Slow Down to Find Your Consistency
Going faster and harder is often the advice. It’s time to slow down and accept that doing less, better, for longer, actually get’s us where we want to go in a more meaningful and sustainable way.
Learning From An Unexpected Place
I never thought that a fitness app designed to help you get stronger physically could serve as a metaphor for the power of consistency and mental strength, but that is exactly what happened when I started using the Stronglifts 5x5 app back in July on the recommendation from a colleague at work - thanks Donavon!
The concept of the app is simple
Two workouts a week with simple exercises
Workout A: Squat, Bench, Barbell Row
Workout B: Squat, Overhead Press, Deadlift
Complete 5 sets of 5 reps, adding incremental weight each week. 5 lbs to start, 1 lb once loads get high
Start with the bar (45 lbs) and work your way up from there without skipping or adding more than prescribed for each workout
My learnings from the past 6 months
Let go of your ego and accept where you are, it’s okay, nobody is actually judging you - remember FOPO?
Adding 1 lb each week may seem too small, but remember there are 52 weeks in a year and you’ve committed to showing up for each of them. Adding 52 lbs to your squat over the course of one year is unreal progress!
Stay consistent and avoid missing a workout, bumping it out and de-loading weights if recovering from illness or struggling to hit the targets.
If my goal (and personal value) is strength and long-term healthspan, then staying in the game without injury is more important than forcing something that is not working. I don’t push through potential injury - I modify and recover and come back ready to try again at the next workout.
Early on, life happened and I missed 10 days and tried to come back at the same weight I had lifted previously...I didn’t walk well for three days and almost missed the next workout. Not worth it!
I now actually enjoy the process of working out more than I ever have before and I know I will stick with it. It’s become a habit.
My biggest takeaway
Progress (and gains) come quickly when you detach your motivation from the results, and in turn, are more motivated to be consistent with your plan than you are to achieve what may come from the effort.
Applying This Appreciation for Consistency
What I’m trying to figure out now is, where else can I apply this? It definitely makes sense with my other training, focusing on more Zone 2 cycling allows for faster recovery and therefore more potential volume throughout the week (without compromising my 2x 5x5 strength workouts).
What about at home with the family? With commitments like coaching, volunteering, etc.? What about at work? With how I coach my team?
Looking back at Stronglifts the key component I see is a plan that guides toward progress over time but offers enough flexibility that it can be modified when obstacles happen - which they inevitably will.
Plan. Progress. Grace. Move Forward.
I really appreciate you taking the time to read and would love to know what you think in the comments below, or in our community chat on the Substack App.
Paul
PS - if you want more content on consistency, consider following Brad Stulberg and Steve Magness on Twitter.
What I’m fueling with right now
Food: Chipotle’s Sofritas bowl and a Mexican Coke in a glass bottle enjoyed on a surprise Tuesday lunch date at home with Kelly - even I live a little and need a cheat day 😂
Great points above, play the long game! Keep accelerating and battling.