How to Endurance Train

The Role of a Training Plan

When beginning to endurance train, a training plan is essential to ensure that the individual progresses effectively towards their goals. A training plan should include a gradual increase in training volume and intensity to avoid injury and burnout[1]. The plan should also include a variety of workouts to improve different aspects of endurance, such as long, slow runs to build basic endurance and shorter, more intense workouts to improve speed and muscular endurance. A well-designed training plan should also include rest days to allow the body to recover and adapt to the training stimulus[3]. Therefore, the role of a training plan when starting endurance training is to provide a structured and progressive approach to training that helps individuals improve their endurance safely and effectively.

The Basic Plan

Here is a basic endurance exercise training program for beginners:

1. Start with a warm-up of 5-10 minutes of light cardio, such as brisk walking or cycling.
2. Perform 20-30 minutes of aerobic exercise, such as brisk walking, jogging, swimming, or cycling, at a moderate intensity.
3. Gradually increase the duration and intensity of the aerobic exercise over time.
4. Incorporate the run-walk method to gradually build endurance and make the workouts enjoyable.
5. Include strength training exercises, such as bodyweight exercises like squats, push-ups, and lunges, or resistance machine circuits at a local gym, to build lean muscle and improve bone strength.
6. Aim to exercise for at least 30 minutes a day, five days a week, and gradually increase the frequency and duration of the workouts over time.
7. Finish with a cool-down of 5-10 minutes of light cardio and stretching exercises to prevent injury and improve flexibility[1][2][3].

Alternative Plan 1

Endurance training is essential for building stamina and improving cardiovascular health[2][3]. A well-designed endurance training plan should include progressions to gradually increase the intensity of the workouts[5].

Here is an advanced endurance training plan with progressions:

Weeks 1-4: The focus of this phase is to build a solid foundation of endurance. Start with low-intensity exercises such as brisk walking, jogging, or cycling for 20-30 minutes, three to four times a week. Gradually increase the duration of the workouts by 5-10 minutes each week. In week 4, add one high-intensity interval training (HIIT) session per week. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise[4].

Weeks 5-8: The focus of this phase is to increase the intensity of the workouts. Increase the duration of the workouts by 10-15 minutes each week. Add one more HIIT session per week, for a total of two HIIT sessions per week. Increase the duration of the high-intensity intervals and decrease the duration of the rest periods[4].

Weeks 9-12: The focus of this phase is to maintain the gains made in the previous phases and continue to increase the intensity of the workouts. Increase the duration of the workouts by 15-20 minutes each week. Add one more HIIT session per week, for a total of three HIIT sessions per week. Increase the duration of the high-intensity intervals and decrease the duration of the rest periods[4].

endurance train

12-Week Endurance Program – Running

Phase 1: Base Building (4 weeks)

Goal: Build endurance and increase aerobic capacity

Week 1-2
  • 5 runs per week, 30-45 minutes each
  • 1 long run per week, 60-90 minutes
  • Run at a comfortable pace (70-80% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 3-4
  • 5 runs per week, 45-60 minutes each
  • 1 long run per week, 90-120 minutes
  • Introduce tempo runs: 2 sessions per week, 20-30 minutes at tempo pace (80-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Phase 2: Endurance Development (4 weeks)
Goal: Improve endurance and increase lactate threshold
Week 5-6
  • 5 runs per week, 45-60 minutes each
  • 1 long run per week, 120-150 minutes
  • Introduce intervals: 2 sessions per week, 8-10 x 400 meters at 5K race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 7-8
  • 5 runs per week, 60-75 minutes each
  • 1 long run per week, 150-180 minutes
  • Increase tempo runs: 2 sessions per week, 30-40 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 8-10 x 800 meters at 10K race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Phase 3: Peak Performance (4 weeks)
Goal: Maximize endurance and increase speed
Week 9-10
  • 5 runs per week, 60-75 minutes each
  • 1 long run per week, 180-210 minutes
  • Increase tempo runs: 2 sessions per week, 40-50 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 8-10 x 1000 meters at half marathon race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 11-12
  • 5 runs per week, 75-90 minutes each
  • 1 long run per week, 210-240 minutes
  • Peak tempo runs: 2 sessions per week, 50-60 minutes at tempo pace (80-90% max heart rate)
  • Peak interval sessions: 2 sessions per week, 8-10 x 1200 meters at marathon race pace (85-90% max heart rate)

