The Huge Workout Mistake I Make Everyday Purposely That You Probably Do Too
By admin
One of the things I love most about my job is creating fun and unique workouts for my clients.
People like unique, people like variety. People like change with their workouts.
This is also something I despise about my job. And it’s a huge mistake when it comes to exercise…
So what is this HUGE issue?
I’m glad you asked…
Doing A Different Workout Every Workout
Do you ever do the same workout multiple times a week? Or perhaps at least repeat a workout or two over a short time period like 2-4 weeks?
I hope so, because it’s one of the best things you can do for your progression!
I consider the first time doing a workout, practice.
It’s like a first date, not that I really remember what that’s like…
…but if I did…
You’re getting a feel for the workout. Learning how the exercises pair, how your body works with them and gaining confidence. It can feel a little unsure at first. But then hopefully half way through, things pick up and the pieces come together for a strong finish.
It’s the second workout where you bypass all the awkwardness and get straight to the point. It’s all business here and you’re able to be yourself and go for it. You’re able to see how you really handle the workout.
At the end of the second workout, you’re feeling amazing because 99.9% of the time you felt better from start to finish, and you completed it stronger.
Maybe doing it faster or with a little more weight, or more reps. Whatever the point of the workout was, it was a successful PR.
And THEN, you can put it away and pull it out again in the near future (3-4 weeks) to test how you progressed over the weeks to try and break your record again.
That’s the test, and it’s a test to help push you farther and keep you from remaining stagnant.
Makes sense?
So if I believe so strongly in repeating workouts…
Why Don’t I Repeat Workouts?
Personally, I DO. But, for my boot camps, it’s very, very rare to repeat a workout.
For the simple reason, people don’t want to. They pay for kick ass workouts and the expect something new and exciting each time. It makes sense. I have a feeling I would have a lot more people skipping classes when they knew what was in store for them.
“Ugh, I wasn’t crazy about yesterday’s workout, so I’m not going tomorrow.” <— There will always be workouts you love and ones you’re not so crazy about.
As that ever happened to you? I’ve skipped out on workouts because I wasn’t excited about them!
This way they have no excuse, they have no idea what’s going to be on the chopping block.
Plus many clients come just 2x per week and that would be boring if they repeated the same workout both days. Ya know?
For them, it’s their time to not only workout but to have fun with friends and to leave the troubles of the day behind. Repeating the same thing that they just did a day or two ago doesn’t quite meet the criteria.
It’s not JUST that…
Remember 10 years ago when working out meant:
- 45 minutes cardio
- Lifting 3 sets of 10 reps for xx amount of exercises
It was common back then to use the same lifting workout multiple times in a row, even weeks, before changing things up. The weight you used might changed, but the workout, remained the same for up to a month.
How things have changed.
Now it is all about combining the elements of cardio and strength into one and trying to make each workout as different as possible thanks to brands like CrossFit & P90X.
I won’t lie, the last time I tried to lift like I used to, I walked away bored after 10 minutes.
I love high intensity metabolic training but I also love repeating the SAME workout.
How To Change Workouts While Still Progressing
So I do have a little secret, may times I will change workouts up BUT I’ll keep the same central theme. Maybe I want us to spend a few weeks on lunges, or squats or push-ups. Whatever.
I make sure to keep the exercise I want to improve on as the main move for multiple workouts.
I’ll have people say, “Wow, Taylor we’ve done a lot of squats lately!”
As if I didn’t realized it. Hahaha. Nope, all part of the plan friend.
The Ultimate Goal Of A Workout
What’s your ultimate goal of working out?
If it’s just to burn calories than by all means, change a workout up EVERY time.
But if it’s to progress further with your fitness and to get stronger, more confident then don’t make the mistake that so many make.
Don’t be afraid to get your hands dirty and repeat the same workout!
Here are a few things to keep in mind…
- Plan workouts ahead of time. Sit down on Sunday and plan out what you’re going to do (head over to my pinterest boards if you need some help). Then map out the week.
- During the week, plan to alternate workouts. For example, if you have 2 workouts chosen, do Workout A on Monday; Workout B on Wednesday; & Workout A on Friday. The following week start with Workout B and alternate it with a new Workout C.
- Track your workouts!! It’s not enough to just do a workout. Track it It if was an AMRAP, how many rounds were you able to get through in the allotted time? A timed workout… how long did it take you to complete it. <— Set a timer and track to the second! Then have this by you when you repeat. Talk about motivation!
- Find one workout you like so much that you want it to be your “Progression Test”. Meaning that you can repeat it every 3-4 weeks to see how you’re progressing. If you find that you’re not improving, then figure out why? Do you need to spend more time focusing on form, adding weight, or on a single exercise holding you back?
My Progression Test
I thought it would be fun to end with the results of my progression test since I just did it on Tuesday!
Since hiking and trail running is #1 right now, my progression test was presented to me in the book, Training For The New Alpinism.
It’s a timed challenge to complete 1,000 step-ups with 20% of your weight in a pack on a 12-inch box.
Yes, 1,000.
The first time I completed the challenge my time was 28.49 minutes.
Tuesdays when I completed the challenge…
Drumroll please…
22.37
We’re talking 6 minutes. That’s HUGE!
I am sure some is thanks to increased endurance from running and part of it is from increased leg strength overall. But man, did I feel like a rockstar (well, after I collapsed onto the ground).
That’s the benefit of repeating… that rockstar “Hell Yea!” feeling!
So let me ask…
I love this one because it’s a test of strength, endurance and mental toughness (it can get boring stepping up on a single step for 100 reps, much less 1000!)