I exercise at least ten times a week. Why? I am not an athlete or a bodybuilder. So, why do I exercise so much?
First, I don’t exercise that much. Many (2-5) of these sessions are a 20- to 30-minute “cardio” sessions. The rest are weights (4-6 times a week, depending on program) and HIIRT sessions that rarely last more than 45 minutes. I don’t have the time for longer sessions, and more frequent sessions better serve my long-term goals (specificity).
Second, I have general goals but want more than general results. I want to add muscle and strength. I want to be leaner. I want to be heart-healthy. I want to be “fit”, but more than just “fit”. I also want to prove to my students that I know a little bit more than just what the textbook teaches. (I challenge the textbook from time to time.) If you want more than just general results, it takes more than just general efforts.
I am doing what I do for myself (and my family). I don’t have aspirations of becoming a competitive weightlifter, powerlifter, bodybuilder, or physique athlete. I don’t play a sport anymore (though do want to take up a sport again after I out-age the competition). So, I don’t lift like a competitive weightlifter, powerlifter, bodybuilder, or physique athlete, per se. I do the basic lifts (squat, deadlift, bench, row, and overhead press), but I keep it simple. I train mostly in the 5-rep range for 3-5 sets and do rather little accessory work. I use my HIIRT sessions for more “sculpting” (i.e., fat burning and sarcoplasmic hypertrophy). I am content with the results.
One thing to know about athletes is that they train for more than their health. In fact, athletes will more often sacrifice some level of “health” for performance. The beat the heck out of their bodies. (That’s why I hope I can become an “elite athlete” in my 80s.) Athletes spend hours a day in the gym and in practice. Those athletic and bodybuilder physiques take a tremendous amount of effort and nutritional/recovery support. They also chose their parents wisely. Don’t think for a moment that the most of us can train and look the same. We can, however, be a better version of ourselves with modest and effective effort.
Train smart. Train consistently. Fuel the body with good nutritional practices. Get plenty of rest. Over time, you will see improvement. Keep in mind the principles of specificity and progressive overload. Keep it simple. Cut the nonsense—not the corners. Do the work you have to do to get the results you want. If you are not an athlete or a bodybuilder, you don’t have to train like one. Your training can, however, probably be more effective.
Be your best today; be better tomorrow.
Carpe momento!