Lift With Intention

Using Push and Pull Workouts to Channel the Energy You Want to Move

Most people think of push and pull days as biomechanics.

Chest vs back. Quads vs hamstrings.

But your body doesn’t just move weight. It moves energy.

Every rep is a conversation between your nervous system, your breath, and your intention. When you learn to intuitively match your lifts to what you want to push out or pull in, your workouts stop being effort heavy and start becoming precision tools for transformation.

This is intuitive lifting.

And it changes everything.

 PUSH 

What Are You Ready to Move Through or Release?

Push movements are expansive.

They create space.

They activate your front body, your voice, your ability to assert, express, and move forward.

When you push weight away from you, you are symbolically pushing energy outward.

Push Exercises 

• Bench press

• Push ups

• Overhead shoulder press

• Chest press machine or dumbbells

• Leg press

• Squats

• Lunges 

Emotions and Energetic Themes of Push

• Confidence

• Courage

• Anger when channeled

• Assertiveness

• Momentum

• Self trust

• Boundary setting

Use push workouts when you want to

• Release frustration or stagnant energy

• Reclaim your power

• Move through fear or hesitation

• Take up space

• Say no where you have been over giving

Cue for your reps

“I push away what no longer serves me.”

“I trust my strength.”

“I move forward.”

Let the exhale be strong. Let the press be decisive.

This is not about aggression. It is about clarity.

PULL

What Are You Ready to Receive or Call In?

Pull movements are receptive.

They draw energy toward you.

They activate your back body. The part of you that supports, stabilizes, and holds.

When you pull weight toward you, you are practicing receiving without collapse. 

Pull Exercises

• Lat pulldowns

• Pull ups or assisted pull ups

• Seated cable rows

• Bent over rows

• Single arm dumbbell rows

• Face pulls

• Rear delt flys

Emotions and Energetic Themes of Pull

• Calm

• Trust

• Safety

• Gratitude

• Groundedness

• Support

• Receiving

Use pull workouts when you want to

• Call in calm or stability

• Build inner security

• Practice receiving support

• Integrate lessons or growth

• Strengthen your nervous system

Cue for your reps

“I allow support.”

“I receive with ease.”

“I am held.”

Slow the tempo. Feel the muscles wrap and support your spine.

This is about containment, not force.

Designing an Intuitive Workout

Before you train, ask yourself one simple question.

What do I need to move today. Out or in?

Feeling irritated, restless, or constrained. Choose push.

Feeling depleted, scattered, or overextended. Choose pull.

Want balance. Start with pull to regulate and finish with push to energize.

You can even structure weeks this way.

Early week push for momentum and execution.

Late week pull for integration and grounding.

Your body already knows.

The workout becomes powerful when you listen first.

The Real Optimization

The real optimization is not the program. It is the intention.

When your lifts are aligned with your emotional and energetic state

You recover faster

You feel more satisfied after workouts

You stop forcing motivation

You build strength that actually lasts

This is how movement becomes medicine.

This is how workouts stop draining you and start feeding who you are becoming.

You are not just lifting weights.

You are practicing how you meet life.

Push with purpose.

Pull with trust.

Let your body lead.