12-Week Endurance Program – Cycling

Phase 1: Base Building (4 weeks)
Goal: Build endurance and increase aerobic capacity
Week 1-2
  • 5 rides per week, 60-90 minutes each
  • 1 long ride per week, 2-3 hours
  • Ride at a comfortable pace (70-80% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 3-4
  • 5 rides per week, 90-120 minutes each
  • 1 long ride per week, 3-4 hours
  • Introduce tempo rides: 2 sessions per week, 30-45 minutes at tempo pace (80-90% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Phase 2: Endurance Development (4 weeks)
Goal: Improve endurance and increase lactate threshold
Week 5-6
  • 5 rides per week, 90-120 minutes each
  • 1 long ride per week, 4-5 hours
  • Introduce intervals: 2 sessions per week, 10-12 x 1 minute at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 7-8
  • 5 rides per week, 2-2.5 hours each
  • 1 long ride per week, 5-6 hours
  • Increase tempo rides: 2 sessions per week, 45-60 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 6-8 x 2 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Phase 3: Peak Performance (4 weeks)
Goal: Maximize endurance and increase speed
Week 9-10
  • 5 rides per week, 2-2.5 hours each
  • 1 long ride per week, 6-7 hours
  • Increase tempo rides: 2 sessions per week, 60-75 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 4-6 x 4 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 11-12
  • 5 rides per week, 2.5-3 hours each
  • 1 long ride per week, 7-8 hours
  • Peak tempo rides: 2 sessions per week, 75-90 minutes at tempo pace (80-90% max heart rate)
  • Peak interval sessions: 2 sessions per week, 3-4 x 6 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)

How to Strength Train

To start to strength train, it’s important to begin with a short and simple program. That is what we are going to give you right here.

[1]. You can start with bodyweight exercises such as press-ups, planks, and squats[2]. Once these become easy, you can increase the weight or resistance[3]. It’s important to choose the right amount of weight to lift and focus on form[1][3]. Don’t be afraid to start with just a bare barbell or dumbbell bar to learn the right motion[3]. Warm up before starting your workout routine and give yourself at least a day of rest between workouts[1]. There are many beginner strength programs available that encourage keeping things simple, doing just 5 sets of 5 reps for each exercise[4].

strength train

Here is a sample strength training program using just a barbell and dumbbells, assuming you want to train 3 days per week:



Day 1:• 
Barbell squats: 3 sets of 5 reps•
Dumbbell bench press: 3 sets of 8 reps•
Barbell deadlifts: 3 sets of 5 reps

Day 2:• Dumbbell lunges: 3 sets of 8 reps (each leg)•
Barbell overhead press: 3 sets of 5 reps•
Dumbbell rows: 3 sets of 8 reps (each arm)

Day 3:• Barbell hip thrusts: 3 sets of 8 reps•
Dumbbell curls: 3 sets of 8 reps (each arm)•
Planks: Hold for as long as possible, repeat for a total of three times.

This program is based on the popular “5/3/1” method[1][2], which involves gradually increasing the weight lifted over time. It’s important to start with a weight that is challenging but manageable and to focus on proper form throughout each exercise[3][4][5].

Rest Periods

If the goal is strength building, it’s recommended to rest between 2-5 minutes between sets[1][2]. This allows for higher intensities and volumes of training, which can lead to greater increases in absolute strength[1]. Shorter rest periods of about 30 seconds may be more appropriate for muscular endurance training[3][4]. While rest times for strength and power training are longer than hypertrophy, most people will use a 2-3 minute rest period between sets[5]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity.

