It doesn’t matter what specific protocol you use or program you follow, whether you train with free weights or a particular type of machine, if you are not training with a high intensity of effort, you are not going to get the best possible results from your workouts.
If you want to train harder (which is not the same as doing more or training more frequently) here are a few tips:
Forget about the weight, and focus on your muscles
The goal of exercise is not to make weight go up and down. It is to use the weight to create tension and fatigue in the targeted muscles. When performing an exercise, don’t focus on making the weight move, focus on contracting the targeted muscles and performing the correct body movement. To paraphrase Ken Hutchins, “the weight just goes along for the ride.”
Embrace the discomfort
When performing an exercise most people instinctively position themselves and move in a way that makes it easier to move the weight and less uncomfortable for the muscles they’re supposed to be working. This is the exact opposite of what you should be doing.
Instead, take your time and focus on how your positioning and movement affect the tension in the targeted muscles. If something feels easier, it’s wrong. If something feels harder (on the targeted muscles, not your joints), it’s probably right. Avoid doing things that make the exercise less difficult, and emphasise the things that make it harder.
Do your best
It seems almost too simple. Of course you should do your best. But, how often do you really put your best effort into an exercise? Most people don’t. They stop when the exercise gets too hard or too uncomfortable, not when they aren’t physically capable of continuing in proper form.
When you are tempted to stop, ask yourself, “Is this my best?” If you can not honestly answer yes, keep going.
As we come to the start of a new year, it is instinctive to think “new year, new you”, but this isn’t always conducive to starting or sticking to an exercise routine. Instead it might be helpful to think more about the small changes you can make, habits you can build into your everyday lives and how you will keep them going – in short, how you can keep putting the effort in!
If you would like some support on your journey, Mint Fitness can provide you with a personalised programme to get you started (or back into training) and show you how working smarter, not harder, is the key to maintaining consistent effort.
