Finding the Right Dose: A Plan for Sustainable Fitness

The battle between pushing the limits and finding the right dose is ever-present. Both approaches have their place, but understanding the right balance can lead to a more sustainable and fulfilling physical practice. This philosophy is more than working out; it's developing a lifestyle supporting strength, longevity, and well-being.

The Allure of Limits

Pushing the limits is deep-rooted in the fitness community. It's about testing your boundaries, challenging yourself, and constantly striving for more. This approach can be exhilarating and rewarding, offering tangible milestones that signify progress. However, it's crucial to recognize that this mindset isn't suitable for everyone at every stage of their fitness journey. The risk of injury, burnout, and mental fatigue is significant when the primary focus is always on doing more. Remember, more isn't better. Better is better.

 The folks I work with are looking for a plan that fits into and around their lives. With the stresses of everyday life, the last thing they need is a program that dumps more fuel (stress) into the fire.

The Dose

The Right Dose is a balance of how much you do (volume), how hard you go (intensity), how often you exercise (frequency), and the coordination demand (complexity), also known as the variables of training.

 Focusing on the right dose isn't about pulling back as much as it is optimizing. Let's see what fits and is doable in your current physical state and long-term goals. This figuring-out process is crucial because the right dose for one person might be too much or too little for another.

Training Variables:

1. Volume: is the total work performed, usually measured in sets, reps, and weight lifted. It can also be expressed as the total distance covered in endurance activities—think of it as "total work." 
2. Intensity: refers to how hard you work during each exercise or session. It's often measured as a percentage of your maximum effort or repetition maximum (RM). 
3. Frequency: refers to how often you train within a given time frame, such as per week or month. 
4. Complexity: the coordination demand of an exercise or movement.

The Ultimate Goal

My ultimate goal is to find the right dose to help you live stronger, longer. I get to help you succeed in your fitness goals in the short term and develop habits that keep you active and thriving as you age. This is very different from the conventional workout mindset, which often prioritizes immediate, sometimes unsustainable results over long-term health.

Practical Steps to Implement the Right Dose

1. Assess Regularly: Regular assessments can help you understand how your body responds to your current program and whether adjustments are needed.
2. Listen to Your Body: How you feel before (readiness), during, and after workouts can provide significant insights into whether your current fitness dose is appropriate.
3. Regeneration and Recovery: Adequate recovery is a part of your dose. Active recovery days, proper sleep, and nutrition are crucial to sustain the benefits of your workouts.
4. Play The Long Game: We get in trouble when we think we have to compensate for lost time. Do less than you think you should. You can always add more but can't take back what you did the day before.

 Finding the right dose will take a minute, just like many things in life. Think about developing a Physical Practice and crafting a lifestyle that enhances your overall quality of life and sustains your physical abilities. Remember, getting older is inevitable, but becoming weak and fragile is preventable.

Pushing the limits has its place, but understanding and respecting your body's needs will lead to better results, satisfaction, and long-term success in your fitness journey.

PS. The story you think it takes may be the thing that's held you back from succeeding in the past. Let's connect on a complimentary call and discuss how you can integrate strength training into your life. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]