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The Super Medium Body: Built for Strength, Endurance, and Real-World Fitness

Writer's picture: Dane BoyleDane Boyle

Fitness has been sold for years as either getting ripped or skinny. But what about getting capable? What about being strong enough to handle real-life—carrying heavy groceries, hiking a mountain, or rucking for miles without breaking down?


That’s where the Super Medium body comes in.


In The Comfort Crisis by Michael Easter, the term "Super Medium" body type describes a physique that’s not about extremes—it’s not overly muscular or super lean, but balanced, strong, and capable across a wide range of physical demands.


It’s not about looking a certain way. It’s about being built for adventure, movement, and endurance—whether that means hiking for hours, lifting heavy when needed, or rucking for miles with ease. It’s functional fitness at its core, and it aligns perfectly with how I train and coach.



How to Train for a Super Medium Body


The key here is versatility. You need to be strong, durable, mobile, and have the endurance to go the distance.




1. Strength & Functional Fitness

Forget spending hours isolating muscles on machines—your body works as a unit, so train it that way.


A. Strength & Power


  • Focus on compound movements: Squats, deadlifts, pull-ups, push-ups, and kettlebell swings.

  • Blend strength and endurance: Lift moderate to heavy with lower rest periods (5-10 reps per set, supersets, or circuits).

  • Train for real-world strength: Farmer’s carries, sandbag carries, and rucking—because carrying weight over distance is one of the most functional things you can do.

  • Bodyweight mastery: If you can’t move your own body efficiently, start there—pull-ups, push-ups, lunges, and dips.



B. Endurance & Durability


Strength is great, but if you gas out in 10 minutes, what’s the point? You need stamina to match your strength.


  • Rucking & loaded carries: Builds endurance without beating up your joints like running.

  • Zone 2 cardio: Long hikes, trail runs, cycling, or swimming at a conversational pace (key for endurance).

  • Interval training: Add sprints, hill runs, or rowing to push your limits.


C. Mobility & Recovery


  • Daily movement practice: Stretch, foam roll, and move with intention.

  • Joint resilience training: Strong ankles, knees, hips, and shoulders make everything easier. Deep squats, hangs, and rotational movements help keep you moving well.



2. Fueling for Performance (Not Just Aesthetics)


Eat to perform well and recover faster, not just to hit some random calorie goal.


  • Whole, unprocessed foods: Stick to lean proteins, healthy fats, and complex carbs.

  • Protein for Strength & Recovery: Aim for 0.7–1g per pound of body weight. I use 1g per pound because it simplifies the math.

  • Carbs for fuel: If you’re training hard, your body needs real energy—think sweet potatoes, rice, oats, and fruit.

  • Hydration & electrolytes: If you ruck, sweat, or train hard, water isn’t enough. Make sure you’re getting sodium, potassium, and magnesium.


3. The Mindset Shift: Get Comfortable Being Uncomfortable


This isn’t just a training plan—it’s a mental shift. The Super Medium body isn’t built in perfect gym conditions. It’s built through challenging yourself in real-world situations.


  • Seek discomfort on purpose. Train in heat, cold, hills, trails—don’t just stick to what’s easy.

  • Take on challenges. Multi-day hikes, obstacle courses, ruck events—these test your grit, not just your strength.

  • Mental toughness training. Meditation, cold exposure, and embracing discomfort as a training tool.



Super Medium = Built for Life


This is not about aesthetics first—it’s about building a body that lets you live a bigger, fuller life. It’s about being strong enough to handle whatever comes your way—whether that’s an unexpected challenge, an adventure, or just a long day on your feet.


Rucking is one of the best ways to build this kind of strength and endurance. It’s functional, low-impact, and gets you out in the real world, testing yourself in ways that machines never will. If you’re not already rucking, now’s the time to start.


This aligns exactly with how I train, ruck, and coach. If you’re looking to refine your training, nutrition, or mental approach, let’s build a plan that works for you.


Are you ready to train for real-world strength and endurance? Drop a comment—let’s go!

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