Work Smarter/Not Harder: 3 Ways You Might Be Slowing Down Your Fitness Progress
First, I need to acknowledge and make reference to the word PROGRESS. I do not assume that every person has the same goal or intentions in their workouts, so this post doesn’t make any assumptions on what that is for you.
In saying that - the act of lifting weights/using resistance typically has the intention to challenge our muscles to the point where we cause muscle damage, recover and repair during rest, so they can build a little stronger. This is vital if your goals have anything to do with feeling stronger, moving faster, improving athletic performance, increasing strength, decreasing aches and pains, rehabbing from injuries, building a stronger physique, and is highly effective if your goal is sustainable fat loss.
Worthy mention: regardless of what you do in your workouts, if you are working out in any capacity, then give yourself some love. At the end of the day, movement is what matters.
But if you have intentions to strive for any of the goals and feelings above, there are evidence-based ways you can do that effectively and efficiently. There are also ways you can take the long-about road, which may work fine, but may lead you to frustration and burn out (and eventually quit altogether … only to restart later, amiright?!). So let’s work smarter and take the most direct route.
Check these 3 ways you might be slowing down your progress here:
Reason #1: You’re not using progressive overload.
I have spoken many times before (ok, all the times) about using challenging weights. THIS IS SO IMPORTANT. Your body is strong and capable. If you are going through the same workouts with the same 10 pounds for the same 10 reps, you are doing yourself a disservice. I am not saying you need to lift your max weight (although I would encourage you to explore that) but what I am saying is that you need to gradually increase the stress placed on your body over and over.
McMaster University shared their research that using lighter weights is just as effective as heavier weights for gaining muscles and building strength. The key here is that you need to push your body to failure. With heavier, it is easier to get there after 5-12 reps. Whereas with light, you might need to do 20-25 reps. There are also other ways you can tap into progressive overload such as using a variety of tempos and pauses and increasing your range of motion. You won't and shouldn't try to increase weights with every single workout, but in general, if we were to graph the challenge you are putting on your body, it should be trending upward over time. Ask yourself, do your workouts do this effectively?
Reason #2: You’re doing too much, too often - or on the flip, not enough.
Too much cardio counts here too. Your body needs time to rest and recover. This is how progress is made.
On the contrary, are you doing too little? Maybe you do not have consistency in your schedule (you workout once and take 7 days off, then maybe another random worker here and there). Or, perhaps you are not engaging with enough intensity in your body and simply going through the motions. Showing up consistently, with focus and mindfulness, will pay off huge. Whether twice or five times a week, ask yourself, have you been consistent over several months?
Reason #3: Your Recovery
You have likely heard this one but too many folks don’t proritize recovery, so I need to talk about it. Your nutrition may be one of the most impactful resources you can use to help support your recovery and goals. Ensuring you are getting enough calories in the day is just as important as ensuring you aren’t taking in too much. Consuming enough protein is also vital for those who want to either a) pursue fat loss or b) build strength and muscle mass and/or c) change their physique. Sleep and stress management is another huge piece of your recovery, and when either is suffering, your fitness progress can be impeded. Sleep allows your body time to recover, conserve energy, improves mental health and hormonal balance. Ask yourself, are you nourishing your mind and body, regularly and consistently?
“I would even put bets that the actions and behaviours you practice outside of your workout are more important than the workout itself. ”
If you resonate with any of those mentioned above, you may be wondering what you can do about it. Here is a general list of ideas you could lean into, however I definitely recommend seeking additional support, should you need it.
Follow a progressive strength based program or use a Certified Coach to customize your plan (can’t stress this enough! Having structure to your week can change the game)
Relax on the HIIT and high intensity work (twice a week is sufficient, if at all)
Schedule your workouts & movement in your calendar and ensure you are moving your body with intensity a few times a week, and gently every day
Schedule your off days and active recovery as well
Give yourself time to see how your actions are working for you: How do you feel? How is your energy? Are you feeling stronger or feeling depleted? Have you been fairly consistent over several months?
Utilize stress management and calming techniques through the day, and adopt a nighttime routine that allows you time to unwind before bed
Give yourself adequate time in bed 8-9 hours, aiming for 7-8 hours of sleep where possible
Meal plan to be more intentional in your week, and meal prep for ease with a busy schedule
Seek nutrition support from a Nutrition Coach, Nutritionist or Registered Dietician
If you are spinning your wheels and not moving in the direction you want, or unsure where to even get started, my signature 12 Week Best Self online coaching is for you. Learn more about it here.
Until next time,
Coach Jackie
