By Coach Stacy, Head Coach at VICTRESS Lincoln, Director of Fitness at VICTRESS MVMT
One of the most common misconceptions in fitness is that every workout needs to be an all-out, maximal-effort session to see results. While pushing yourself is crucial, the key to success lies in understanding the appropriate intensity required for each workout and adapting your effort to match the intended stimulus. At VICTRESS MVMT, we emphasize that intensity is vital to optimizing results. It’s not just about working hard—it’s about working smart by giving 100% of what you have to give on any given day. This “100%” may look different depending on where you are in your day, week, or even stage of life, but giving your total effort towards the intended stimulus is how you achieve optimal results.
Understanding Training Intensity
Training intensity is not just about going all-out whenever you hit the gym. Instead, it’s about giving your total effort toward achieving the specific goal of each session. Whether building strength, improving endurance, or enhancing mobility, the intensity should be tailored to meet the intended stimulus. The more aligned your effort is with the workout’s objective, the better your results will be.
The Importance of Context
Your ability to give 100% can vary depending on many factors, including sleep, nutrition, stress, hormonal fluctuations, and overall life demands. What feels like a maximal effort on a day when you’re well-rested and fueled might differ from when you’re running on less sleep or managing additional stress. Understanding and respecting these fluctuations is vital to maintaining consistency and long-term progress.
How to Gauge the Correct Intensity
- Know the Intended Stimulus: Each workout is designed with a specific goal in mind—whether it’s strength, power, endurance, or recovery. Understanding this objective will help you determine how hard to push. For example, during a strength program, the focus might be lifting heavy weights with lower reps, requiring maximal effort in short bursts. On the other hand, an endurance program might require sustained, moderate effort over a more extended period.
- Use RPE (Rate of Perceived Effort): RPE is a subjective scale that helps you assess how hard you’re working. On a scale of 1 to 10, with 1 being minimal effort and 10 being an all-out max, aim to match your RPE to the intended stimulus. For example, a strength workout might require an RPE of 8-9, while a recovery session might only need an RPE of 4-5.
- Listen to Your Body: Pay attention to how you’re feeling physically and mentally. If you’re exhausted, scaling back and adjusting the intensity is okay. On days when you’re feeling strong (which should be most of the time when adequately recovering), take advantage of that energy to push a bit harder. The key is to be HONEST with yourself and adapt accordingly.
- Focus on Quality Over Quantity: It’s better to perform fewer reps with proper form and total effort than to complete more reps with poor technique or reduced intensity. Quality movement leads to better results and reduces the risk of injury.
- Consistency is Key: Consistent, varied intensity leads to long-term progress. Some days will be harder, and some will be easier, but showing up and giving your best effort for the day truly counts.
Giving Your Best Effort, Every Time
Remember, giving 100% doesn’t always mean going all-out. It means giving the best you have to offer in that moment, with respect to your body’s needs and the workout’s goals. This mindset not only prevents burnout but also promotes sustainable progress. At VICTRESS MVMT our coaches are trained to help you tailor your workouts to your unique needs and goals, ensuring you get the most out of every session. Intensity matters—matching your effort to the workout’s intended stimulus will maximize your results and help you reach your goals more efficiently.
