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Strength standards: https://exrx.net/Testing/WeightLifting/SquatStandards

KEY WORD:

Summary of episode:

(0:00) - Intro

If you’re listening to this episode it’s likely you’re elite and strong.

-Just over 20% of the population trains “occasionally”

-Only 3% of the population trains consistently
- So if you’re consistent, you’re elite

Most men:

• 1 strict pullup

• Cannot bench their bodyweight

• Cannot squat below parallel with load

• Cannot deadlift 2× bodyweight

Most women:

• Cannot do one strict negative pullup

• Bench the bar

• Row half their bodyweight

• Bodyweight squat past parallel

Now if you’re a trained individual Training 3+ months, the bar get’s much higher. My favorite tool here is the strength standards chart.

If you like high level episodes like this and want more high level training secrets, get my free training hacks guide.

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message us “REAL RESULTS” to learn more to @‌ColossusFit

➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyI

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose over 20lbs and keep it off, deal with insecurities and increase pull-ups.

Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good?

Josh quote: "We don't grow when things are easy, we grow when we face challenge."

Kyle quote: “You don’t need a million people to believe in you, you just need 1. “

What has us excited or intrigued:

Client shoutout: Jeff Kimmel

Question 2- Do you ever have those times where you feel like you’re not in good enough shape?

Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies?

Thanks for listening! We genuinely appreciate every single one of you listening.

Email me/ submit a mailbox Monday question contact@colossusfitness.com

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/