Shorter rest periods may have some benefits for strength building, but longer rest periods are generally recommended. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test

[1]. Short rest periods are better for improving work capacity and they stimulate more muscle growth per unit of time[2][3]. However, longer rest intervals (2-3 minutes between sets) typically lead to more size and strength gains when training with low or moderate reps[4]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity[5].

Progression

To progress your strength training program, there are several ways to increase the challenge of your workouts. One effective way is to increase the weight by a small amount after hitting your target reps and sets for an exercise[1][2]. Another way is to change the sets, either by adding or removing a set to decrease or increase the volume of the workout[3].

Focusing on compound exercises that work multiple muscle groups at once can also help you progress in your strength training program[4]. Gradually increasing the number of repetitions or sets can also be an effective way to progress in resistance training[5]. It’s important to make changes gradually and listen to your body to avoid injury and ensure continued progress over time.

Shifting Exercises

It’s generally recommended to change up your strength training exercises every 4-6 weeks for most people[1]2][3]. However, for optimal results, it’s recommended to stick with the same compound exercises for even longer, ideally close to 12-to-16 weeks[4]. Changing workout routines every three or four weeks is also a good rule of thumb[5]. It’s important to make small and subtle changes that you implement into your workout plan over time. This can help keep things fresh and give your body new challenges while avoiding injury and ensuring continued progress over time.

Lifting Tempo

The lifting tempo used in strength training can vary depending on individual goals and preferences. Traditionally, tempo training is expressed in a ratio of 3:0:1:1- 3 seconds eccentric contraction (muscle lengthening phase), 0 seconds rest at the bottom, 1-second concentric contraction (muscle shortening phase), and 1-second isometric hold at the top[1][2]. Some experts recommend utilizing a slower and more controlled eccentric (lowering) and a faster but still controlled concentric for beginners[3]. In most strength training programs, the weight lifting tempo is expressed as eccentric-to-isometric-to-concentric, which means that a 3:1:1 tempo is common[2]. Tempo training can speed up progress and make individuals both stronger and bigger[4]. Varying the workout by adjusting tempo can also lead to better results over time[5].

4-Day Plan

Here is a four-day strength training plan that has built-in progression for four weeks. The exercises are designed to work with dumbbells and barbells.

Day 1:
Squats: 3 sets of 8 reps Dumbbell bench press: 3 sets of 8 reps
Bent-over rows: 3 sets of 8 reps
Plank: Hold for 30 seconds

Day 2:
Deadlifts: 3 sets of 8 reps
Overhead press: 3 sets of 8 reps
Pull-ups or lat pulldowns: 3 sets of 8 reps
Russian twists: 3 sets of 10 reps

Day 3:• Lunges: 3 sets of 8 reps per leg
Incline bench press: 3 sets of 8 reps
One-arm dumbbell rows: 3 sets of 8 reps per arm
Side plank: Hold for 30 seconds per side

Day4:
Romanian deadlifts: 3 sets of 8 reps
 Barbell curls: 3 sets of 10 reps
 Skull crushers (lying triceps extensions): 3 sets of 10 reps
 Bicycle crunches : Hold for one minute.

For the first week, start with a weight that you can lift comfortably for three sets of eight repetitions. Increase the weight by five pounds each week, so that by the fourth week, you are lifting a weight that is challenging but still allows you to complete three sets of eight repetitions. Remember to rest for at least one minute between each set.

Motivation Sources

Both positive and negative motivation can have an impact on strength training, but research suggests that positive motivation may be more effective. Resistance training has been shown to contribute to higher scores in important variables related to exercise motivation and self-perceived health[1]. The three components of motivation (autonomous, controlled, and amotivation) can affect exercise participation[2]. Strength training has been shown to reduce symptoms of depression and other mental disorders, increase feelings of happiness, and improve overall well-being[3]. Positive motivation works better than negative, especially when it has been used through training with praise given for good performances[4]. While most initial motivations to exercise are negative, turning them into positive motivators can help individuals stay motivated over time[5].

