What’s Your Workout? Ben Holley

» What is your workout schedule?

“This is an example of a simple rough draft of a normal workout that I do on occasion. I will say that I do change it up as I feel the need to, depending when I have competition and time frame. Day 1, squats and legs; Day 2, bent over row and biceps; Day 3, bench press workout and heavy triceps; Day 4, deadlift workout; Day 5, arms and shoulders.”

» What is your favorite workout to do?

“My favorite workout is probably my Day 3 workout, or bench and heavy tricep workout. The reason why is because it has to do with my competition event, bench press. I have always loved doing triceps and bench press.”

» Where do you work out, and what do you like about that place?

“Scott County Family YMCA is my current workout spot, and I love the family environment and the way people treat you.”

» What do you eat or avoid eating to be healthy?

“Monday through Friday, I keep my carbohydrates low and keep my good fats high, along with my beef protein high. Saturday and Sunday are my carbohydrate high days.”

» What are your fitness goals?

“To be the best natural power lifter I can possibly be.”

» What are some fitness goals that you have achieved that you’re proud of?

“My Next Generation Powerlifting Federation national title 275-pound 20 to 23 age group bench press of 460, NGPF Indiana 275-pound 20 to 23 age group bench press of 460, NGPF Kentucky 275-pound 20 to 23 age group bench press of 430.”

» Are you currently training for any type of event, such as a marathon, triathlon, etc.?

“Yes, I’m currently training for a meet called NGPF and Bub’s Gym meet in Kankakee, Illinois. It will be my first Illinois powerlifting meet. Then in November, I will be going to NGPF Worlds in New Castle, Indiana.”

» How does exercising make you feel?

“Exercising makes me feel like I’m fighting myself — I’m in a race in a boxing match against myself, I’m beating myself up to make myself better to find my weaknesses and make them strengths.”

» What is your advice to encourage others to exercise?

“I see a lot of people that feel insecure about their look in the gym — people screaming and lifting and pounding the weight and running really fast while you’re walking slow. Everyone starts somewhere. People need to realize I didn’t just come into the gym and pick up 400 pounds. No, I came into the gym and started like every person. Don’t be feared by the gym. Realize you belong there just like everyone else. Get into the gym, get on a machine, treadmill or go to the track and do what you have to do to get into shape. As well, ask questions. I have had a trainer, strength coach and/or paid help. I have asked questions. Some will work for you, and some won’t. Just do what you have to do to succeed in and out of the gym — diet and working out. ‘Don’t not do something because it is hard’ is advice I received from Steven R. Holley.”