Rinse and Repeat: The Key to Staying Strong and Independent

Making the Near-Daily Grind of Fitness Work for You

Life is full of things we have to do again and again and again. 

Often, these are things for our health, like brushing our teeth.

Is there something annoying that you have to do every day?

Between having osteoporosis and osteoarthritis at 67, I feel forced every day to train muscles, joints, and bones. The days of being random with my fitness are behind me if I want to remain strong, flexible, and independent. If I get bored, feel tired, or would rather be doing ten other things, I have no choice. I need to get that training in to meet my near and long-term goals.

Template by @carolinecarrillo

Exercising requires regular repetition. You must schedule your cardio and strength training workouts to build strength, stamina, flexibility, and balance. You must also show up and complete the training as planned. Note: I called this the "near-daily" grind because I recommend one rest day a week. However, you may need more rest when you are starting out.

If you are new to fitness, you can start with three days on and four days off and build up from there. I recommend doing cardio six days a week and strength training two to three days a week to age well and independently. The CDC says the same thing. 

Some people enjoy routine. They lock in their workout and do the same thing each and every time.

Other people hate routine. They pick and choose, varying what they do in every workout.

Do you tend to love or hate routine?

Given the need for repetition, what can you do to avoid the problems that come from repeating?

· Boredom

· Loss of motivation

· Plateauing

· Muscle imbalances

· Overloading

· Inadequate recovery time

· Overuse injuries

Different people will run into other problems. The go-getters are more likely to overload or overuse. The less committed are more likely to get bored or lose motivation. Anyone can plateau if you keep doing the same thing at the same level without added challenge.

I use several strategies to stay on track six days a week. Which of these suggestions works for you?

12 strategies to add interest and avoid ruts.

1. Set a schedule that fits your life – be realistic about when and where you can work out. Set yourself up for success by making it doable to train when you plan to train. Ensure you have what you need at home or the gym. Account for travel time.

2. Body Awareness – There are four things you want to do before, during and after your workout:

a.        Notice how you feel –muscles and joints, pain and sensation, mood and energy

b.        Hydrate

c.        Dynamically warm up first, static stretch after working a muscle or at the end of your workout

d.        Rest – many people skip resting while they are working out. Even a 1-minute break between sessions is helpful to allow your muscles to relax before the next set. Sprinkle rest throughout your training.

Do address pain. Don't push through it. Rest and likely see a physician, massage therapist, or acupuncturist.

Distinguish between DOMS or delayed onset muscle soreness and more significant soreness.

Notice if you have more than or less than your usual energy and adjust accordingly.

3. Set goals that motivate you. For example, you may want to set and keep a workout schedule, train for a race or a marathon, improve your golf or tennis game, reach 10,000 steps per day, hold a plank for 30 seconds, or stand on one leg for 10 seconds. The best goals are SMART—specific, measurable, achievable, relevant, and timely. 

Consider how and if you want to track your goals. You will undoubtedly feel the impact on your body and notice things like muscles and trimmer waistlines. You may want to use a fitness tracker. You can also journal your workout and results.

4. Cross-train – alternate approaches like running, walking, biking, and swimming. You'll use different muscles in different ways and avoid excess strain.

5. Pick activities you enjoy – do what you like and find alternatives to exercise you hate. There is some value in making yourself do something but avoid misery. There are plenty of exercises to choose from, so do what you like.

6. Progressive Overload is a technical term for intentionally adding a challenge to your workout by adding a set or lifting more weight. Progressing can involve adjusting the level of exertion, length of activity, volume of resistance, number of sets and reps, and other aspects of your work. 

You are ready to add effort when you can complete all of your reps in three sets in good form. If you can bicep curl 10 lbs. with good form for 12 reps in three sets, you are ready to try 12 lbs or do four sets with 10s. Use progressive overload to avoid plateauing.

7. Balance variety with sticktoitness. Some variety is helpful. Too much variety may keep you from meeting your fitness goals. To build muscle, you need to lift weights with those muscles regularly. If you only lift occasionally, you won't make progress. Rather than constantly switching what you are doing, apply the progressive overload principle.

8. Get more or less social – some people love to work out alone at home (me), and others prefer to train with others at the gym. You may enjoy exercise classes or choose to do your own thing. Do what suits you. Consider if you would be more consistent if you had a workout buddy. Pick what works for you.

9. Make it fun—build playlists and select podcasts, audiobooks, or shows to watch. Try temptation bundling. Save a TV series, podcast, or book to listen to only when working out. 

10. Hire a professional—If you are unsure what to do, are bored, or need fresh ideas, consider hiring a personal trainer. You can also search the Internet by topic to learn new exercises. If you have a particular physical challenge, consider getting a referral to a physical therapist. Yes, I am an ACE-certified personal trainer and Yoga Medicine Registered Therapeutic Specialist. 

11. Be flexible—accept what you were able to achieve in any given week. If you missed a workout or two, forgive yourself and figure out what you need to do to get back on track. Be nice to yourself. 

12. Reward Yourself. Acknowledge your achievements. Do something special to celebrate any wins, big or small. Make a point of giving yourself a treat if you meet your workout schedule for six days. Share your wins with friends and family and on social media. 

Since I have become more consistent with my workouts, I feel better, stronger, and have more stamina and confidence. We call them workouts for a reason, but they come with these rewards. What do you notice after a month of consistent training? Pick one strategy this week and see how it impacts your workouts! Report back.