Let’s be honest….exercising is HARD! It’s hard, and sometimes you just don’t feel like it!
This is especially true about strength training since you’re adding resistance which forces your body to work harder and in different ways compared to cardio based workouts.
But here’s a question to think about: When exercising (specifically, strength training) are you really working hard enough and truly challenging yourself to improve?
You might just be going through the motions—same weights, same movements, cutting your workout short.
Or maybe you’re giving your all, pushing past the discomfort, and feeling winded by the end!
Exercising does a body good but when it comes to making progress and seeing the best results to improve how you look, feel and live, exercise intensity is of the utmost importance!
And real talk – it’s not just about physical strength. When it comes to exercising, the biggest battle is showing up!
When it comes to working out, your mindset matters more than you think. It’s not just about lifting weights; it’s about showing up with the right attitude and willingness to challenge yourself.
You (always) have two choices every time you exercise:
- Show up with a bad attitude + coast through the motions.
- Show up with a positive, “can-do” attitude, + give your best effort.
Exercise is hard by nature, but the payoff is worth it!
Pushing through discomfort helps you build a healthier, stronger version of yourself. Change is tough, but it’s the little moments of discomfort that lead to big results!
So, if you need help challenging yourself or, are wondering if you’re working hard enough to see real change, keep reading! There are even fun visuals along the way 🙂
___________________________________________________________________________________________________________________________
Why Your Intensity Matters
When strength training, your workout intensity is the key to seeing lasting progress!
Whether you’re trying to build strength, lose weight, or improve endurance, pushing your body beyond its comfort zone is essential- here’s why:
#1. Muscle Strength + Endurance: Working at a higher intensity challenges your muscles to adapt, leading to increased strength and stamina – woohoo!
You’ll be able to power through not only your workouts but also everyday activities like carrying groceries, playing with the kiddos/grandkids and climbing stairs.
#2. Increased Metabolism + Fat Loss: Intense workouts elevate your metabolism, causing your body to burn more calories both during AND after exercise.
This helps fuel fat loss, especially when combined with proper nutrition.
#3. Better Cardiovascular Health: Pushing your limits strengthens your heart and improves circulation, reducing your risk of heart disease-yay!
It also boosts heart efficiency over time, improving your cardiovascular health.
The key takeaway?
Challenge yourself consistently (safely!) for the best results. Your intensity levels directly influence your progress, regardless of your age or fitness level.
At Results Fitness, we do the ‘heavy lifting’ for you by eliminating the guess work!
All exercise programs are designed to increase your muscle strength and endurance, decrease body fat and improve overall health. As your coaches, we work by side to help you push limits and hit the appropriate intensity level safely so that you make acutal progress and see results!
___________________________________________________________________________________________________________________________
How to Know You’re Working Hard Enough
Ok sooooo now back to my initial question: are you working *hard* enough?
Introducing The Rate of Perceived Exertion (RPE) scale – an effective tool for measuring your effort during workouts!
RPE is a 1-10 scale that helps you gauge how hard you’re working so you know if/when it’s time to turn up the heat! Here’s a quick breakdown:
-
- RPE 1-3: Easy effort, mostly recovery (e.g., walking or yoga).
- RPE 4-6: Moderate effort, but not challenging enough for maximum results.
- RPE 7-9: High effort, challenging but sustainable—this is where you should aim for big results!
- RPE 10: Maximum effort—this is often too intense and can increase risk of injury.
To get the best results, my recommendation is to aim for an RPE of 7-9 during your workouts.
If you’re working between 4-6, you’re on the right track but need a little more intensity.
An RPE of 10 is typically too uncomfortable, unsustainable for most people and can lead to injury.
Coaching Tip: For your next workout, rate yourself on the RPE scale and see where you stand. Are you pushing yourself enough?
If you’re unsure, need help figuring this out or want feedback, let your RF Coaches know!
_______________________________________________________________________________________________________________________
Choosing Challenging Weights
Once you’ve nailed your workout intensity and consistently working between a 7-9 on the RPE scale, the next step is selecting the right weights!
Why is choosing challenging weights so important?
‘Cause your muscles need a challenge to grow!
Lifting heavy weights (‘heavy’ being relative to your individual fitness level) challenges your muscles, forces adaptation, builds strength, and helps you get better overall results—whether it’s building more muscle mass, improving your endurance, or enhancing functional strength for everyday life!
That’s right! Strength training doesn’t just make you stronger in the gym—it makes everyday tasks easier and pain free, too!
Think about getting out of bed, carrying groceries, picking up your kids or grandkids, playing pickleball, shoveling snow, loading up that Costco cart!
You need to be physically strong and able to live your daily life. The goal is to challenge your muscles at an intensity that’s right for you!
Whether you’re using dumbbells, kettlebells, or resistance bands, you always want to use weights that push you while maintaining proper form.
How do you know if your weights are challening enough?
Here’s another scale to help you first, understand your current baseline and from there, how to progress to the next level:
- Choose weights that challenge you without compromising your form.
- Aim for an effort level of 8-9 out of 10—you should feel fatigue by the end of your set but still be able to maintain good form.
- If you can easily complete all sets and reps with no struggle, it’s time to increase your weight(s)!
_____________________________________________________________________________________________________________________
Exercising is hard, but it’s also one of the best and most important things you can do to live the best possible life now and forever!
To get the results you want, you need to challenge yourself with the right intensity and weights. It’s not about perfection—it’s about progress.
Focus on your form, embrace the discomfort, and remember that every challenging workout is a step closer to a healthier, stronger version of YOU!
Ready to take it to the next level? Start using the RPE scale and adjust your weights to push your limits. You’ve got everything you need to make progress—you just have to show up and put in the work.