Do you want to get better results from your training? It can be frustrating to feel like you are putting in the work, but not getting what you want out of it. Here are some simple questions to ask yourself that can be big game changers for your fitness results:
How consistent are you really?
Do you show up regularly, and stick with a program? In 17 years of coaching, I can say beyond a doubt that the people who get the best results are the ones who show up consistently. Month after month, year after year, they show up at least twice a week. They come in even when they have an injury to work around, because there are usually tons of things we can still work on, while we avoid stressing the area that is healing. They come in even when they know they might not be able to push as hard as they normally would, because they know a light training session is often more beneficial than skipping altogether. When something comes up in their schedule, they find another time to train rather than just missing the session.
Consistency also comes into play with what you do when you show up to the gym. If you are constantly chasing different goals, or seeking different ways of training because you are bored, that could factor into why your results aren’t what you’d like them to be. Our Breakthrough members have a program that is mapped out for several months at a time, and I promise that while you might not always feel inspired to do squats again, getting results isn’t boring. Inspiration always fades eventually, so we have to build habits we can count on even when we don’t “feel like it”.
I’m not saying you never get to take a vacation, or that you have to come to the gym even when you’re sick. People with consistent habits aren’t going to be thrown off by occasional absences. But if you have three months of being dedicated followed by two months or being wishy washy, followed by a couple weeks of hitting it hard, followed by a week off entirely etc… what you are getting out of your training is probably going to reflect that. So, if you aren’t seeing the fitness results you want, start by looking at long term consistency over the past six months to a year. Are you getting a minimum of two strength training sessions in each week? If you aren’t averaging two sessions a week at least 80% of the time, see what you need to do to make that happen.
Are you just punching the clock, or are you working at the right level of intensity?
In order to get results, your training sessions need to be the right level of challenge – not too easy, and not too hard. The majority of the work should be between a 70% – 80% level of intensity most of the time. If we know what your “max” is for a specific exercise, figuring out the right percentage for the load and reps isn’t too complicated. But what about when your training isn’t based off of a single rep max – which is most of the time for most people?
Here are some other check-ins you can use to make sure the intensity is at the right level to get results:
*Did the last 2 or 3 reps feel hard? If not, you need a heavier load or a more challenging version of the exercise.
*On a scale of 1-10, did the challenge level feel around a 7? If not, we need more load or a harder variation of the move.
*Did you feel like you had 1 or 2 more reps in the tank, or 4 or 5 more reps in the tank? If it’s 1 or 2, the challenge is good. If it’s 4 or 5, we need to increase it.
Of course you will have some days that you need to train at a lower intensity, and occasional days to intentionally give it your all. Just aim for around 75% intensity most of the time, and you’ll be on the right track.
It’s also worth noting that there is an important distinction between intensity and effort. I’ll talk more about that later.
Are you tracking your progress?
Pearson’s law states that, “When performance is measured, performance improves. When performance is measured and reported back, the rate of improvement accelerates.”
For the past 6 months or so, my training plan has included one set of pull ups, 2 days a week. The pull ups are really part of my warm up before I get onto the main strength work of the day. It’s mostly about keeping them in my routine so I don’t lose that skill, and building back up after a long period of not being able to practice them due to a collarbone injury. Our programming app allows us to set requirements in order to move to the next block of the program, and in this case, the app will not let me move on without entering the number of reps I did for my pull ups. At the start of this program 6 months ago I was able to do 3 reps that felt very challenging, and as of now I’m able to do 7 pull ups with a lot less struggle!
The fact that I have been keeping track of my exact reps rather than just doing “some pull ups” is going to accelerate my progress. Not only do I know exactly how many reps I have been doing, I have specific motivation to want to see improvement. I don’t want to keep typing in “3 reps” month after month. Knowing it’s being measured changes the importance placed on it, and the way I approach it.
It’s less fun than tracking pull ups, or heavier loads being lifted, but another area that a lack of tracking can keep you from results is in the nutrition department. It can be tedious keeping a food log, and it’s not something I suggest doing for the rest of your life. However, tracking your food is the fastest way to get clear on things you may not be aware of, and just the act of tracking tends to change things.
Is strength training your top priority?
In a typical week my training consists of 2 strength sessions where I am placing external load on my body (lifting weights), 1 loaded cardio session (our Endurance class at Breakthrough), teaching and preparing for our 2 Kinstretch/Yoga classes where I am focusing on mobility work and also doing internal strength work with isometrics, and I do Caleb’s martial arts class for some variety skills practice once a week. In addition to that, I add more movement into my life by doing my daily CARs routine, and I walk about 30 minutes a day, 5 days a week on average.
If my schedule changes or something unexpected comes up, my top priority is making sure I get those 2 weight bearing strength training sessions. Aside from illness or an occasional week off for travel, the strength work is non-negotiable. If something has to go, it will not be that.
Why is the strength training my top priority? Because only load bearing strength work is going to help me build and maintain muscle mass and bone density as I continue on in years. Because stronger bones, muscles and connective tissues means I can recover faster from any illnesses and injuries that might come my way. Because prioritizing muscle building helps prevent the inevitable slow down of the metabolism as we age. Because strength is what actually allows me to more fully enjoy and do a better job at ANY physical activity I want to do inside and outside of the gym.
Now, I was going to come back to the idea of effort and intensity being two different things. When I was in my early 20s, before all the fitness education I have now, I chased a “feeling” when I exercised. I thought that in order to have done a “good workout” I needed to be drenched in sweat from a cardio focused session. Or have muscles shaking to the point of exhaustion from holding a position for forever, or doing a million reps of something.
This is high effort, but not actual intensity in the way we define it in the exercise science space. The feeling of effort can be addictive. And honestly it’s easy to come by. It requires very little skill to achieve the feeling as a participant, and frankly it requires very little skill on the part of an instructor. I remember doing a 4 day course back in 2010 with one of the creators of the Functional Movement System, Gray Cook. He was talking about this exact idea and he said “I could turn a pit bull loose in here to chase you around the room. It’s easy to make someone tired.”
Understanding intensity as it applies to training is a much harder skill to develop, both as a participant and as a coach. What you are looking for is much more subtle than the big feelings you get from lots of effort. And usually the exercises you are performing in a strength session require more technique and focus. But if you are willing to practice, the rewards are well worth it. Use the check-in questions I shared earlier as a guide.
I’m definitely not suggesting cardio training isn’t important, or that you shouldn’t do other activities you enjoy. You were made to move, and you should participate in whatever physical expressions bring you joy! Just keep in mind the benefits that are only achieved with strength training and make that a priority so you can continue doing everything else you love to do.
A small shift might be all it takes to increase the results you are getting from your training. Stay consistent, track your progress, focus on strength, and practice getting the right level of intensity. You’ve got this!