To succeed with training over time

The recurring problem: Some weeks, you might not feel like training at all.

It happens to all of us. Maybe work is overwhelming, things are chaotic at home, or you’re not sleeping well. Life’s challenges are perfectly designed to push training to the background. We’ve chosen to focus on strength training, but the principles in this text apply to most types of training.

The solution to the problem: It’s not about pushing yourself to the limit. It’s about learning how to get a good workout in every time, no matter what’s going on in your life.

How do you measure success?

At Workout Brands, we measure training success through two simple principles:

• Consistency. Regular training can be 2–3 days a week or 4–5 days. The key is reaching your consistency goal week after week.
  
  
• Training intensity. Intensity is relative to your current ability.

With these factors, we make adjustments so you can see results, without focusing on how long a session lasts or which specific exercises are performed.

What’s most important for getting results?

There’s no one-size-fits-all answer, but it’s about finding what works for you. You need to create a plan that you can stick to, a plan that allows you to train effectively when you do train. Whether it’s 15 minutes or an hour, the workout should feel challenging but within your limits.

The most important thing is understanding how to train at the right intensity for you.

How do I handle bad training days?

Many people believe you always need to perform at your best to see results, but this can lead to loss of motivation on days when you’re not feeling your best. It’s important to understand that consistency and intensity over time bring the biggest results.

Here’s an example: Let’s say 25% of your workouts are tough, 50% feel mediocre, and 25% are fantastic. If you train on all these days, your health and training results will dramatically improve.

Remember: Even the bad days matter. Every workout is a step forward.

How do I measure my training intensity?

Perceived effort is a great tool to measure the intensity of your workouts. This scale is called RPE in more scientific contexts, which stands for Rate of Perceived Exertion. RPE is a measure of your perceived effort, which you estimate yourself. The scale ranges from 1 to 10 and helps you adjust the weights based on how you feel that day. For example, if you slept poorly or are stressed, you can lower the weights but still have an effective workout. During your warm-up, estimate your RPE. Listen to your body and see what it tells you. If it feels really heavy, assess accordingly. Based on this evaluation, you can plan today’s workout.

Reps in Reserve (RIR) is another way to think about RPE. It means finishing each set with 1–2 reps left in the tank. This keeps intensity high while reducing the risk of injury.

How do I know if I’m training hard enough?

To know if you’re training at the right intensity, think about how the exercises feel. Do the weights move easily, or are you pushing yourself through them? A good rule of thumb is to stay within an RPE of 8–10, which means you’re pushing yourself without reaching exhaustion.

When you train at the right intensity and are consistent in your training, it’s almost inevitable that you will build strength, increase endurance, and see positive changes in your body.

Creating success in your training

Here are four simple ways to create success and make the most of your training:

• Train regularly and stick to your goal.
• Train with the right intensity based on how you feel that day.
• Measure your effort using RPE or RIR.
• Remember that even bad days count and lead to progress.

• By following these simple steps, you’ll see amazing results over time, even if some days don’t feel like your best.

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