How To Have a Great Workout, Every Workout
How To Have a Great Workout, Every Workout
The Power of Consistency: Embracing Good, Bad, and Amazing Workout Days
When it comes to working out, it’s easy to get discouraged when we’re not feeling our best. Whether we’re dealing with a lot on our plates at work or struggling with sleep, it’s normal to have off days. However, it’s crucial to remember that it’s not about pushing ourselves to the limit every time, but rather about learning how to have a great workout, no matter what’s going on in our lives.
At Born Fitness, we measure success by using a simple hierarchy:
- Consistency: Are you consistently exercising? Consistency can be 2-3 days a week or 4-5 days a week – both are good, as long as you’re hitting your goal week-after-week.
- Intensity: Are you training with intensity? Intensity is relative to your ability.
That’s it. We don’t worry about things like how long a workout lasts or being married to specific exercises. Instead, we focus on finding what works for each individual, creating a plan they can follow, and making sure they work hard, whether it’s for 15 minutes or an hour.
However, this means our clients need to know and understand how to train with intensity. But what does that mean, exactly?
Assessing and Enhancing Exercise Intensity: Implementing RPE and Repetitions in Reserve
One of the best ways to measure intensity is by gauging your rate of perceived exertion (RPE) on each set. RPE is a great way to help you make the most of each set, no matter what’s going on in your life.
Rate Of Perceived Exertion (RPE)
Rather than concentrating on your feelings, redirect your attention to the execution of the exercise. Were the weights moved effectively, or did you encounter difficulties? Did you sense your muscles engaging, or was the load as effortless as an empty laundry basket?
For the majority of exercises, the objective is to conclude each set with one or two repetitions left in reserve. This approach maintains a high level of challenge while ensuring that your training remains intelligent. Frequently pushing sets to failure can lead to injuries.
Reps In Reserve (RIR)
RIR is particularly beneficial when time is constrained, as your workouts may only last 15 minutes (similar to those featured in The Fit Father Guide). You can enhance the intensity by maximizing the number of repetitions performed during a workout without reaching failure.
For instance, after completing a set of lunges (because leg day is essential), you might estimate that you could have completed two additional repetitions. This could be rated as 8.5 out of 10.
Whether you favor tracking reps in reserve or focusing on the movement of the weight (which is my personal preference), maintaining your workout intensity within the 8-10 range is an effective strategy to ensure that you are consistently optimizing the intensity of each set and achieving successful workouts.
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Conclusion
In conclusion, having a great workout, every workout, is not about pushing yourself to the limit every time. It’s about being consistent, training with intensity, and finding what works for you. By using RPE and RIR, you can ensure that you’re always maximizing your workouts and making progress towards your goals.
FAQs
Q: What is RPE?
A: RPE stands for Rate of Perceived Exertion, which is a way to measure the intensity of your workout based on how you feel.
Q: What is RIR?
A: RIR stands for Reps in Reserve, which is a way to measure the intensity of your workout based on how many reps you have left in the tank.
Q: How do I know if I’m training with intensity?
A: You can use RPE and RIR to measure your intensity. Ask yourself, “How did I feel during that set?” or “How many reps did I have left in the tank?”
Q: What if I’m not feeling my best during a workout?
A: That’s okay! It’s normal to have off days. Just remember to focus on your form, and try to push through. You can always adjust your weights or reps to make it more manageable.
Q: How do I know if I’m consistent?
A: Consistency is about showing up to your workouts week-after-week. It doesn’t matter if you’re feeling great or not – just make sure you’re showing up and giving it your best effort.
