Rucking, or walking with weight, provides both cardiovascular and strength benefits, making it a valuable form of exercise.

Progression over time is crucial. You can add small amounts of weight or repetitions each week, but be cautious not to increase too much too quickly to avoid injury. Tracking your progress is essential to ensure you're challenging yourself appropriately.

To build strength in any endeavor, whether in startups or exercise, it's vital to maintain good form and practice effectively to avoid injury and ensure progress.

You can build muscle strength and hypertrophy with weights ranging from 30% to 80% of your maximum, not just heavy weights.

Beginners can train for a year without needing a deload because they don't accumulate enough fatigue due to their lower strength levels.

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

Time carries most of the weight; it is often more effective to build a durable business slowly rather than rushing for quick growth.

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.