strength training at multiple levels.
I strongly recommend this program!
– Nikolas Matiska
This isn’t a training program but rather a philosophy that can be applied to your training to maximize your return. It’s quick and easy with useful information.
Never struggle at the gym again!
Everyone has been there, you’re at the gym and you have no idea what to do… With this program you can build a workout that fits your style!
This system will help you, I can guarantee it!
Complete Your Strength!
This is a great system to help you on your Strength journey.
If you are looking for a way to start your fitness journey or if you are stuck in your current journey this can help you on your way. It clearly helps give you direction to get the most out of your every movement.
It will help you optimize your daily workout and gain your strength along the way.
I would recommend this to everyone!
– Sandra M.
Every person has different goals, different styles, and different lives.
This site quickly introduces a system that is variable and the foundation to build your new routine. It gives you everything you need to start your program and references more material to help you detail as you see fit.
You can strengthen your life and change your world.
HATE is a powerful motivational tool we can use to our advantage.
Yes, HATE is also hurtful and unacceptable when presented by others, but we can use that HATE as motivation for our own success.
Just think…what is your first thought when someone says, “You can’t do that!”? Do you take that as a personal hit to where you believe you are not good enough or do you use that HATEful doubt as fuel to succeed?
That HATE is a powerful tool in creating your success!
Now, of course, going out on a HATEful rampage is not going to solve anything, and that is not what this is about. It is about using your HATE to your advantage.
Athletes and coaches use this all the time to fuel success, and you can too!
Use the HATE of where you live, HATE of what you do, HATE of your environment, HATE of your situation and all the HATEful things around you, as the fuel for your greatness!
Use that internal HATE to start making positive changes in your life!
HATE should motivate you to want to do better, and be better, no matter how many things hold you down.
We cannot choose the position we start our life in, but we can choose what we do to change it.
We can stay down when life pushes, or get up and hit back harder.
In life, there is no disadvantage that can hold you down forever, unless you let it. You can choose to take life for what it is and get pushed around harder day by day, or accept what you have and turn it into an advantage.
Make your troubles and disadvantages into advantages to take on the world.
Take everything that annoys you, hurts you, all your past troubles, your failures, and ball it all up into one big ball of motivational rage ready to take on the world and show everyone WHO YOU ARE!
Take all the HATE you feel every day and eat it for breakfast! Control and funnel all your rage into one thing! That one thing that will get you out of your current life and moving on to a new one!
Whether it be a new project you need to start, working harder at your job, giving more love to your family, starting a new career, getting through school, accomplishing a goal, whatever it is, feed it with your internal rage!
Eat HATE and spit out success! Use your demons to show the world who you are and who you were always meant to be! Show the world how great you are and fight back against the HATE!
Are you going to stay down when life pushes, or are you going to push back?
LOVE is the motivation that keeps us going in search of more…
The power ofLOVE is undeniable. Without LOVE, we have nothing. You don’t have to LOVE everything in your life to live happily, but you should LOVE most things.
If you do not LOVE who you are around, where you live, or what you do, then there is little chance of you living a happy life.
You must find a way to create your happiness, by getting in touch with things that you LOVE. After all…
Happiness is made, not found.
Happiness is not something you can just stumble upon and find, though many people try. You have to make yourself happy, by creating a life that you LOVE and accepting the greatness of things already around you.
Yes, it takes effort, but it is worth it.
The feeling of LOVE can lead you to greatness. By loving yourself and the things all around you each day, you will become addicted to the feeling and want to find more. As you find more things to LOVE you will then begin to help others do the same.
Spread the LOVE!
Don’t search to be with the one you love the most.
Be with the one that loves you the most.
When those two meet, that is true love.
LOVE is our motivation behind everything we do. We do things for those we LOVE and the things we LOVE.
We work by doing things that we LOVE, or to be able to do the things we LOVE. We take care of our families, because of LOVE. We do things in our free time, because of LOVE.
LOVE is a great feeling and we are always in search of it, through the things we do. Through LOVE, we have everything we need.
So find what you LOVE and keep that as your everlasting motivation to Change Your World!
Love Where You Live
Your home is where you spend most of your time. If you do not LOVE your home, how can you be happy or motivated to do anything?
You must create a place that you LOVE to come home too. If you do, then every day you will have something that you LOVE all around you, making for a much happier life.
With just a little time and effort, you can make a big difference. Even if you just clean one thing per day, or fix one thing per week, or just change some things around, you can start to see a difference.
Create a home that you LOVE and start to live happier because of it.
Love What You Do
What you do with most of your time, whether that be work or a hobby, needs to be something that you LOVE to do. If you don’t LOVE what you do with most of your time, then how can you expect to be happy?
We are not all robots that can just go through the motions of our job over and over again without feeling some resentment.
If you do something a lot, then you will either LOVE it or hate it.
You might as well do something that you LOVE and find, or create, a way to earn a living doing it. If you can do that, if you can LOVE what you do, then you will never feel as if it is “work”. You will simply, be doing what you LOVE to do.
That’s called living, my friends.
Love Who You Are With
Some people spend their whole life’s trying to find the one that they think is “perfect”, or fits their criteria, in hopes of finding true LOVE. Yet, they are looking in the wrong direction.
True LOVE is found when you find the person that LOVEs you the most, and that you LOVE the most in return. It’s not about the person that you are willing to put up with, it’s about the person that is willing to put up with you.
If you spend your life with someone that does not show you, LOVE, then how can you be happy?
As conscious people, we need to feel LOVE, and if someone does not present that to us, then you might as well be alone.
LOVE is always better when presented from another, but you too can also show LOVE to yourself. If you don’t have a significant other, you can look to family for LOVE, friends, or just treat yourself.
The truth is, you are never alone, and someone else is always there to show you some LOVE. Find them, and hold on tight, because LOVE is a journey.