ABOUT THIS EPISODE
The team outlines a simple, sustainable approach to strength training and conditioning that beginners can follow immediately. Expect practical programming, free‑weight fundamentals, and clear guidance on equipment selection and gym setup.
WHAT YOU’LL LEARN
How to structure a 3‑day full‑body plan using squat, hinge, push, pull, and loaded carry patterns.
Proven progression tactics (2.5–5 lb micro‑jumps, rep targets, and deloads) to keep gains steady.
Conditioning that supports—rather than sabotages—strength (zone‑2 work plus brief intervals).
Smart gear priorities for home and commercial gyms, including rubber gym flooring for safety and noise control.
KEY TOPICS
Minimal‑dose strength training for adherence and long‑term results.
Tracking, accountability, and realistic recovery strategies.
Equipment essentials: half rack, adjustable bench, Olympic barbells and plates, dumbbells, plus flooring.
QUICK ANSWERS
Q: What’s the simplest beginner split that works?
A: Train full body 3 nonconsecutive days per week using compound barbell and dumbbell lifts; add small weekly load increases and reset when you stall.
Q: How much cardio should I add without hurting strength?
A: Perform 2–3 cardio sessions (20–30 minutes). Keep most work in zone‑2 and add short intervals once weekly away from heavy lower‑body training.
Q: What are the first pieces of equipment to buy for a home gym?
A: Start with a half rack, adjustable bench, a quality Olympic bar with plates, a small set of dumbbells, and rubber gym flooring to protect surfaces and reduce noise.
SHOP THE EPISODE
Elite Lean Garage Rack (compact half rack)
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
Full Commercial Adjustable Bench (SFID425)
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
Olympic Weightlifting Bar — 20kg, 195,000 PSI (Iron Company)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
Urethane Olympic Plates with Grips (Iron Company)
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
Natural Recycled Rubber Flooring Rolls (Gym Flooring)
https://www.ironcompany.com/natural-recycled-rubber-flooring-rolls-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep152
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
