Being Sweaty after Exercising doesn't mean it was a good Workout
Changing the metrics behind how we define a successful workout
You finish your group HIIT class, dripping with sweat, panting for breath, feeling exhausted. “That was a really great workout!” you say to your friend next to you; but was it?
I will admit that I used to believe that unless I got the crap kicked out of me by a workout, that it wasn’t successful. If I wasn’t sore for 2-3 days, then I didn’t work hard enough; no pain, no gain, right? Wrong.
Here is a study that finds that training to failure is not necessary
When I started teaching a few group classes at the personal training studio I work out of I decided to completely overhaul the expected approach to group classes - no more timer, no more HIIT, no more jumping around like a pogo-stick, we were going to do slow, controlled movements with great form. At first people thought I was nuts, “this isn’t what I came here for” some would say, and likely more would be thinking something similar.
After the classes were over, I would generally get some really good feedback about how great the clients felt compared to when they came in, that they felt strong and had worked muscles they previously had never worked before. The following days they would mention that they were a little sore, but not too bad - even though during the workout they felt like they weren’t exerting themselves too much. This is exactly the feedback I had hoped to hear.
Granted, not everyone enjoyed the experience - I knew some people would want that endorphin rush post class, and to feel like they got their butt kicked. Part of my job as a coach is to give people what they need, not what they want. When I first started as a trainer I was intimidated by wanting to share what I strongly believed to be the right approach, but knowing there would be push back. In the end I went with my integrity (this is always the right answer) and said let the chips fall where they may.
You should not feel like you are about to Vomit at any point during Training
This one blows my mind - there are still coaches (I honestly would hesitate to even use that term to describe people that use an approach like this) that believe they need to absolutely crush their clients during a workout, and use vomiting as a metric to determine the success.
I was having a conversation with a woman who takes classes at our gym, who also sees another trainer outside of our gym, and is working through a program with him. She said she had been training 5 days a week, feeling exhausted, and not seeing the results she had hoped for despite putting in so much effort. She also mentioned that when she told her trainer she felt lightheaded and thought she was going to puke, that he told her to keep going. I was fucking livid, there’s no other way to describe it.
The fact that there are still trainers out there, who still take people who are 30-40+ years old, who are very clearly stressed out from work, relationships, kids, etc. and tell them to work out 5 days a week, and to keep going if they feel like puking is mind-blowing to me. This is not the right approach.
If you’ve been consistently Training for 1+ years and not seeing Results, you need to change your Approach
I have since stopped teaching group classes, because in my opinion it is extremely difficult to create a program that is perfectly appropriate for everyone taking the class. I know that I could construct an approach that would be suitable for everyone, but frankly it isn’t what most people want out of a group class.
What is perfect for one person in the class, could be absolutely the worst thing for someone else; and trust me, regardless of how many times you tell said person “don’t push too hard, take a break even if everyone else is continuing” they typically don’t listen. I think the element of competitiveness in a group setting can be beneficial, but a lot of people use it as an opportunity to push themselves too far.
Now that I have been at this gym for 1.5 years+ and seeing a lot of the same people taking classes on a regular basis, one of the main things I notice is that their body compositions have not changed all that much. Now, to be fair, I have no idea what their goals actually are, or how these classes have improved their mental health, etc. and frankly it’s none of my business - I know that. But it breaks my fucking heart to know the amount of effort these people are putting in, while not seeing the results they deserve. Some of these people are taking classes 2x a day!
More is not always better, and in my Experience it is usually Worse
I cannot count the amount of times I have had clients exercise less throughout the week and see better results with their body composition. I’ve also used this approach personally myself - at 32 years old I am in the best shape I’ve been in, and I work out 2-3 times a week. Stress will fuck your gains up, and the body perceives all stress the same - it all results in a rise in cortisol. Although it feels good to do a fast paced, endurance based workout, the truth of the matter is that it’s often only due to the spike in cortisol that these people feel good.
In the fitness world we refer to these types of people as “cortisol junkies”, ones who are so stressed out from all the shit going on in their lives that it’s actually gotten to the point where that stress is the only thing keeping them going. Otherwise their adrenaline has dropped and they just zonk out. This is a bad place to be - you will see better results if you slow the fuck down and manage your stress.
Conclusion
I know that group classes are much more affordable than 1 on 1 training, and that the community aspect surrounding them is really cool - I’m not saying don’t do group classes. What I am saying though is that you don’t need to push yourself past your limits, or be a sweaty mess after a workout for you to see results. Don’t compare yourself to anyone else in the class and go at your own pace. Last, if you are the average person and working out 3+ days a week, you might consider reducing that amount and paying attention to the changes you notice.
Thank you for taking the time to read this, I hope I have been able to provide you with some value. Have you fallen into the trap of thinking you need to exhaust yourself during training? Please feel free to share your experiences in the comments section below!