Understanding Your Progress
You might have experienced frustration when trying to figure out how much work is required to get the results you are looking for. Often, the question is not a matter of quantity but QUALITY. We always want to set ourselves up to work as hard as we can in-session, but what does that look like?
Sleep: How has my sleep been leading up to this session?
Studies have suggested that sleeping more than 8 hours during weekdays reduces the odds of injury by more than 60%.
Nutrition: Have you met your protein goals?
Protein aids in muscle repair!
Hydration: Have you had more than 1.5 liters of water today?
Cartilage is made up mostly of water and collagen; staying hydrated will help maintain its cushion.
Volume: How many sessions have I attended in the last week?
Compare this to the last few weeks or months. Are there significant gaps in consistency?
Setting ourselves up for success outside of our sessions lays the dependable foundation we build from.
In small group sessions, each workout will consist of different exercises, and these will usually be round or station-based, moving from movement to movement at a moderate pace. This can make tracking your reps and weight slightly more challenging.
The KEY to your progression is in finding DISCOMFORT—not pain—but discomfort. Pick a weight that you can move for the duration of the allocated time but will require you to dig deep and push towards the end of a set. Being able to finish a station at the same pace and with the same form is great! However, it is a very clear sign to increase by 1.25 to 2.5 kilos the next round or session.
This can sometimes be quite difficult to do in the middle of a session, and that is where our coaches come in. We are here to ensure that you are performing movements safely with good technique. It is also our job to step in and push you to grab those heavier dumbbells, put another plate on the sled, or try a harder version of an exercise.