Do you need to train very, very, very hard every single day to get results in the gym?
What if you just don’t feel like pushing right to the limit on some days? Will you still get results?
These are common questions we get and here’s what you need to know (and then some).
What is Intensity?
Intense workouts are everywhere now — Orangetheory, F45, CrossFit, Hyrox, HIIT programs, bootcamps, and so on all offer sweaty, challenging sessions packed with intensity.
So, what is intensity?
In the workout world, “intensity” is generally “how hard you are working.” It can be increased by adding speed, sets, reps, weight, tempo, and so on. You can also drive it up by reducing rest.
For example: doing 30 body weight squats over the course of 10 minutes is a very low-intensity workout for most people. Doing 30 squats in 30 seconds produces more intensity.
Similarly, 3 sets of 8 back squats with a 45lbs bar with 5 minutes rest between sets is pretty low intensity. But, do the same workout at 225lbs with a 1 minute rest between sets.
Intensity changes!
Intensity is uncomfortable (it sucks, let’s be honest) but it produces results. If you apply the right amount, you will tell your body to adapt to what you’re doing to it. These positive adaptations come in the form of more muscle, improved cardiovascular capacity, reduced weight, reduced body fat, and so on.
But that doesn’t mean that every workout must be an extremely tough session that would make even the gym veteran nervous.
The key is working out at the right intensity each day — and a coach can help you do that.
The intensity you need depends on your age, your training history, your injury status, mental state, stress levels, your recovery, and your nutrition.
The bottom line?
A certain level of intensity is needed for a workout to produce results, but that does not mean every workout must be a max-effort, red-line, destroyer.
What’s Right For You?
First, remember that any movement is better than no movement at all. you are still completing something if you are hitting the gym and getting off your couch.
Second, what is optimal for you?
Let’s investigate a few…
The RPE Scale
RPE (rating of perceived exertion) is a subjective way to assess how hard you’re working out. In this case, it is a 1 to 10 scale with 1 being almost nothing and 10 being, “I could not do any more, or work any harder, than what I just did.”
It’s not very often that you need to hit a 10, but you should make sure you are operating with a high enough RPE that you are uncomfortable. Maybe a 7, 8, or 9.
Remember, comfort = complacency.
Heart Rate Zones
This one is more applicable if you’re someone who runs, bikes, rows, or swims on a consistent basis.
Even better, if you have some sort of exercise metabolic test done, you will have concrete heart rate zones to operate in.
Sometimes a comfortable zone is on call for longer duration workouts. Other times, it’s time to push up to very uncomfortable for shorter stints and sprints.
Progressive Overload
If you’re someone who likes to lift weights, this one is for you — progressive overloading.
The first important piece is that maxing out each time you lift is not only unproductive, it is not safe over the long haul.
Second, start with something uncomfortable, and each week, do an additional rep or 5lbs more. You don’t get stronger, and you don’t build muscle, all at once. It happens over time.
Recovery Indicators
If you don’t want to use technology, and you like to take things based on feel, this one is probably for you.
If you feel run down, take a little bit easier today.
If you feel like, “it’s go time,” go for it!
But if you feel like you have a lot of “easier days” based on how you feel, there are other things you probably need to look at beyond working out.
The Point?
You have many ways to measure your intensity, and your recovery, to generate optimal results.
Short of that, you can always ask a skilled trainer or coach as they will take into your account your goals, workout history, nutrition, sleep, energy levels, and recovery to tell you how hard to push in a workout.
Some days, your coach might say, “you’re on fire today – let’s stomp the gas!” Other days, the advice might look more like, “I can tell you had a rough night. Let’s scale back a little until you’re back to your normal form.”
To find out more about appropriate intensity levels to drive results, and ask any other questions, let’s meet up! Book your free consult HERE.
