Do you need to train incredibly hard every day to see results in the gym? Is your workout ineffective if it isn’t performed at extreme intensity? What if you just don’t feel like pushing yourself to the limit some days? These are all common questions, and I’ll provide answers so you can understand what you need to do in the gym to achieve results.
What Is Intensity?
Intense workouts have become increasingly popular. Programs like Orangetheory, F45, CrossFit, Hyrox, high-intensity interval training, and boot camps all promise sweaty, challenging sessions filled with intensity.
But what is intensity? In the context of workouts, intensity refers to “how hard you are working.” You can increase intensity by adding speed, sets, reps, and weight. Additionally, reducing rest time can also elevate intensity.
For example, performing 30 squats with just your body weight in 10 minutes represents very low intensity for most people. However, doing those same 30 squats in 30 seconds significantly increases the intensity.
Similarly, consider this workout: 3 sets of 8 barbell squats with a 20kg bar and 5 minutes of rest between sets might not feel intense for regular gym-goers. In contrast, 5 sets of 8 barbell squats with 100kg and only 45 seconds of rest between sets would be quite intense for many individuals.
Intensity does yield results. By applying the right amount, you “stress” your body and compel it to adapt. These positive adaptations manifest as larger, stronger muscles, improved cardiovascular capacity, reduced weight, and decreased body fat, among other benefits. However, that doesn’t mean every workout needs to be an exceptionally tough session.
The key is finding the right intensity for your workouts each day—and a coach can help you with that.
Relative Intensity
It’s important to note that intensity is not absolute.
For instance, a very strong and fit individual might find squatting 100kg for 5 sets of 8 to be a warm-up. Conversely, sprinting 100 meters 10 times might be “easy” for a trained runner but extremely challenging for someone new to fitness. In this case, the runner may require more intensity to improve, while the new exerciser might only need to jog 100 meters five times to trigger adaptation.
Remember, harder isn’t always better. The intensity you need depends on various factors, including your age, training history, injury status, mental state, stress levels, recovery, and nutrition.
Consider this scenario: a young, fit athlete who exercises at a very high intensity for years may experience life changes, such as moving to a new city or starting a shift work job that adds stress. Those same high-intensity workouts may become too much to handle under such circumstances.
Alternatively, a new exerciser may start with low-intensity workouts. As he gains experience, his body adapts. Improved nutrition, less alcohol consumption, and better sleep habits can lead him to require more intense workouts to continue making progress.
The bottom line is that a certain level of intensity is necessary for workouts to yield results, but not every workout has to be a maximum-effort, high-stress session.
What’s Right for You?
First and foremost, remember that any movement is better than none. If you’re hitting the gym or getting off the couch, you’re still accomplishing something.
Secondly, you don’t have to work at maximum intensity all the time to meet your health and fitness goals. However, training at the optimal intensity will help you achieve quicker results.
So, what is optimal? An experienced coach can help determine that. A fitness expert will assess your goals, training history, nutrition, sleep, energy levels, and recovery to recommend how hard you should push in any given workout.
On some days, your coach might say, “You’re on fire today—let’s push harder!” On other days, the advice might shift to, “I can tell you had a rough night. Let’s scale back a little until you’re feeling better.”
That’s the advantage of working with a skilled trainer. They will continuously adjust your workout intensity to the exact level needed—no more, no less. You won’t have to guess!
To learn more about appropriate intensity levels and ask any other questions you may have, let’s meet up: Book a free consultation here [https://kilo.gymleadmachine.com/widget/bookings/crossfitorpington/free-intro]!