The vast majority of people who go to the gym are there because they are trying to make some sort of change. Whether it's to lose fat, build muscle, gain strength, or increase their function and performance, what they are after - put simply - is change.
However, a large percentage of these people never end up seeing the change that they desire. There are hundreds of reasons that this may be the case - inconsistency, fluctuating motivation, competing priorities, injury, poor nutrition and sleep, stressful life situations, just to name a few! But one of the most common reasons is inadequate intensity.
The Importance of Intensity
If we want our bodies to change, we have to give them absolutely no option BUT to change. If we want to lift 100kg, but never train with anything heavier than 50kg, our bodies will adapt to lifting 50kg and nothing heavier. It's not until we practice lifting 55kg, then 60kg, then 65kg, that our bodies will start to adapt the way we want.
Equally, if we want to lose weight through cardio training, we need to signal to our bodies that our current weight is too heavy for the intensity of exercise we are doing. If the goal is to lose 10kg by walking 10km a day, but we can already do that comfortably, then our body is not receiving any signals to change. What we must do is lift the intensity.
Pushing Through Discomfort
Now, sometimes, lifting the intensity enough to make a change means getting used to a feeling of discomfort. It might mean actually not being able to squeeze out that final rep. It might mean failing. It might mean truly running out of breath. But THESE are the strong signals that our bodies need to hear in order to signal positive change.
Practical Tips for Increasing Intensity
So if you feel like you're not seeing the change that you would like, consider whether you are really forcing your body to change. Here are some practical tips:
- Consult Your Trainer: Have a chat with your trainer about how hard you would like to train. They can provide guidance on increasing intensity safely.
- Push for Extra Reps: See how many extra reps you can squeeze out at the end of a set.
- Increase Distance: See how much further you can actually run without stopping if you put your mind to it.
- Extend Plank Duration: Hold on to that plank for a few extra seconds.
- Embrace Failure: Understand that failing a rep or running out of breath is a part of the process and a signal that your body is being challenged.
Positive change is just around the corner. By increasing the intensity of your workouts, you can break through plateaus and achieve the transformation you desire.
Achieving change in the gym requires more than just showing up and going through the motions. It demands a commitment to pushing your limits and embracing discomfort. By focusing on intensity and consistently challenging your body, you can reach your fitness goals and enjoy lasting success.
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