Building Your Security Program: Lessons from the Weight Room

As both a cybersecurity professional and someone who spends their fair share of time under a barbell, I've noticed some interesting parallels between building strength and building security programs. While I’m not here to convince you to start deadlifting here (though I am happy to), there are some valuable insights we can draw from the world of strength training.

Following a Program: The Foundation of Progress

In strength training, beginners often start with linear progression programs like Starting Strength or StrongLifts 5x5. These programs don't have complex periodization or fancy variations - they focus on mastering fundamental movements with consistent progression. This mirrors how organizations begin building their security program, where a structured approach proves essential.

When novice lifters follow these foundational training programs, they receive a clear roadmap for progress. Similarly, frameworks like NIST CSF and CIS Controls v8 offer organizations a structured path to security maturity. Starting with CIS Implementation Group 1 (IG1) gives you those essential "compound movements" of security - account management, access control, data protection, and incident response. Your organization can strengthen these basics and progress naturally to IG2 and eventually IG3, following the same principle of progression that takes a lifter from Starting Strength to more advanced programs.

Form First, Weight Second

Every good strength coach will tell you the same thing: check your ego at the door and focus on proper form. I've seen plenty of folks try to deadlift three plates before they could properly hinge at the hips. (Spoiler alert: their lower backs weren't thrilled with this decision.)

This mirrors what we see in cybersecurity when organizations rush to implement the latest security tools without having proper fundamentals in place. That AI-powered threat detection platform might look impressive, but if you don't have basic logging and monitoring configured correctly, you're setting yourself up for failure.

Building Your Security Stack Like a Training Program

In strength training, successful programs typically include:

• Primary movements (squats, deadlifts, presses)

• Supplementary exercises (front squats, Romanian deadlifts)

• Accessory work (core work, band pulls)

Your security program should follow a similar structure:

• Core controls (access management, encryption, network security)

• Supporting measures (endpoint protection, email security)

• Specialized tools (SIEM, threat intelligence platforms)

The way accessory movements support your main lifts parallels how supplementary security controls reinforce your core defenses. Starting with basic asset inventory (CIS Control 1) creates your foundation, while "assistance work" like automated asset discovery tools and configuration management databases (CMDBs) strengthen that primary control.

Progressive Overload: Security Maturity

When intermediate lifters outgrow linear progression, they often move to more nuanced programs like 5/3/1 or Juggernaut Method. These programs introduce periodization and varying intensities to continue progress. Organizations follow a similar path as they mature their security posture, introducing more sophisticated controls and procedures.

This is where frameworks really shine. The progression from CIS IG1 to IG2 resembles moving from basic linear progression to intermediate programming - you're ready to handle more volume and complexity. By the time you're implementing IG3 controls and addressing industry-specific requirements (like PCI DSS for payment processing or HIPAA for healthcare), you're operating at an advanced level with specialized programming.

Regular Assessment & Testing

Smart lifters track their one-rep maxes and progress through regular testing. This approach translates well to cybersecurity, where organizations need consistent evaluation of their security posture. Regular vulnerability assessments, penetration testing, and gap analysis against your chosen framework reveal your program's strengths and weaknesses. Consider penetration testing your security program's PR (personal record) attempt - it shows you where you're strong and where you need more work.

Recovery and Resilience

A training program demanding maximum effort every day would quickly lead to burnout or injury. The same principle applies to security policies and procedures - they must be realistic and achievable. Overly complex or burdensome security policies often get ignored or circumvented, providing no real protection. Your incident response plans and SOPs should match your organization's capabilities and resources, much like how a training program should match an athlete's recovery capacity and skill level.

This extends to your broader security program resilience. Building in incident response plans, disaster recovery procedures, and business continuity planning creates the foundation for recovery from security incidents. Regular reviews and adjustments to your security controls prevent control fatigue and degradation, similar to how deload weeks prevent training burnout.

Security Awareness: The Mental Game

Any experienced lifter will tell you that mental preparation is crucial to physical training. The cybersecurity parallel holds true - your technical controls are only as strong as your users' security awareness. Regular security awareness training builds muscle memory and instinctive responses to potential threats.

Tabletop exercises amplify this effect by putting theory into practice. Like practicing proper form with lighter weights before a heavy lift, these exercises let teams rehearse their incident response procedures in a controlled environment. Through regular tabletops, teams develop the muscle memory needed to respond effectively during real security incidents, testing both procedures and communication channels under simulated stress.

Continuous Improvement

Progress isn't linear, whether you're building strength or building security. There will be setbacks and plateaus. The key is maintaining consistency and following a structured approach. Your security program, like your training program, should evolve as you grow stronger and face new challenges.

Industry regulations might add new requirements, similar to how a competition demands specific training adaptations. The fundamental principles remain the same: start with a solid foundation, progress methodically, and always maintain proper form.

I hope this helped contextualize some of the principles of building and maintaining a cybersecurity program. As always, if you’re looking to improve your cybersecurity program or test and measure where you’re at, contact us any time and let Breach Craft help craft your defense!