There is a huge difference between going through the motions with your workouts and training in a way that will actually produce results and it is easy to not even realize when we are just going through the motions.
I can remember training one day after work at my first full time job as a trainer when one of the more seasoned trainers walked by and stopped to ask me if I was joking (in regards to the weights I was lifting). He wasn’t even being mean. He literally thought I was trying to be FUNNY as I was cranking out a million reps with my tiny weights. Ouch right? I was a trainer- the person who was supposed to help OTHER PEOPLE get in shape and my workout was literally LAUGHABLE.
I am so glad that I got over my hurt feelings and allowed him to train me because my training experience with him gave me HUGE insight into what I was really capable of with my training AND how quickly my body could change when it was actually CHALLENGED.
If you are training diligently but don’t get the type of results that you feel you should have for the time you are putting in, it may be time for you to take that intensity up a notch (or two or three).
Here are three things I want you to try to discover if your workout intensity needs to be taken up a notch to get you the results you want.
#1: Push for more reps.
If you are currently doing an exercise for say 12 reps, use the SAME WEIGHT that you normally use and don’t stop at 12 reps. Instead go until you can’t get another smooth rep. Don’t struggle and grind it out with super slow reps but don’t stop at the first sign of muscle burn. If you get 15 reps or more, chances are you can go ahead and increase your weight to get better results without compromising your form.
#2: Experiment with more weight.
Given the same example, you can if you are doing 12 reps with 10 pound weights, try using 12 pounds weights and still getting 12 reps. If it works, try 15 pound weights for the next set. Keep going until you find a weight where you can only get 8-10 reps. Use the weight that was BEFORE that weight as your new weight for 12 reps.
#3: Go faster.
On your conditioning workouts, it is easy to pace if you don’t do a “count check” every now and then. So if you are doing a conditioning move for 30 seconds, count how many you get done. On the next round, try to beat that number. Do it again. If you discover that you are consistently beating your numbers that means you are pacing it instead of pushing it. The next time you do the workouts, push to keep your “count check” toward the higher end of the range you discovered to avoid the temptation to just pace.
Mismanaging exercise intensity is a super common mistake among us ladies so no need to feel bad if you discover that you haven’t been giving it your all. Just put your newly discovered ability to use in your future workouts and watch your fitness level and results go through the roof.
What did you think. Let me know in the comments below! And if you found this helpful or inspirational, be sure to share.
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