My Current Fitness Mission
In addition to walking & running, I have two or three sessions a week of high intensity interval training style workouts, which I love. I’ve been doing this for over a year now and have made significant progress. The more progress I make however, the more my fitness ambitions grow.
Originally I wanted to be able to do “proper” man push ups. I can finally do these now, though they aren't pretty. Yet.
My biggest fitness ambition is to be able to do proper, unassisted chin-ups. I’d be thrilled to be able to do one, but ten would be incredible. I’ve been using an assisted chin up machine at the gym to help me achieve this. It has a counter weight, which you can gradually reduce – until the day arrives where no counter weight is required. The counter weights are gradually reducing – and my other strength routines are no doubt helping towards my aim.
My aim is to be able to do a few proper chin-ups by April – at PrimalCon 2012. That gives me six months to get stronger. I will conquer them!
Building Strength the Paleo Way
One of the most exciting aspects of following a Paleo lifestyle is the focus on functional strength. It’s not just about aesthetics or the number on the scale — it's about being capable, energised, and confident in your body’s abilities. The commitment to doing unassisted chin-ups is a perfect example of this mindset. Chin-ups require full-body control, grip strength, and a strong mind-muscle connection — all of which can be cultivated through consistent training and proper recovery.
But how else can you improve your strength and support your fitness goals in alignment with Paleo principles?
Integrating Functional Movements Into Daily Life
The beauty of functional fitness is that it mirrors real-world movements — squatting, lifting, jumping, climbing. Whether you're carrying groceries, hiking with a heavy backpack, or simply climbing stairs, your training should prepare you for life outside the gym.
Try integrating these movements throughout the day:
- Air squats while waiting for your tea to brew
- Walking lunges during a phone call
- Hanging from a bar to improve grip and shoulder health
These micro workouts not only contribute to your strength gains but also help break up long periods of sitting — a hidden saboteur of progress.
Nutrition to Support Strength Training
Strength improvements are not made in the gym alone. What you eat — and when — has a profound impact on muscle development and recovery. A Paleo-based approach offers a nutrient-dense way to support your training goals without artificial supplements.
Here are a few key guidelines:
- Post-workout fuel: Focus on a mix of protein and carbohydrate — grilled chicken with roasted pumpkin is a perfect example.
- Pre-training boost: A banana with almond butter or boiled eggs and sweet potato can fuel a tough session.
- Daily protein: Include a source of protein at every meal — such as grass-fed beef, eggs, or wild-caught fish.
Don’t forget about micronutrients either. Magnesium (found in leafy greens and nuts), zinc (from red meat and seafood), and iron (particularly from liver and red meat) all support energy production and muscle repair.
Progression Beyond Chin-Ups
Once you’ve conquered your first unassisted chin-up — a major milestone — where can your training go from there?
Here are some ideas for taking your functional fitness to the next level:
- Weighted chin-ups: Add resistance using a weight belt or backpack.
- Climbing: Rock climbing or indoor bouldering are incredible ways to develop grip, coordination, and upper body strength.
- Muscle-ups: A challenging gymnastic movement that builds explosive power and body control.
Keep setting new benchmarks. One of the most motivating aspects of a fitness journey is knowing that there’s always another goal to work toward — whether it’s five strict push-ups, a handstand, or a 100kg deadlift.
Mobility Matters
Strength without mobility can lead to injury or plateaus. Incorporating mobility drills and stretching into your weekly routine helps keep your joints healthy and your movement fluid. Focus on areas that take a lot of strain during strength training, such as:
- Shoulders and scapulae (especially important for pull-ups and chin-ups)
- Hips and glutes (critical for squatting and lunging movements)
- Wrists and forearms (often neglected, yet essential for gripping bars)
Consider adding a short mobility routine after each training session or starting the day with a few dynamic stretches to wake up the body.
The Role of Sleep in Muscle Growth
Sleep is often overlooked, but it plays a huge role in strength gains and performance. While you sleep, your body repairs the micro-tears caused by training and regulates key hormones like testosterone and growth hormone.
To support your training:
- Aim for 7–9 hours of sleep per night
- Limit screens for at least an hour before bed
- Sleep in a cool, dark room and stick to a consistent routine
If you’re training hard but not seeing results, poor sleep might be the missing piece of the puzzle.
Staying Motivated When Progress Slows
Every fitness journey has ups and downs. When progress stalls — as it inevitably does — it’s important to shift your focus from outcome to process. Celebrate consistency, not just milestones. Track improvements in form, posture, and confidence as much as reps and weights.
You can also try:
- Training with a friend for accountability
- Filming your workouts to observe progress
- Journaling your wins each week — even small ones
Remind yourself of why you started and how far you've already come. That mindset shift can reignite motivation and keep you moving forward.
Looking Ahead: What’s Your Next Goal?
Maybe it's your first full push-up, a handstand hold, or simply maintaining a consistent routine through the winter. Whatever your goal, set a realistic timeframe and break it into actionable steps. Chin-ups didn’t happen overnight, and neither will your next challenge — but with patience and persistence, it will happen.
Remember, strength is built one rep at a time, and the Paleo lifestyle offers a solid foundation to support your journey. Here’s to strong bodies, clear minds, and the joy of movement!
Can you do chin-ups? Do you have any fitness goals that you’re working towards? Share in the comments, below
