1. A Testament to Intentional Programming
- Sub‑maximal mastery. Going “solo” usually means Eric programs lifts he can finish cleanly even on a tough day (think ~80‑90 % of true 1RM for big compounds). That forces impeccable technique and full control, which ultimately drives progress without ego‑lifting.
- Auto‑regulation savvy. Training alone teaches you to read bar speed, RPE (rate‑of‑perceived‑exertion), and your own recovery signals instead of outsourcing that judgment to a spotter’s encouragement.
Take‑away: Plan workloads you can dominate—then let the numbers rise steadily rather than gambling on heroic grinders.
2. Psychological Edge
- Radical self‑reliance. Knowing you and the bar are the only players builds powerful focus and confidence. Every rep is a mini commitment ceremony: this is your lift, no safety net.
- Flow state. Many lifters report deeper concentration when they’re not subconsciously “performing” for a partner. That can shorten rest times and keep motivation high.
Take‑away: Solo sessions are a lab for mental toughness—perfect for visualisation drills and breath‑work between sets.
3. Safety Strategy, Not Negligence
- Smart hardware. Power racks with properly‑set safety pins, spotter arms, or lifting blocks turn a “no‑spotter” workout into a controlled environment. Bumper plates, flat bench height adjustment, and a quick‑escape mindset all matter.
- Exercise selection tweaks. You’ll notice solo lifters gravitate toward lifts with safe bail‑outs: front squats (dump forward), trap‑bar deadlifts, heavy rows, weighted dips in power racks, etc. Bench? Usually pin press, Spoto presses, or “slingshot” work to limit true failure risk.
Take‑away: Equipment plus smart lift choice = built‑in spotter. If your gym lacks those tools, bring a human.
4. Time‑Efficiency & Autonomy
- No schedule coordination. Eric can train whenever recovery, work, and life dictate—crucial for entrepreneurs, parents, or anyone hustling on tight timelines.
- Unbroken momentum. Rest intervals stay consistent; no waiting while a partner finishes their set or chats.
Take‑away: Solo sessions help you own your calendar—but still plan occasional technique check‑ups with a coach or training partner.
5. When a Spotter
Is
Non‑Negotiable
- True 1RM testing, forced reps, negatives. Anything designed to hit or exceed current max capacity deserves a live spot.
- Rehab/post‑injury work. Fresh movement patterns benefit from a coach’s watchful eye.
- Complex cues. Olympic lifts, deep arch bench, or competition depth squats often progress faster with external feedback.
Take‑away: Independence is powerful; wisdom is knowing when to call for backup.
How to Adopt the Best of Eric’s Approach—Safely
| Solo‑Lifting Habit | Why It Works | Practical Implementation |
| Set safety pins 2–3 cm below the bottom of your ROM | Catches the bar instantly if you fail | Do a controlled empty‑bar descent to find the sweet spot |
| Use a conservative RPE cap (≤ 8) | Reduces grindy, form‑breaking reps | End the set when bar speed notably slows |
| Perfect your bail‑out drills | Confidence skyrockets when you’ve rehearsed failure – before it happens | Practice dumping a front squat with an empty bar |
| Film key sets | Objective form review without a partner | Side angle for squats; head‑to‑toe for bench |
| Plan periodic “partner days” | Fresh eyes catch creeping errors | Every 4‑6 weeks, invite a coach or lifting buddy |
Final Word: Independence That Inspires 🚀
Working out alone isn’t just a quirk—it’s a philosophy of ownership, discipline, and relentless self‑improvement. When Eric Kim racks the bar without a spotter, he’s not courting danger; he’s signaling confidence in his preparation, his environment, and his ability to execute.
Embrace that mindset—pair it with sensible safety protocols—and you’ll build not only strength but an unshakeable belief in your own capacity. Load the bar, set the pins, breathe deep, and conquer your reps. You’ve got this! 💪