Do you need to train very, very hard every day to get results in the gym?
Is your workout useless if it isn’t performed at ultra-high intensity?
What if you just don’t feel like pushing right to the limit on some days?
These are all common questions, and I’ll provide the answers so you understand what you need to do in the gym to get results.
What Is Intensity?
Intense workouts are everywhere now. Orangetheory, F45, CrossFit, Hyrox, high-intensity interval training and bootcamps all offer sweaty, challenging sessions packed with intensity.
So what is intensity?
In the workout world, it’s essentially “how hard you are working.” Intensity can be increased by adding speed, sets and reps, and weight. You can also drive it up by reducing rest.
For example, doing 30 squats with body weight in 10 minutes is a very low-intensity workout for most people. Doing 30 squats in 30 seconds produces more intensity.
Similarly, this workout is not very intense for regular gym goers: 3 sets of 8 Goblet Squats with a 25 LB DB and 5 minutes of rest between sets.
This workout is very intense for many people: 5 sets of 8 HEAVY Goblet Squats with 75 pounds and 45 seconds of rest between sets.
Intensity does produce results: If you apply the right amount, you will “stress” your body and force it to adapt. These positive adaptations come in the form or larger, stronger muscles; improved cardiovascular capacity; reduced weight and body fat; and so on.
But that doesn’t mean every workout must be a ‘lying on the floor in sweat and exhaustion’ type of workout.
The key is working out at the right intensity each day—and a coach can help you do that.
Relative Intensity
Intensity is not absolute.
Going back to my example above, a very strong, very fit person might be able to Goblet Squat the 75 LB dumbbell and then ramp up.
Similarly, sprinting 100 m 10 times might be “easy” for a trained runner but very challenging for someone who is new to fitness. In this case, the runner might need more intensity to get fit, and the new exerciser might only need to jog 100 m five times to cause the body to adapt.
Harder is not always better.
The intensity you need depends on your age, training history, injury status, mental state, stress levels, recovery and 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 challenge.
What’s Right for You?
First, remember that any movement is better than no movement. You are still accomplishing something if you are hitting the gym or getting off the couch.
Second, you do not have to work at maximum intensity all the time to accomplish your health and fitness goals.
With that said, working at optimal intensity will produce swifter results.
So what’s optimal?
An experienced coach can tell you. A fitness expert will review your goals, training history, nutrition, sleep, energy levels and recovery to tell you how hard to push in any workout.
Some days, the coach might say, “You’re on fire today—let’s stomp the gas!” On other days, the advice might be, “I can tell you had a rough night. Let’s scale back a little until you’re back to normal.”
That’s the benefit of working with a skilled trainer. A coach will always adjust workout intensity to the exact level that’s needed—no more, no less. You never have to guess!
If you’d like to have a coach who can design the workout AND work with you to develop the right intensity level to get results while feeling good, come see us.
Book your 2 week kickstart trial here —-> www.durbrowperformance.com