The 10 Commandments of Strength Gains (Pastor Edition)
Strength training is simple.
But most people make it way too demanding.
For pastors, getting gym time at all can be tough.
The good news is...
Effective strength training is not about moving into the squat rack and forwarding your mail there.
It’s about minimal engagement for maximum effectiveness.
And, for you, pastor, it has to be that way.
So...
Skip the noise.
Ditch the debates.
Forget the endless “bro science” YouTube hacks (the ones recorded by guys who still live in their parents’ basement).
What I'm about to share with you aren’t trendy tips.
They are the timeless pillars that work whether you’re 25 or 65, new to lifting or seasoned under the bar.
Every legit program worth its salt is built on these immutables I'm giving you today.
Like the actual 10 commandments, they give you an objective frame that checks you if you get away from the right stuff.
And they're the difference between spinning your wheels and actually getting results.
For pastors that means...
A bulletproof plan that builds strength, protects your health, and delivers what it’s supposed to... without hijacking your entire life (and without making you smell like chocolate protein powder 24/7).
Here are 10 principles that actually matter.
Stick with them, and you’ll build real strength without living at the gym or memorizing 47 different “hypertrophy rep schemes.”
1. Frequency with Recovery
You don’t need to train every day.
In fact, don’t.
Two to three days a week.
Push/Pull/Push one week.
Then Pull/Push/Pull the next.
Plenty of time to recover, plenty of stress to grow.
Simple. Effective. Sustainable.
2. Progressive Overload
The secret sauce.
Add a little weight.
Squeeze out an extra rep.
If you’re not gradually making it harder, you’re just rehearsing.
(Keep it pyramid.)
3. Train Close to Failure
No, you don’t have to collapse dramatically in front of everyone.
But you do need to push any given set until you’re one or two reps from total failure.
That’s where the gains live.
4. Compound Movements First
Squats. Deadlifts. Bench. Pull-ups.
These are the bread-and-butter.
Do them before you waste energy on cable flys or bicep curls.
With compound movements, you'll build more strength in less time.
5. Proper Form and Technique
Nobody cares how much you say you lift.
They’ll notice when you blow out your shoulder because you wanted to “ego squat.”
Form first, load second.
6. Nutrition for Strength
You can’t out-train a bad diet.
Protein repairs muscle.
(Light) carbs fuel workouts.
Fats provide good energy, too, but they also keep hormones humming.
If you eat like a youth group pizza lock-in, don’t expect serious strength.
7. Sleep and Recovery Habits
Pastors love to spiritualize late-night scrolling.
Don’t.
Strength is built when you’re sleeping, not while you’re “just checking Facebook one last time.”
Seven to nine hours.
Non-negotiable.
8. Consistency Over Hacks
You don’t need hacks.
You need reps.
This whole newsletter is about helping you stay consistent in what matters to get to "optimized."
We’ll save you hours of YouTube rabbit holes chasing gimmicks.
Do the basics.
Do them often.
That’s it.
9. Mind-Muscle Connection
Stop zoning out while you lift.
Focus on the muscle you’re working.
Your body listens when your brain is paying attention.
10. Patience and The Long View
This is where most people quit.
They want instant results.
But strength comes slowly… until it comes all at once.
You have to trust me on this...
Stick with it and the breakthrough(s) will come.
Your Bottom Line
Strength training doesn’t need to take over your life.
It just needs a simple plan, consistency, and the patience to let your body adapt.
Skip the hacks.
Do the work.
Get strong.
Think of it this way:
You don’t need to gym-grind or gym-hack until new gains split your old sport coat.
You just need a program that actually works without eating your entire schedule (or causing deacons to form a spotter’s committee).
That’s how you optimize your body (your #1 ministry tool).
More Resources To Help You Optimize
🥤Momentum Shake: The Complete Longevity Shake for Optimal Health
🎥 Sermon Shots: Repurpose Sermons Into Clips & Other Engaging Content in Minutes
💊 My (Scott's) full supplement regimen
