I hate to say it… But you probably don’t need to go to the gym more.
I know, it sounds crazy, right? You’ve probably seen all those “motivational” influencers flooding your feed, pushing their hustle mindset: “Grind harder. Push more. Do more.”
And if you’re anything like most of us, it’s easy to start thinking:
“I’m being lazy. I need to work harder.”
But the reality is, that’s not the case.
Just because you’re working out ‘hard’ doesn’t mean you’re making progress. Let me explain.
The Trap of “More is Better”
Think about the 24/7 gym culture for a second. They’ve got all the fancy equipment, right? People go there day after day, doing the same thing over and over again, pushing themselves to the max and still don’t see the results they want. Why?
Because they have no real structure. No program. No plan. It’s like going to university and having a lecturer who just wings it, makes things up as they go, and misses all the important stuff. When you fail, they blame you.
Not really fair, is it?
That’s exactly what happens in the gym when you’re not following a structured program. You show up, do a few exercises, and hope for the best. But without a clear direction, you’re not going to see progress. I’ve been there myself, and let me tell you, it’s frustrating.
The Truth About Working Smarter, Not Harder
You don’t need to work harder. You need to work smarter. You need a plan, one that builds on itself, that gives you a system to follow.
More isn’t always better.
That’s the difference between making progress and just spinning your wheels. And trust me, you don’t want to spin your wheels.
I learned this the hard way. A few years ago, I was stuck in a cycle. I thought the more time I spent in the gym, the better my results would be. I pushed myself day in and day out, hoping to see a breakthrough. But I never got the results I expected. Instead of feeling stronger, I was feeling more and more fatigued.
After realising that working harder wasn’t getting me anywhere, I decided to make a change. I started following a structured program. I wasn’t pushing myself to exhaustion anymore, but rather, I was working smarter with a clear plan. And guess what? That made all the difference. I started seeing improvements.
Stop Comparing Yourself to the ‘Hustle Culture’
There’s this toxic culture around fitness that says you need to train like a bodybuilder or an elite athlete to make progress. The influencers on Instagram love to show off their insane workouts and push a ‘no pain, no gain’ mentality. Unless you’re training for a competition, this kind of approach isn’t sustainable for most people.
You don’t need to do hours of intense workouts. You don’t need to push yourself to your absolute limit every session.
Instead, focus on steady, manageable progress that’s designed to improve over time. Start with what’s realistic for you now, and then gradually increase the challenge as your body adapts. It’s about being consistent and making gradual improvements.
I’ve learned the hard way that trying to do too much too soon only leads to burnout and injury. So, I made the switch to a more sustainable approach. And let me tell you, it was one of the best decisions I ever made.
Influencers Doing Flashy Exercises vs. What Actually Works
You’ve probably seen influencers posting flashy exercises that look cool. They do these moves to grab attention or get more likes. But just because an exercise looks good doesn’t mean it’s effective.
The problem with these routines is they’re often made up on the spot, just to get views. They tend to be too intense or complicated, and they’re hard to keep up with in the long run.
So what actually works?
A lot of the training that’s proven to work has been around for a long time. These methods are tried and tested because they get results.
Random exercises that look good might catch your eye, but they don’t always build strength or endurance. They can also cause injury because they don’t focus on a solid plan.
What works best is a balanced approach that focuses on the basics. Simple exercises like squats, deadlifts, and push-ups, along with gradually increasing the difficulty, have been proven to give steady results over time.
How to Make it Work for You
Start Simple: Stick to basic exercises. Get comfortable with squats, lunges, push-ups, and deadlifts. Don’t worry about doing anything fancy just yet.
Progress Gradually: Add a little more weight or do one or two more reps every session. The goal is to keep improving, not to max out every workout.
Focus on Form: Use proper form to prevent injuries and make sure you’re getting the most out of every movement.
Take Rest Days: Don’t feel like you have to train every day. Rest is when your muscles rebuild and get stronger.
Track Your Progress: Keep track of your weights, reps, and the exercises you do. Progress may be slow at first, but if you’re consistent, you’ll see improvement over time.
Why Consistency Beats Intensity Every Time
I’ve been on both sides of the coin. There’s been a time when I would push myself to the limit, only to burn out within a few weeks. Then, there was the time I focused on slow, consistent progress.
And guess what? The steady approach worked.
Consistency is what will get you results in the long run. But consistency doesn’t mean doing more or harder workouts. It means showing up regularly, sticking to a plan, and making steady progress over time.
That’s how I built my fitness, and it’s the approach I recommend to anyone who wants sustainable results.
Building a Solid Foundation for Success
I want you to think about building a house. You wouldn’t start by putting up walls before laying a foundation, right? That’s what many people do in the gym, they start pushing hard with no clear structure in place, and when they don’t see results, they give up.
Instead, build a solid foundation first. That means getting clear on your goals, following a structured program, and staying consistent. Once that foundation is in place, you can gradually increase the intensity.
In the beginning, it might not seem like much. But over time, those small, consistent improvements add up, and you’ll start seeing noticeable changes. That’s the beauty of working smarter.
The Role of Tracking Progress
One of the best ways to stay motivated is by tracking your progress. When you don’t track, it’s easy to feel like you’re not getting anywhere. But when you can look back and see how far you’ve come, it gives you a sense of accomplishment.
Tracking is simple. Whether it’s logging your workouts in a journal, using an app, or just making a note of your lifts and performance, it allows you to measure improvements and see where you need to focus next.
By tracking your progress, you’ll get a clear picture of where you’re excelling and where you need to push a little harder. It’s all part of working smarter, not harder.
The Key to Sustainable Progress
The key to seeing lasting results is finding the right balance between intensity and recovery. It’s about being smart with your workouts and recognizing that more doesn’t always mean better.
By following a structured plan, focusing on gradual improvements, and tracking your progress, you’ll be able to build a strong, healthy body that can withstand the demands of everyday life.
How to Start Working Smarter in the Gym
So how do you make the shift from working harder to working smarter?
Here’s what I suggest:
- Create a Plan: Whether it’s a strength program or a cardio routine, having a structured plan makes all the difference.
- Start Slow: Don’t jump straight into high-intensity workouts. Start with a level that’s appropriate for your current fitness level and build up from there.
- Progress Gradually: The goal is to slowly increase the difficulty, whether it’s lifting heavier weights, running longer distances, or doing more challenging exercises. Gradual progress is key to avoiding injury.
- Track Your Progress: Keeping track of your workouts, your lifts, and any changes will help you see what’s working and where you need to adjust.
- Be Consistent: Showing up regularly and sticking to your plan is more important than pushing yourself to the limit. Consistency will keep you on the path to success.
What We Do at Movement Innovation
If you’re good with research, can pick things up on your own, and like to dive in, you can use these steps and get to work. But if you’re like most of our clients, and you’ve got a busy life, we’ve already done the hard work for you.
We pay a coach to develop our programming to make sure you’re always progressing. Our coaches are here to help you with your technique and keep you moving at the right pace. Plus, we record all the important stuff so you have something to look back on and track your progress as you lift.
If you want to get in on it, I’ll drop the link here for our 7-day free trial so you can give it a go.
Written by Luke Nivison-Smith, founder of Movement Innovation, with 13 years of experience as a personal trainer.