5 Lessons That We Can Still Learn from Eugen Sandow

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Eugen Sandow, known as “The Father of Body Building,” is a significant figure in the history of fitness. A man known for his amazing physical strength and impressive physical appearance, Sandow wrote books and other publications about how others can obtain a healthy physical form. Sandow penned his most famous book, “Strength and How to Obtain it,” in 1897. It is this book that I have extracted five points made by Sandow that a modern audience may be able to learn from.

SO, without further ado, the 5 lessons we can still learn from Eugen Sandow.

1. “Progress by Degrees”

Eugen Sandow writes that a pupil should desire progress in their fitness rather than instant gratification. It is essential that when taking up a new fitness routine or deciding to increase frequency, weight, activity level, etc. that you do so slowly and with purpose. Progress takes time and moving heavier weights than you should or taking part in a vigorous fitness regimen that your body is not ready for will not make you perform better (spoiler: it does the complete opposite!). Another point to make under this lesson is to embrace soreness. Now, soreness and pain are two different things. If you experience pain during exercise, stop immediately, and contact your doctor. Soreness is normal when you engage in an activity that your muscles are not familiar with (soreness should not inhibit your daily activities). Sandow notes that pupils should learn to expect some “stiffness” when beginning their new regimen, and this stiffness should not deter you from becoming physically fit.

2. “The Secret of the Cold Bath”

Sandow recommends that pupils engage in what he calls a “Cold Bath” after exercise. Today, we know this as ice baths, cold water immersion, and cold-water soaks. While more studies need to be done regarding the benefits of cold water immersion, some athletes swear by the recovery aspects of this post-workout treatment. Sandow recommends people in good health should do his cold bath regimen every day after exercise. While there could be some short-term benefits with this frequency, it is favored today that ice baths or cold water immersion be on an as-needed basis. One of the main benefits that athletes have reported is a reduction in inflammation and soreness. While cold substances like water and ice applied to an inflamed tissue can reduce inflammation, not every athlete everyday needs to reduce inflammation in their muscles. As for pain, cold numbs receptors, and that is a reason for reduced pain when you are submerged in ice water or plain cold water. As with any new regimen, consult with your physician to see if cold water immersion is right for you and if it is, at what frequency would befit your activity level.

3. “Prizes for Pupils”

In his book, Sandow has a section about prizes he gives to his pupils and how pupils can earn them. This section reinforces something that, as a reader of this blog, you have seen before: the importance of setting a goal and a reward. Setting a goal and a reward for reaching that goal helps keep motivation in an athlete. If you have something to strive for and get something for achieving it, you are more willing to tackle the next challenge. If you are starting on your fitness journey, you may set a goal at walking for 30min 4 days/week with a reward of a beloved snack or even a massage at your local spa. As you get more experienced, you may change your goal to new personal best at Bench Press, and your reward may be new knee sleeves or a cheat meal.

4. “Exercise Easily and Gracefully”

Sandow advocates for his pupils not to rush. Don't rush progress, and don't rush your movements. Overexertion is something Eugen Sandow tries to warn his pupils against. He wants pupils to take their time when exercising and not to move violently. Today's different exercise programs require you to move quickly and with explosive power, but this is not what Sandow is talking about. What we are talking about more or less is control over your movements. If you are participating in a HIIT workout, you can move quickly and with explosive power, but it needs to be in a controlled manner and with you monitoring your body's ability to handle that level exertion. This lesson is also directed toward weightlifting exercises. When lifting, you need to be controlled in your movement, so you do not injure yourself. Also, with lifting heavy weights, you should not lift too quickly or explosively. Talking to a professional and your physician can help you determine what level of exertion is right for you as an individual. Professional personal trainers and strength coaches can aid in harnessing control in exercise movements.

5. “Heavy Weightlifting Requires Personal Instruction”

Sandow notes in his section on “Heavy Weight Lifting” that lifting significant amounts of weight requires the instruction of an experienced mentor. While you do not necessarily need a coach to begin lifting, it is HIGHLY recommended (especially if you are new to lifting and/or you are lifting a massive amount of weight). Lifting heavy weights improperly can cause significant injuries, that is why it is crucial that you do not lift alone, and it is preferred you lift with someone that can correct any bad form (like a strength coach or personal trainer). Sandow, and modern trainers, make it a point to emphasize the imperative role of a lifting professional and their ability to instruct athletes.

It just goes to show you that you can learn a thing or two from the past!

I hope you all enjoyed this little blast from the past, and if you would like some more content like this, please let me know in the comments. Also, head on over to @readingwithrelish and let Megan know what you thought!