How Hard Should You Workout?


Our workouts are built around ten fitness elements:

  • Strength
  • Power
  • Aerobic Capacity
  • Flexibility
  • Stamina
  • Balance
  • Agility
  • Speed
  • Flexibility
  • Accuracy.

Each workout at our gym should stimulate an adaptation.

Adaptation occurs in the recovery phase. So if you are doing crushing workouts day after day and not seeing results, you need to try something different.

Overweight people typically want to burn fat. Weightlifters typically want to get stronger. Runners typically want to get faster. 

We use the ten fitness domains in our programming. So we don’t have “leg” day. We have “getting faster” or “getting stronger” days. 

Each workout has an intended stimulus with one or more of the ten fitness domains in mind. 

But should you be on the ground after each workout trying to recover? No. We can see tremendous benefits in overall fitness through sub maximal efforts repeated over time. 

Not every workout should feel like you almost died. That kind of daily intensity is not good for anyone. High intensity day in and day out can lead to injuries and burn out. 

Enjoy the slower quality workouts each week. They allow your body to recover from the high intensity workout while still stimulating an adaptation in fitness.

So to recap, the workout is the stimulus. When we rest and recover, the adaption occurs. The adaptation depends on the stimulus. The adaptation can be getting stronger, faster, fitter overall…

But if you are hitting the high intensity workouts day after day without a focus on rest and recovery, then you don’t give your body the opportunity to adapt (see the results from all of your hard work).

This is why we like to say we train smart rather than just train hard. We cycle high intensity workouts with weightlifting and traditional aerobic workouts that focus more on quality.

We even cycle through the ten fitness elements for variety in training which helps to maximize adaptation.

This way we are still moving but allowing our body to recover between the different types of workouts and still see maximum results!


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