Dan John

Dan John is an incredible writer, speaker, weight lifter, and strength training instructor. An All-American discus thrower at Utah State University, he has two masters degrees in history and religious education, and received a Fulbright scholarship to study in the Middle East. Dan isn’t all theory, though — in addition to throwing the discus, he competed at the highest levels of Olympic lifting and Highland Games. I have read his books Mass Made Simple and Never Let Go, as well as many of his articles. Dan now works out, gives workshops, writes books, hosts The Dan John Podcast, and works with private clients. You can find more about him here. His ideas have influenced my workouts and the work I do as an executive coach with my clients. I’d like to share a couple of his ideas on building strength and some benchmarks.

This is the second in the series on improving your fitness and health. The previous was post #122 on the Mountain Tactical Institute.

The Five Movements

Dan John’s philosophy on working out is simple. Do movements, don’t focus on muscles. If it is important do it every day. If it isn’t don’t do it at all. And do lots of repetitions. I love his simplicity.

There are five fundamental movements that anyone desiring to increase their strength should pursue. They are:

• Hinge movement — think deadlift and kettlebell swings.

• Squat movement — think air squats, front squats, rear squats, lunge, and box jumps.

• Push movement — think bench press, push-up, or overhead press.

• Pull movement — think pull-up, chin-up, or lateral pull down.

• Loaded carries — think farmer’s carry (heavy object in both hands), suitcase carry (heavy object in one hand), or overheard carry (heavy object in one hand overhead).

The Benchmarks

Dan published benchmarks for each of the movements here. I took it and modified them slightly. See where you stack up, strength-wise:

Conclusion

Dan John inspired me to improve my workouts and develop my strength. I hope he inspires you as well. Go on the offense and improve your health and strength in 2021.