How many times have you heard the phrase, “Slow and steady wins the race.”? For my clients and regular readers of this newsletter, it is a phrase that pops up often, and it is one that makes a lot of sense. As the quote from James Clear above says, if you build things fast they inevitably come crashing down, whereas building slowly and steadily will mean sustainable growth. Hmmm… maybe there was something in that hymn we sang in primary school. All together now! “Don’t build your house on the sandy land…”

Seriously though, it makes sense with regard to health and fitness, because our bodies take time to adapt to what is being asked of them. Adapt they will, to the best of their abilities, but doing too much too soon will lead to things going awry.

There is a methodology in strength, and fitness training that is called progressive overload. This has two main benefits. This method gradually increases the intensity of your workouts. It’s a key way to improve your strength, endurance, and muscle mass.

Over time, you gradually increase the weight you lift, or the distance you run, or the repetitions or sets in your routine, or reduce your rest periods, or the exercises undertaken. In this way you keep your muscles challenged, and so over time you will get fitter and stronger, as you help your body adapt and continue to adapt to the demands you are imposing upon it – the SAID principle (Specific Adaptations to Imposed Demands which is another well known strength and fitness principle). As well as all that good stuff, it stops you from going too big, too soon, and subsequently breaking yourself.

Which is why, when I see workout programmes promising the world, or six pack abs, huge biceps or dropping three dress sizes in six weeks, I have to wonder not only are these things realistic (most probably not), or sustainable (almost certainly not). Beware the hack! If it sounds too good to be true it is. 

Slow and steady wins the race. It is a truism, made famous by Aesop writing about that fictitious race between the tortoise and the hare. 

If you want to build anything solid, it needs firm foundations, and in the world of strength and fitness that means putting your ego to one side. That doesn’t mean not challenging yourself; certainly challenge your body, but do it sensibly and under control. It is the best way to create those adaptations you are after – to be stronger, fitter, leaner and healthier. So sure, add more weight, run further, and all the other examples given above, but temper your enthusiasm.

Which is where having a coach is useful. They will programme effectively based on your abilities and achievements, allowing you to make steady and solid progress, as well as celebrate the small wins with you, and do their best to keep you motivated and consistently making progress. 

If you would like help with programming your workouts, please get in touch with me. I would love to be able to help you work towards your health and fitness goals.