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Our bodies are still largely the same. Our skeletons still articulate the same way, muscles still attach in the same places, and our bodies still respond in the same way to what we eat. (There have been some minor changes but nothing that is that significant.) If you were to run and jump, pick up heavy things, throw stuff, swing from trees, go for long walks, and generally do all the things a child---or a hunter-gatherer---does when outdoors you would be very fit (in a general sense; excelling at a specific sport requires specific training).

Balanced exercise, progressive overload, consistency, a good diet, and enough rest are by far the most important factors in fitness. That's been the case for 10,000 years at least. Access to a barbell and bumper plates, or a bike, or protein powder makes at least an order of magnitude less difference.






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