Consistency

Consistency plays a crucial role in strength training. Consistently working out is more effective than periodic extreme fitness routines

[1]. Without consistency, programs and workouts are less likely to be successful in achieving fitness goals[2]. As individuals build up their strength, flexibility, and endurance through consistent exercise, their body is able to handle more stress and adjust to the strains of physical activity[3]. Working out with consistency is important for achieving fitness results over time[4]. When improving health and fitness, consistency is key. Without it, improvement will be much slower or perhaps even non-existent[5]. It’s important to establish a regular workout routine that can be maintained over time to ensure continued progress and success in strength training.

The Truth About the Homeless

Part of this article is used in another upcoming post that contains a few comments on a sermon available online.

It involves a common theme in Christianity: what should we do to help the homeless person on the side of the road who is asking for money?

There is an underlying assumption that Christians will be giving to the poor and needy. And this is a good assumption, as there are biblical commands to take care of those who are legitimately in need. Especially those of the household of faith. And I would agree with that statement that is frequently made by speakers.

44 Now all who believed were together, and had all things in common, 45 and [o]sold their possessions and goods, and divided[p] them among all, as anyone had need.

Acts 2:44-45
What I don’t agree with is an Inception-style assumption within the assumption.

So often you hear speakers today talk about the poor and needy and they’re often indirectly or even directly describing the people you might come across in the street or on highways. I have known of some speakers to even make it a point to suggest that you are neglecting a Christain duty if you drive past the panhandler on the highway. They then place some moral judgment on you based on how you view and what you do for those people.

Here’s the problem: these speakers have no idea if those people are actually poor and/or needy.

The assumption within the assumption is that panhandlers are actually poor.

homeless

I’m not denying that there are people who are legitimately homeless and who need help with their physical needs.

But as I state frequently, many times those so-called poor and needy are better off financially than most of the members of the congregation that are being shamed for not supporting those allegedly poor, needy people. 

Kentucky Beggars Earns $100,000 Yearly by Faking Disability

Panhandlers who work deceptively have a good racket going, and they’re providing value to people who give them money.

This is a point in and of itself and a side note that deserves further elaboration.

I’ve often wondered why panhandlers, loiterers, and the allegedly homeless receive so much money in donations from people who drive by them on the road. I frequently wonder this because my underlying belief has always been that if a person receives money he/she must be providing something of value to society. And what value are panhandlers providing?

This question rolled around in my mind for some time until a potential answer became quite clear.

People aren’t just giving money to the supposedly “homeless” person.

No, people are giving money to purchase the right to feel good about themselves and/or morally superior to others who do not give.

They are purchasing a feeling of altruism.

They are purchasing the freedom from the guilt they feel when they ignore a panhandler.

The allegedly homeless allow donors to lift their spirits and feel morally superior to those who don’t mindlessly donate money.

I’m not arguing that everyone behaves or thinks this way after giving money to a homeless person, but it is a common theme among religious people.

Giving money to the allegedly homeless person provides you with the feeling that you are righteous. And that is what you are after.

And that’s what you’re doing. You’re attempting to purchase righteousness. It’s not about helping another person, it’s about the emotional and spiritual elevation of the self. Whether or not this is done on a conscious level is irrelevant – because this is based on an analysis of human nature.

We are pleasure-seeking and pain-avoiding organisms. We seek to avoid the pain of guilt we feel when we drive by those people and seek the pleasure we feel from giving them money. It is an emotional proposition all the way around.

And even if you aren’t giving money to feel morally superior, I would argue that the next most likely reason is that you are giving money to avoid guilt.

The second way the allegedly homeless person provides value that people will pay for is they alleviate people’s sense of guilt.

Many people simply feel bad for driving by a homeless person. So they give money to them to make themselves feel better.

