The “Secret” Of Fitness Success
A Simple Solution to a Complex Problem
Fitness is a fascinating creature. On the surface it is an elegant, often elaborate solution to the problem we all face of living in a world that doesn’t challenge us physically. Under the surface however, interestingly complex and nuanced motivations are often underpinning (possibly undermining) our reasons for engaging in the activity.
After years of working in a wonderfully inclusive community gym, I’ve worked with and watched thousands of gym-goers from all generational divides attempt to bench press, burpee and box jump their way to looking and feeling better.
The rub is that very few of these well intentioned fitness hopefuls ever achieve success in the gym. Not only do they not achieve it but they don’t even get a taste of the real progress that could be attained through proper goal setting and progressive programming. That is the secret sauce that takes you from where you are to where you want to be.
WHY NOT?!
Could it be that they do not have clearly defined goals? Possibly they have clearly defined goals but these goals are a bit misdirected and based on the wrong things? Maybe it’s not knowing your starting point in the first place and thus having no idea how to reach a poorly defined goal?!
Obviously goal setting and proper assessment of the starting point are crucial parameters of success. If you have a clear picture of where you are and where you would like to go...well then you just connect the dots. These things (determining where you are and where you want to go) are probably the hardest elements to clearly put in place but I wouldn’t call them the Secret to Fitness Success. That distinction is reserved for something even more fundamental.
What do you enjoy doing?! What is fun for you and gets you motivated to move?
Is it bowling? Olympic lifting? Walking dogs from the local shelter? Hiking the Appalachian Trail? Learning to Two-Step? Kettlebells? Yoga? What is your thing?!
Only you can answer this question. It must be an honest appraisal of what moves and motivates you. It cannot be based on anyone besides yourself. Then we can start to ask better questions about where you are and where you want to go.
The dark underbelly of fitness is that it is all prescriptive bullshit...
The research that I’ve been exposed to over the last several years has been pretty clear that what you do for “exercise” is far less important than the simple fact that you do it regularly. Newsflash...Consistency matters! It is the thing!
So how do you stay consistent? You must enjoy the process and you must stay injury free. If you can do those things then there you go. You will have stacked the deck in your favor and will achieve success at your chosen endeavor.
A note on consistency...
In general you want to strike a balance with the three factors of:
1) Intensity: How hard you do the activity
2) Volume: The total quantity of the activity in a given time period
3) Frequency: How often you do the activity.
If you want to change one of these variables then you will most likely have to in some way alter the other variables to remain consistent.
Let’s use running as an example and say your baseline activity level that is moderately challenging and produces no injury is a 3 mile run (Volume) x 4 days per week (Frequency) @ 6mph (Intensity). If you have a goal of increasing the Volume to 4 miles each run for a total of 16 miles / week, then you must alter the other variables to accommodate this load. You can’t just increase volume by a third overnight and expect your body to not push back with some sort of injury or overuse consideration. The smart approach is to recognize your previous total volume of 12 miles per week.
So one option is to kick the Frequency down to 3 days per week while getting used to the longer run. Once that is feeling good you could then start to introduce the 4th run one week out of the month. Then every three weeks...every two...etc. You get the idea.
