Seems intuitive and simple right? If you want to make consistent progress and achieve a goal or a specific task in the weight room, then you should have a clear path or plan to get there. Why waste time, money and energy if your not putting those efforts in the right places to get you closer to where you want to be? Seems a little…insane wouldn’t you agree? To keep showing up to the gym day after day, week after week, sweat session after session, and yet you get no closer to where you want to be. And in fact, it’s been weeks, months or maybe even years since you last remember basking in the emotions of moving more weight, hitting higher reps, running faster for longer, seeing a lower % of body fat or getting to a smaller (or bigger: a smaller % of people) number on the scale.
Take heart and if you’re serious about achieving those goals, then take time to prepare a proper plan to get there. Stop making gym efforts in vain and start moving towards the person you’re striving to become, one work out at a time!
To be successful, you need a plan. Yet, what I see as a professional in the health and fitness industry is a severe lack of planning: whether that’s in reference to nutrition, workout programs or sleep and mood monitoring. I rarely see gym goers wielding a journal to log the basics of a work out: Exercises used, load/reps/sets, rest times, and effort levels.
I wonder how these individuals know they’re making progress. Do they recall some of the above information from say, a work out 3 months ago? Or how about even last week? How do you progress program forward if you don’t know where you’ve been. And if you don’t know where you’ve been, then how the heck are you going to know where you’re going? Simple: MAKE A PLAN.
I can recall on many occasions greeting a member as the enter our facility and promptly asking something like , “Hey Mrs. Jones! How are you today? What are you focusing on today?” … Long pauses are never a good sign “Oh, um…just going to do a little cardio and abs I think.”…You think?!? Come on PEOPLE!
Stop being one of those people that don’t know where they are going in the gym and lets get your back on track to your goals. Use the example below to start planning today!
Sleep: 7 hours, feeling really rested!
Mood: Optimistic and energetic
Nutrition: Protein oatmeal 2 hours before workout with 32 oz. of water
Routine: Total Body
Warm up: Foam rolling quads, glutes & 5 mins on elliptical @ 65% effort
- DB Squat, Curl, Press: Set 1= 25 lbs/15 reps 45 sec rest Set 2= 30lbs/12 reps 60 rest – Moderate intensity
- Ball Crunch: Set 1= 25 lbs/15 reps 45 sec rest Set 2= 30lbs/12 reps 60 rest – Moderate intensity
Cool Down: Static Stretch- Quads, calves, lats
Now imagine you take the example above, and used it over the course of a couple weeks worth of different work outs: you would have a good collection of data to reflect on to use to create future workouts that will greatly enhance the effectiveness of your future work outs in relation to getting you to your goals in safest and most effective way. This in turn will get your results, keeping your motivation and momentum high!