Again, it is not about giving money, it is not about helping people who have a legitimate need, it is about purchasing the freedom from guilt.

People are always less kind and altruistic than we give them credit for. If I was a betting man, I would always wager on the side of human nature. Human nature seeks pleasure and avoids pain. Many people give money to the homeless to seek the pleasure of moral superiority or avoid the pain of guilt. I would argue that this is the majority of cases.

Cultural Impact

Have you noticed the rate of panhandlers and allegedly homeless in America increase under the Biden administration? It seems to be clear that certain forms of government are soft on crime, weak on rules, and generate the incentive for pseudo-poverty. It is worth noting that even those under the poverty line in America are wealthy relative to underdeveloped countries experiencing true poverty.

At the time of this writing, there are “help wanted signs everywhere. There are more Jobs available than there are workers to fill those jobs.

Yet despite that, homelessness has remained the same or even increased!

Life is not harder. Living environments and situations are not worse. America and the rest of the modern world are in upward trajectories yet there are still high levels of unemployment and homelessness.

So are the allegedly homeless unable to find work? Or perhaps are they unwilling to work because doing so would require them to take a pay cut? I would argue for the latter.

The note about the government is to suggest that people were not in “poverty” and panhandling at the rate they were previously, but have since increased due to governmental incentives.
When you can get paid for doing nothing, you just became incentivized to do nothing. We cannot be shocked when more people do nothing after being incentivized to do so.

This is one of my concerns with Universal Basic Income (UBI). Some think that it will liberate people and allow them to do what they want for work with less concern for the earning potential of the field. With an extra $10,000 yearly coming from the government, a person would have less financial concerns about being a teacher, artist, or some other profession with low or staggered income [except at extreme levels of professional success].

But I believe, as we have seen with the modern welfare state, UBI will encourage people to sit and do nothing. Once people start receiving payouts, they will demand more – it is human nature. $10,000 will not be enough. They will require more. Human nature requires more.

And individual inactivity will lead to crime. Humans do not do well when they do not have work to do. They will create chaos just to have some excitement.

It is unwise to indiscriminately incentive panhandling by mindlessly giving money to the homeless.

Again, lest anyone gets offended [which no doubt they will], I am not suggesting that there are not legitimately homeless people.

I am not suggesting that we shouldn’t help anyone. And I am not suggesting that everyone who gives to the homeless is mindlessly trying to purchase righteousness or avoid personal feelings of guilt.

What I am requesting is that concerning the matter of giving to the poor, we use discretion, as we should be using it in all endeavors.

The solution is discretion-based giving.

If the goal of the Christian is to convert souls, we cannot hope that the simple provision of money will complete that goal. The Goal of Christianity is not to mindlessly give away as much money and food as possible.

Some Christians suggest that “free-giving” [a more politically correct term for “mindless giving”] of food and money is a way to “make connections” and “connect with the community”.

Oftentimes the community is just looking for a handout. And “Connection” is not the final step in the process of salvation.

Discretion-based giving involves discretion.

This is obvious, but it is a favorite pastime of religious people to mindlessly do what they think are good deeds without any rational thought and without any concern for second and third-order consequences of actions. How many good actions have been taken that have negative downstream consequences?

homeless
Resources are limited. We cannot mindlessly give without using our minds first.

If a person who panhandles on the side of the road is one of the many fakes who take advantage of people’s guilt, should that person be given money? Again, not all people are like this. But if they are, should we be giving them money? Is mindlessly giving them money good or bad stewardship?

I would argue that this person should not be given money and it would be poor stewardship to do so.

So there must be some form of criteria by which we can determine the legitimacy of panhandlers. There must also be a framework for how to work on converting these individuals as well.

Even the bible has a discretion-based process for taking care of widows based on if they are true widows or not.

