Approximately 90% of individuals give up on their fitness goals within three months. Starting your fitness journey can be intimidating, particularly without guidance from a coach, a structured plan, or a good understanding of how your body functions. 

Here are 7 things I’ve learned since I started training and wish I knew when I started 

1. Structure
2. Listen to your body
3. Technique
4. Learn / Research / Seek Guidance
5. Consistency
6. Nutrition
7. Progressive Overload

Structure

In any training program, whether it’s for physical fitness, skill development or professional growth, structure is of utmost importance. Bridges, tall buildings and houses aren’t built without a plan. Structure is important for many reasons. Progression and goal setting, Time management, Adaptability, Tracking and evaluation etc. 

When I started lifting weights, I lacked a plan or structure. I was clueless about how muscles functioned in weight training. I simply mimicked the exercises performed by the experienced individuals at the gym. Despite seeing minimal results, I was unfamiliar with terms like sets, reps, rest and progressive overload. I had no knowledge of targeting specific muscle groups or the purpose behind each exercise, and I felt no improvement in strength. It seemed like a waste of time and energy, leading me to quit going to the gym after just three months.

Eventually, I came back to the gym only because I started training with one of my boxing teammates who was following a strength and conditioning program that was made by his S&C coach who has experience in training fighters. When I first looked at the program I was impressed by the amount of detail that was put in. The first phase was to improve muscular endurance the last phase was to improve power. He explained the program and structure to me and how long we were meant to follow the program. The next slide also had strength testing and a list of protocols for almost anything like if we missed a training session, didn’t sleep enough, felt fatigued, injured etc. After following the program and monitoring ourselves for 3 months the data clearly showed we improved I also felt the results, I was stronger and faster. The initial aim was to enhance our boxing performance, but unexpectedly, my physical appearance improved as well. Notably, my shoulders became broader, my legs appeared more toned, my back became more defined, and my abs started to show.

So enough with the rambling here are some reasons why structure is important.

Clear Objectives and Goals

A structured training program starts by setting clear objectives and goals, and guiding both trainers and trainees. This helps participants understand the purpose and expectations of their training, align their actions with intended outcomes, and ensure the training is effective and goal-oriented.

Engagement

A structured training program begins with clear objectives and goals, guiding trainers and trainees and ensuring participants understand the purpose and expectations. This alignment makes training effective and goal-oriented. Additionally, a well-designed program keeps participants engaged and motivated by offering a clear roadmap and logical flow of content, enhancing their learning experience.

Progress Tracking

Structured training clearly outlines objectives, helping trainees easily track their progress and identify areas needing further support. This also helps the trainees learning environment that maximises engagement. As trainees become more engaged and interested in their training program, they become more attuned with their bodies better by reviewing records and data showcasing their progress. When they comprehend why they felt so strong on that training day or why their training was ineffective, such as due to inadequate sleep or nutrition, they can make improvements accordingly.

Flexibility and Adaptability

Structure provides foundation but allows for flexibility in adjusting training and evolving needs. Flexibility and adaptability makes the training process more effective, sustainable and enjoyable. Personalisation, Injury prevention, Life circumstances, Variety and motivation

When we start training it is also important to know how we can progress or regress an exercise.

Progression: In the context of training, progression refers to the systematic and gradual increase in the difficulty, intensity, or volume of exercises over time. There are many other ways of progression but this is just a simple explanation. 

Regression: regression refers to modifying an exercise to make it less challenging. This can be an essential strategy for a variety of reasons, such as accommodating for an individual’s current fitness level, managing injury, or ensuring proper form and technique before advancing to more complex or strenuous exercises.

Technique

Strength training goes beyond just increasing weights or repetitions; it’s about proper execution. The technique, how you perform each exercise, is crucial in your fitness progress. Utilising correct technique serves as the primary defense mechanism against injuries such as strains, sprains, and fractures. Maintaining proper form guarantees that your muscles and joints appropriately distribute the weight, preventing excessive strain on any specific area.

Begin with lighter weights

Don’t be ashamed starting light weights when performing a new exercise. When you perform a exercise for the first time you’ll first need to understand the movement, know the internal cue’s and what muscle are being worked.

Cues

Verbal cues are short, clear, spoken instructions given by trainers, coaches or training partner to guide proper technique. 

Example

During a squat: A good I’ve heard is “push the floor down/away with your feet” and others like chest up, knees out.

Internal cues

Center on the individual’s mindfulness and interpretation of their physical actions while exercising. These cues act as mental prompts that guide focus towards particular muscle groups or movements, aiding in improving efficiency, control, and accuracy.

Example

During a row: “Imagine squeezing tennis ball between your shoulder blades. Encourages correct scapular retraction and better back engagement.

Learn / Research / Seek Guidance

Lack of Guidance and Discipline: Without the right guidance from a personal trainer or a good workout plan, people can feel lost or discouraged, making it hard to stay consistent. Poor planning and scheduling can also cause missed gym sessions. Those who succeed at the gym treat workouts like important appointments.

There is an abundance of information available on the internet. From pre-made strength training programs that can be purchased online to tutorial videos guiding you on training techniques and specific lifts, having access to all this information is truly invaluable. However, everyone’s journey is unique, and at times, the information we come across on the internet may not be entirely accurate. 

White belt mindset: A white belt mindset means that there is always more to learn. no matter your current level of expertise. This humility allows for continuous growth and improvement. Approaching tasks with this mindset as a beginner enables you to adapt and make changes as needed in response to new information or situations.

