The Sustainable Spark: Why More Isn't Always Better in Your Workout

"Go-Kill-Yourself-Workout! Drop a pant size in 90 days! See results!" We’re constantly bombarded with these hyperbolic promises. From infomercials to intense bootcamps, the message is clear: push to the absolute limit, every single time. And for a while, these programs do work. You commit, you sweat, and you see changes.

But then what? After those intense 90 days, many find themselves flopped on the sofa, burnt out or nursing an injury. The initial thrill fades, and the amazing results plateau. Why does this happen? Why do so many lose motivation or, worse, get sidelined by pain?

The perception is ingrained: unless you're pouring sweat like a monsoon or pushing 100% every second, you're not truly working out. We've seen it in movies—the underdog hero, fuelled by sheer grit, out-training the stoic rival with impossible intensity. And those "insane" infomercials, showcasing participants shedding kilos with seemingly superhuman effort for an hour or more, daily. These narrative fuels a powerful, yet often misguided, belief.

The truth is, it’s a lot different.

Consider this: the real champions, the consistent performers, aren't always going for broke. In reality, sustained progress often comes from strategic moderation. The successful athletes, the "Goliaths" in many fields, build their success on fundamental, injury-preventing programs. They consistently train at 80-90% intensity for most of their workouts, reserving true 100% efforts for specific, crucial moments—and sometimes not even then, to avoid injury. Training at 80% leaves mental and physical reserves, ensuring they're eager and able to return to the gym the next day.

Those "insane" infomercial intensities? For most of us, they lead to exhaustion, injury, or a complete mental drain, making the thought of another workout unbearable. Giving 100% all the time simply does not work. It's a recipe for burnout, not breakthrough.

This year let's embrace a more sustainable, and ultimately more effective, approach. Instead of the all-or-nothing mindset, adopt the 80% Rule:

Workout or train with 80% intensity, in 80% of your workouts, for 80% of the week.

Let's break down what that means for your busy schedule:

80% of the week: Aim for approximately 4-5 days of focused activity.

80% intensity: Think a 7-9 on the RPE scale (Rated Perceived Exertion). This is where you're working hard, breathing heavily, but can still speak a few words. You should feel challenged, but not completely drained.

Strategic bursts: On one day out of five, you might push the intensity to 80-90%, but rarely beyond 90%.

(RPE Reminder: It's a 1-10 scale where 1 is very light activity like watching TV, and 10 is maximum effort where you're out of breath and can't speak.)

Why does this 80% approach work?

1. Energy Reserves: You'll have enough in the tank to tackle your work, manage family life, and still have energy for your other pursuits, like long runs.

2. Feeling Strong: You'll consistently feel invigorated, not depleted. This fosters a positive relationship with exercise.

3. Quality Over Quantity: Your form will remain strong, reducing the risk of injuries that often derail progress.

4. Consistent Progress: You'll be consistently challenging your body and mind, pushing yourself just enough to get stronger without overdoing it.

5. Mental Resilience: Your Central Nervous System (CNS) won't get overloaded, ensuring higher motivation and enthusiasm for your next session.

It’s not about brute force; it’s about consistent, intelligent effort. It's about showing up, not burning out.

This new year, give the 80% Rule a shot. You might be surprised at how much more you achieve when you're not trying to kill yourself every single time.

Ready to shift your fitness mindset? Start applying the 80% Rule to your workouts this week

pic-credit: theissnscoop.com