Have you ever felt like you’re you’re doing your best to workout consistently, but you don’t feel like you’re seeing any progress?
That’s exactly how Roseanne felt when we sat down for a live coaching session the other week. Here’s what she told me:
I keep a workout journal, and I was looking back over that from the last 3-4 years and just feeling like I don’t often see progress. So that’s another demotivator for me. [I question] am I not dong the right thing, since I’m seeing myself getting stronger or any other goals?
Roseanne is like many other people we work with: life is already packed! She’s got kids, runs her own business, and is trying to carve out time for workouts in the midst of all of that.
While she shoots to stay consistent with three 30-45 minute workouts each week, reality often looks quite different. On a good week, it’s more likely she gets one workout, and then has a few other small pockets of time to try to squeeze something in.
I have good news! Not only is this completely normal, you can absolutely make progress and get stronger in this situation. Here’s how:
Make Smart Adjustments When You’re Short on Time
Interruptions are normal. So knowing how to adjust your workout is key to making progress and getting “unstuck.”
Here’s a clip for our conversation discussing just that.
VIDEO: How to Modify Your Workout When You’re Short on Time
HIGHLIGHTS
- Pick big bang-for-your-buck movements (squats, rows, presses, lunges, etc.) over more isolated work (planks, bicep curls, tricep extensions, etc.). They are way more efficient for your time.
- Take your exercises close to failure with match sets. Pick a weight you know you’re comfortable with, and do as many reps of that weight as you can (up to 30 total). Take a short rest (30s-1min), and then get that same number of reps, even if you have to take short mini breaks in between (5-15s).
Add Reps Before Weight
Next, consider how you progress from one week to the next within your workouts.
Here’s the method I use the most often in my coaching.
VIDEO: How To Get Stronger When You Feel Stuck
HIGHLIGHTS
- Try to add a rep each week (before adding weight). Even if you can’t do another rep, you’ll know you’ve hit your current limit!
- Eventually, you’ll hit a couple of weeks in a row where you’re stuck at the same rep count. At that point, try increasing the weight, and dropping the reps back down to something you can do comfortable with a few reps left in the tank. Then build up from there.
- If you’re stuck on a movement you can only do 1-3 reps of, try using a lighter weight/easier variation to start. That will help you add more reps/volume and will be easier to progress!
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If you’re feeling stuck in your workouts, try one of these strategies for a few weeks and see how it goes. I bet you’ll be pleasantly surprised with the results!
-Matt
P.S. Are you feeling stuck with your fitness goals? Reply to this email and tell me what’s going on. I read every reply.