3 Honor widows who are really widows. 4 But if any widow has children or grandchildren, let them first learn to show piety at home and to repay their parents; for this is [a]good and acceptable before God. 5 Now she who is really a widow, and left alone, trusts in God and continues in supplications and prayers night and day. 6 But she who lives in [b]pleasure is dead while she lives. 7 And these things command, that they may be blameless. 8 But if anyone does not provide for his own, and especially for those of his household, he has denied the faith and is worse than an unbeliever.

9 Do not let a widow under sixty years old be taken into the number, and not unless she has been the wife of one man, 10 well reported for good works: if she has brought up children, if she has lodged strangers, if she has washed the saints’ feet, if she has relieved the afflicted, if she has diligently followed every good work.

11 But [c]refuse the younger widows; for when they have begun to grow wanton against Christ, they desire to marry, 12 having condemnation because they have cast off their first [d]faith. 13 And besides they learn to be idle, wandering about from house to house, and not only idle but also gossips and busybodies, saying things which they ought not. 14 Therefore I desire that the younger widows marry, bear children, manage the house, give no opportunity to the adversary to speak reproachfully

1 Timothy 5:3-14
Imagine that, there is a discretionary outline for how to provide for widowed members of the household of faith!

There was a problem in the church with people who were not true widows leeching off the church and being busybodies. And Paul outlines criteria for true widows and what should be done about the busybody younger widows.

If discretion is involved in taking care of widows, and not worldly widows but Christian widows, how much more so should there be a discretionary thought process when providing physical resources to people who are not actually homeless and who are not Christians?

So to answer the question of the article in a line – should we give money to the homeless? If they are truly homeless, we can consider helping. If they are taking advantage of us, we should not. Discretion is required to determine if people are homeless or not. And discretion is needed when determining if they should be given money or not.

Here is a framework and list of tools that people can use to determine if someone should be given money:

  1. Are they legitimately homeless? If you do not know, better to err on the side of caution.
  2. Can you work to convert them? Everyone has a chance at salvation – and this is the goal of giving to people. Are they willing to trade food for Bible study? If they are willing, trade them.
  3. Will they accept a simple meal or do they demand cash only? If they demand money, do not give.
  4. Will they accept a gift card that can only be used at a restaurant? If not, do not give.
  5. Here is a critical question: are they willing to trade some work for food and money? If they answer”no”, you likely know exactly the kind of person they are. What “hungry“, rational person would not trade a little effort for food unless they already knew they could get food in easier ways?

Strength Training – Philosophy

Strength training is not just about lifting weights and building muscle mass, though there is something to be said for the value of those outcomes. It’s about developing the strength of character that comes with discipline, persistence, and mental fortitude.

As a means of physical exercise, strength training has numerous benefits for our health, but it can also have an impact on our personal development and our spiritual growth.

strength training

One of the primary values of training is the development of discipline.

The act of lifting weights or engaging in other forms of strength training requires consistency and routine. It demands a level of discipline that can be applied to other areas of our lives, such as work or relationships.

When we develop the habit of showing up to the gym regularly, even on days when we don’t feel like it, we build the kind of mental fortitude that can carry us through other wars in life.

Persistence is another value that can be developed through strength training.

It takes time and effort to see progress in strength training, and it can be frustrating when we don’t see immediate results. But with persistence, we can build the strength and endurance needed to push through our limitations and reach new levels of fitness. This same persistence can also be applied to other areas of our lives, like pursuing our goals and aspirations.

Mental fortitude is perhaps the most valuable attribute we can develop through training.

The physical strain of lifting weights can push us to our limits, but it is in those moments of struggle that we can learn to push through and overcome our perceived limitations. The mental toughness that is developed through training can help us face and overcome challenges in other areas of our lives, including our relationships, work, and personal growth.

In a study published in the Journal of Sport and Exercise Psychology, researchers found that strength training was associated with improved self-esteem, greater sense of control, and reduced symptoms of depression and anxiety. The study concluded that strength training could be an effective means of improving mental health and well-being.

