First We Lift

May 07 2024 56 ep. 39 mins 63

First We Lift Podcast artwork

My name is David Flowers, and my ambition is to showcase the impact that training and more athleticism can have on all of us, regardless of our current levels or even age. I aim to provide solutions, rather than simply identifying problems. Please rate and review the podcast if you enjoy it.

Health & Fitness

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#12 Lifting weights for beginners part 2

May 07 2024 24 mins

I'm back with part 2 lifting weights for beginners. In this episode I discuss how hard (intensity), how much (volume), and how often (frequency) beginners should train.

#11 Lifting weights for beginners part 1

Apr 17 2024 31 mins

There's not enough information let alone application for beginners when it comes to lifting weights. In the these episodes (more to come) I unpack everything you need to know about lifting weights for beginners. Enjoy!

#10 2024 Success: Resolutions, Goals, and Habit Hacks

Dec 19 2023 24 mins

In today's episode I discuss NY resolutions, and are they really not helpful? What really matters when it comes to successful goal attainment and habit hacks to jumpstart your 2024. I also share a story of why I take my own Health & Fitness seriously. If you want to stand a better chance of reaching your goals in the new year, you don't want to miss this!

#9 Strength training for runners ft. Kyle Dobbs

Oct 24 2023 61 mins

This week I am joined by Kyle Dobbs of Compound Performance to discuss strength training for runners. We discuss different levels of training stimulus, efficient exercise selections, example training days/weeks and how to structure training before an event. If you're a runner, novice or recreational, you don't want to miss this!

#8 The sets & reps roadmap

Sep 26 2023 16 mins

In today's episode I cover my favourite set and rep schemes. One of the questions I get the most often is "what weight should I use?" This podcast will answer that for you, and not only that it will give you the best ways to progress in your workouts. I've been using these set and rep schemes for years, and I have been having tremendous success with it! Check it out!

#7 Busy schedule, maximum GAINZ!

Aug 23 2023 25 mins

Are you looking to build muscle and strength on a time budget? In today's episode I cover how to set up your training days and weeks to pack on muscle in the most time efficient and effective way possible. Enjoy!

#6 The missing link to achieving your goals

Aug 01 2023 16 mins

In this episode I talk about values, processes and outcomes. Without aligning these three things you very likely struggle achieving your goals.

#5 How to auto-regulate your training

Jul 13 2023 22 mins

In this episode I talk about how to adjust your training based on how you feel. This is a powerful skill to learn, because auto-regulation approaches will help promote self efficacy and long term enjoyment. Check it out! APPLY TO JOIN THE FWL CLUB!

#4 Training on a time crunch

May 30 2023 22 mins

In this episode I cover how busy professionals should probably approach their training. The majority of people don't have much time to train, so training needs to be flexible and realistic. I also discuss the importance of being honest with yourself, and prioritising the big rocks to make training not only time efficient but effective too.

#3 Don't lose muscle on a diet

May 17 2023 20 mins

In this episode I talk about the importance of exercise when dieting and I also go into the impacts losing muscle when dieting can have. Don't let your friends and family lose muscle on a diet! Download my FREE home workout training template mentioned in the show here!