No Challenge = No Changes
Showing up to the gym or breaking a sweat at home is a GREAT start (yay, go you!). Completing an entire workout is also a hugeeee win.
To see some TRUE changes in your physique, strength and/or endurance...you need to push yourself & practice some progressive overload.
Let's talk about what that ACTUALLY means.
I think people either get intimidated or just irritated at the cliche concept of "pushing yourself to the limit". But the thing is, pushing yourself doesn't always mean doing something world-record-breaking every time you step foot in the gym!
Please don't go and try to squat 300+ lbs if you're not ready (yet!)
Pushing yourself & practicing progressive overload can mean simply continuing to increase your weight, even if it's just by a few pounds. Or, it can mean getting through just ONE more extra rep or set.
Anything that makes you feel 100% confident that you went harder than you did the last time.
What are some of the benefits to pushing yourself?
Gradually and continuously pushing yourself during your workouts has so many benefits. Not only does it lead to physical changes, but mental changes too!
Physically, you can expect to help your muscles grow and become stronger — changing your body composition. When you add weight and/or reps to your workouts, the extra strain on your muscles = more rebuilding and repairing, meaning helloooo to those toned muscles you've been waiting to see!
Mentally, you practice getting uncomfortable, thus building up your mental and emotional resilience. Being comfortable with being uncomfortable at the gym is great...but can you imagine the potential positive impact that can have on your LIFE all around?!
Overtraining vs. challenging yourself
I definitely want to mention this though: it is NOT healthy to over-do it at the gym. You shouldn't push yourself to the point of overtraining!
When you "overtrain", it usually means that either your connective tissue (ligaments and tendons) or your central nervous system is overly stressed and needs time to recover.
You don't need to workout 6 times per week to make progress — you actually shouldn't! Your body needs time to rest and recover. Your recovery period is just as important as your training period to see and feel results.
To avoid overtraining your body:
Take rest days
Practice good form when lifting
Don't grab weights that you haven't worked yourself up towards yet
You CAN both challenge yourself and avoid injuring yourself!