• Research: Health and fitness information that we’ve heard or read a few years ago may not necessarily match what is current today. There’s always tons of new information being released every year. I always encourage to keep up to date with the new research but the key advice is to avoid getting overly caught up or stressed by new studies. It’s not always essential to follow every new trend. In my early coaching days, I used to introduce my clients to exciting new exercises/trends. While they enjoyed them, my years of experience have taught me that sticking to the basics, simplicity, and fundamentals is the most effective approach.
• Coach/Mentor: A good coach has the ability to anticipate and identify areas for improvement or potential challenges before you do, using their expertise and experience to guide you proactively. A coach helps clients stay on track with their goals by regularly checking in on their progress and holding them accountable for their commitments. Many clients have mentioned to me that they wouldn’t push themselves as much during training if they were working out alone without a trainer.

Listen to your body

Listening to your body during training is vital for preserving general well-being and enhancing performance. This practice aids in injury prevention by enabling you to identify and address any pain or discomfort before it becomes a significant issue. Being attuned to your body’s cues allows for adequate recovery between workouts, as excessive training can hinder progress and result in exhaustion. Stress is inevitable when we get older. I believe that the more we strive to achieve in life, the more challenges life will throw at us with.

I’ve had a sedentary job, spending my days from 9 to 5 in an uncomfortable chair in an office with blasting air conditioning. I would make over 100 cold calls and stare at two screens all day. I’ve also had my fair share working in construction handling high powered tools, crawling through tight spaces and carrying and installing a 60 kg heirloom chandeliers in over 35 degree heat. What I discovered is that both of these roles can be equally exhausting. No one should criticize or make excuses for why someone finds it easier to go to the gym before or after work.

Some trainees need to motivate themselves to go train, while others struggle to remind themselves to take a break from training.

Listening to your body and knowing when to take a break is important. But what if challenging to go to the gym after work because you feel exhausted, consider the possibility that your body might actually need the opposite – exercise instead of rest.

Consistency

Small disciplines repeated with consistency everyday lead to great achievements gained slowly over time. – John C. Maxwell

Often, when the new year arrives, gyms become crowded with new faces as people join to kickstart their New Year’s resolutions. Then after the first few months they drop off and never pick up the weights again for months. 

There are many reasons people struggle with consistency in going to the gym. 

Lack of immediate results: People often seek quick results, whether it’s weight loss, muscle gain, or improved fitness. They will watch a tutorial video on the internet and the title could have been something like “Try out these 5 moves and unveil your chiseled 6-pack abs in just 1 week!” Not quite a realistic time frame to achieve but at least those videos motivated people to give it a shot. The issue was that the they expected the results to come earlier.

Whether you started your journey to lose weight, gain muscle, or improve your fitness it is important to know that progress takes a long time. Don’t expect quick results and don’t feel discouraged if progress is slow.. You also need stay true to yourself as well. You may be going to the gym few days a week now but what else is your body going through when you’re not training? You don’t have to follow a very strict diet, but are you consuming enough to meet your body’s requirements? Are you getting enough rest or sleep? 

Lack of time: We all have different challenges, Busy work schedule, Family and other commitments. A lot of personal trainers call bullsh*t on the whole “I don’t have time to exercise.” But sometimes life can be complicated and hectic. 

1. Early Morning Workouts: Set your alarm an hour earlier to fit in a workout before the day’s activities begin.
2. Time-Boxing Your Workouts: Dedicate specific time slots in your schedule for workouts and treat them like any other important meeting.
3. Incorporate Active Commutes: Walk, bike, or jog to work if feasible, integrating exercise into your daily routine.
4. Multi-task With Family Time: Engage in physical activities that include your family, such as going for a walk, hike, or playing active games
5. Schedule Workouts with Friends: Make exercise a social activity. Scheduling workouts with friends can increase accountability and make it more enjoyable.
6. Be Flexible: Stay open to varying your workout time. If an unexpected free window appears, use it to get some exercise done.
7. Home Workouts: Leverage at-home workout routines to eliminate commute time to the gym, making it easier to squeeze in exercise.

Nutrition

When I started strength training, my goal was to increase muscle mass. Initially, I thought I was eating sufficiently without considering calorie intake, but I didn’t notice any progress. I focused solely on the amount of protein in each meal. Despite not having a big appetite, I made a decision to increase my food intake. I began serving myself larger portions, and whenever I dined out, I consistently ordered more food than my friends. eventually I started to grow, arms fitted well on my shirt, boulder shoulders, and bigger quads.

• Your body depends on carbohydrates for high-intensity workouts as the primary energy source, fats for sustained energy during longer activities, and proteins to aid in muscle repair and growth.
• Resistance or strength training causes muscle fiber tears. Protein, broken down into amino acids, is crucial for repairing these tears and building muscle. Adequate protein intake supports muscle recovery and growth, maximising training results.

Progressive overload

Progressive overload is a fundamental principle in strength training and fitness that refers to the gradual increase of stress placed upon the body during exercise. The concept is simple: to continue making gains in muscle size, strength, endurance, or performance, you must consistently increase the demands on your muscles.

Progressive overload is not limited to just adding more weight to your exercises each week.

6 methods to of progressive overload

1. Increasing weight
2. Increasing reps
3. Increasing sets
4. Decreasing rest time
5. Improving form/technique
6. Increasing time under tension

This highlights the significance of tracking progress. This method ensures that you keep making progress and avoid reaching a plateau in your achievements.

Failing a set is a natural and expected aspect of progressive overload. When my clients experience this for the first time and feel disheartened, I reassure them that it’s a normal part of the growth and adaptation process. Reaching the point of failure indicates progressive challenge, pushing the muscles to adapt and grow.