Welcome to the final installment of our series designed to elevate your poker game through targeted health and wellness strategies. Over the past eight weeks we’ve taken a close look at everything you need to be aware of for you to hit the World Series of Poker in peak condition and ready to win, from diet and hydration to stress management and keeping flexible.
This week, I want to spotlight a crucial aspect of fitness that can dramatically enhance both your physical health and poker performance: resistance training (or as I call it ‘lifting’).
Why resistance training is crucial for poker players
Resistance training goes beyond building muscle; it significantly enhances metabolism, helps manage weight, and increases energy levels - all vital for the mental and physical demands of poker as well as life in general. Strengthening your body can improve endurance during long tournaments and decrease the risk of discomfort from prolonged sitting, such as back pain and muscle stiffness.
Moreover, the discipline required to maintain a regular training regimen can sharpen mental resilience, crucial for staying focused and making strategic decisions under pressure.
Flexible training options for every lifestyle
Whether you find yourself at home, in a hotel or on the road, incorporating resistance training into your routine doesn’t need to be complicated or require heavy equipment:
- Traditional gym training: For those who prefer a gym setting, utilizing weight machines and free weights can provide comprehensive strength training. Focus on compound movements like squats, deadlifts and bench presses that engage multiple muscle groups, maximizing your time and effort.
- Hotel and home workouts with resistance bands: Portable resistance bands are perfect for those who travel frequently or prefer a lightweight, flexible training option. These bands can be used to perform a wide range of exercises that mimic those done with heavier weights, allowing for effective full-body workouts without needing a gym.
- Combining methods: Many find success by combining gym workouts with resistance band exercises. This approach ensures you can maintain your strength training regimen regardless of your location or the equipment available.
Getting started with resistance training
Integrating resistance training into your daily routine can start with just a few sessions per week, gradually increasing as you become more comfortable:
- Set realistic goals: Begin with achievable goals that encourage consistency rather than intensity. Don’t set a goal of going 6 times a week if you’re currently not going at all. Try to go 1-2 times per week with a full body routine, ensuring you’re hitting all body parts even if you only go once.
- Create a balanced routine: Ensure your workout routine includes a mix of exercises targeting different muscle groups, balancing the load across your body to prevent overuse injuries and promote symmetrical strength development.
- Listen to your body: Pay attention to how your body responds to different exercises, especially when starting out. Adjust your routine to include more or less intensity based on your recovery and any physical feedback.
For those looking for a guided approach, I’ve created a resistance band program tailored for flexibility and convenience. It’s designed to be effective for poker players looking to maintain their fitness on the go.
Download the Resistance Band Program here - it’s perfect for maintaining your strength training, wherever you play!
Wrapping up
As we conclude our series, remember that integrating resistance training can significantly enhance your poker performance by improving both your physical health and mental edge. Whether through traditional gym sessions or innovative resistance band workouts, strengthening your body is a game-changer.
Thank you for following this series! I look forward to hearing about your progress and successes, both at and away from the poker table. Feel free to email me anytime with any questions you may have or if you’re at all interested in working together to reach your goals.
Let’s have a great summer!
TJ Jurkiewicz is a nutrition coach and personal fitness trainer who helps career-driven individuals, including a number of top poker players, lose body fat and increase energy levels without restrictive diets or excessive cardio. He’s the owner of All In Fitness Coaching.
Images courtesy of Kelly Sikkema/Danielle Cerullo/Unsplash