Another study, published in the Journal of Strength and Conditioning Research, found that strength training was associated with improved cognitive function in older adults. The study concluded that regular strength training could help delay or prevent cognitive decline in aging individuals.

From a Christian perspective, strength training can also have spiritual benefits. The Bible teaches that our bodies are temples (1 Corinthians 6:19-20), and as such, we are called to take care of our bodies. This type of training can be a means of honoring God by caring for the physical vessel that He has given us.

Furthermore, the development of strength of character through strength training can be seen as a form of spiritual growth. As we develop discipline, persistence, and mental fortitude, we become better equipped to face the challenges that life throws our way. We can become more resilient and more able to handle adversity with grace and humility.

As we honor God by caring for our physical bodies, we can also become better equipped to face the challenges that life presents us with.

The Bible’s Medical Foreknowledge

In the book of Exodus, we are told that Moses was trained in all the ways of the ancient Egyptians, including medical training. Whici is important to remember when we consider the medical foreknowledge in the Bible. Exodus 2:10-11, states, “And the child grew, and she brought him unto Pharaoh’s daughter, and he became her son. And she called his name Moses: and she said, Because I drew him out of the water. And it came to pass in those days, when Moses was grown, that he went out unto his brethren, and looked on their burdens: and he spied an Egyptian smiting an Hebrew, one of his brethren.”

Despite being trained in the medical practices of ancient Egypt, the Bible uses different medical practices that were not common in that culture. This demonstrates a level of advanced knowledge that would not have been available to ancient Israel without divine aid.
medical knowledge

This is an example of divine inspiration, as the Bible reveals medical practices that are both effective and ahead of their time. It is clear that these people could not have known about germs and bacteria without divine revelation.

To understand the difference between the medical practices of ancient Egypt and those of the Bible, we must first examine some of the strange medical practices used in ancient Egypt.

For example, putting crocodile feces on a splinter was believed to help with the healing process, while the blood of worms was used as a treatment for various illnesses. Other practices included using ground animal bones for toothpaste, and honey mixed with resin for wound dressings.

In contrast, the Old Testament provides guidelines for keeping clean in The Book of Leviticus and Deuteronomy. These practices included washing hands and clothes in water, avoiding contact with diseased individuals, and quarantining those who were sick. These practices not only helped to prevent the spread of disease, but also helped to keep the people healthy and clean.

It is fascinating to note that many of the practices outlined in the Old Testament are still used today in modern medicine. This is a perfect example of the Bible’s Advanced medical knowledge.

For example, washing hands and using soap is a practice that is widely used in hospitals and medical facilities around the world. It is clear that these practices were ahead of their time, and were only possible through divine inspiration. We know this because other cultures, including the Egyptians who were the most technologically and scientifically advanced of their day, were still employing these medical practices that we can easily see are actually detrimental to the health of people.

We clearly understand the germs contained in animal feces, yet the most scientifically advanced civilization at this time was using feces as medicine. But the Israelites were not, and their medical practices have stood the test of time.

So, what can we learn from this example of medical foreknowledge in the Bible?

Firstly, we can appreciate the importance of divine revelation and how it can provide us with knowledge and guidance that we would not otherwise have access to. This knowledge can help us to lead healthier and happier lives, and can also help us to care for others in a more effective manner.

The bible is the preeminent personal development textbook of the world. If you want to live better and avoid so much of the suffering of the world, you need to employ the teachings and principles found in the scriptures.

These teachings are literally guidance on how to live.

Many people use the phrase “Life didn’t come with an instruction manual”, but they are wrong. The Bible is that instruction manual they have been searching for. It’s just that most never take the time to search it pages for practical guidance on how to live.

The medical foreknowledge in the Bible is a fascinating example of divine inspiration. By following the practices outlined in the Bible, we can lead healthier and better lives. As men, we can also use this divine knowledge to protect and provide for our families, which is an important aspect of what it means to be a man.

Continue Reading: Your Days are Numbered

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