by Kerry Taylor

I was having a conversation recently with a 212er, and she had mentioned that she would like to “level up”.

Now, I know that’s a very broad statement, “I want to start leveling up.” My response was, “Tell me more about what you want to shoot for. Once we know that, then we can start to really hone in on the approach to get there.” But, if you’re not sure what direction you want to take it, we can still “level up” in more of a broad sense. Here are some simple things you can start to focus on in your training to help YOU start and continue to level up.

1. Train with intention
Yes, I’m saying it again because it’s that important. I recently wrote a blog about it and what it means, check it out.

https://www.212healthandperformance.com/212blogfull/2026/5/13/is-training-with-intention-important

2. Track something each time you do a training session
Whether it’s on paper, or in your head, keep track of something. It could be the weight you used, the RPE (how difficult something was), how many reps you did of X. The list goes on and on of what you can track, just choose something that you prefer.

3. Slow things down
The tempo of a movement can become a game changer for you. Pauses, eccentrics and other temp schemes can really help with your progress. By slowing things down it will help you to build muscle, strength, and help you control movements and weights better than always just rushing your reps and exercises.

4. Become more explosive

Most people skip over this and do not train this at all, or they do “TRY” to train it but do it improperly. Being explosive and powerful is the first thing to go as we age. The great thing is that this is something you can maintain for a long time, it may look different as you age, but you can still train it. This will also help you keep your athleticism better than just strength training alone. Simple drills like med ball slams, kettlebell swings, various jumping drills, skipping drills and various forms of sprinting all work to help in this area, but the key with adding this in to your training is to give maximum effort in a short amount of time or low number of reps. Make sure to not go through the motions and rest appropriately so you can put out that same amount of effort multiple times. I wrote blogs about this as well, check them out:

https://www.212healthandperformance.com/212blogfull/2023/8/9/unleash-the-power-within-the-importance-of-power-training-for-all-individuals-part-ii

5. Recover like a badass, IT DOES MATTER
Leveling up is not just what happens in the gym, but what happens outside the gym as well. Your sleep, water intake, rest, working on your movement and mobility, managing all your stresses, mental and physical, all play a major role in the results you get and how your body grows and changes. Start focusing in more on what you do OUTSIDE the gym and I promise you what you do and achieve IN the gym will start to skyrocket!

6. Get a push
Train with people or a coach that will push you but in the proper way. Those people are very important to your growth in the gym and in life. They will help you get to the next level, but you have to be willing to take on the challenge or follow along. Doing a little bit heavier weight, doing that extra rep, getting in the gym 1 more day, tightening up your technique and form will pay dividends. Someone else’s energy is contagious, so make sure it’s the energy you want to help propel you.

7. Short term targets
This will help you to always move forward. It can be as simple as, “I want to hold a plank for 5 seconds longer”, “run a distance a little faster”, “increase my deadlift buy 10 pounds”. Setting short term targets are easier to achieve and getting there will help you reach that next level faster. Small steps all add up.

There is more I can add to this list, but I don’t want to lose your attention sooooo…start to apply some of these and you will start to level up. When you decide you have a target you want to shoot for in your crosshairs, let’s chat and find ways to go for it! Until next time, continue to live life 1 degree above the rest!