The following is a “re air” of my Purposeful Strength Newsletter from March 2nd. This was a wicked fun edition to right as it features the class format of 2 truths and 1 lie…a fitness and nutrition spin on an old high school ice breaker.

Enjoy!

This weeks’ Purposeful Strength is a game; 2 Truths and a Lie

A classic high school ice-breaker.

Only in this case, there isn’t any ice to break. That makes it better, right?

Right.

This 2 truths and a lie format is a great feeder for something much larger I wanted to cover- training myths and misconceptions.

I’ve had a few conversations over the last week where the conversations have always ended up in the same place. So rather than having you guess which of the following is a lie, I want you to guess the theme surrounding the two truths and the one lie.

Deal? Deal.

Truth: Your workout doesn’t need to be hard to be effective.

For many this is a massive paradigm shift. Also for many, this is probably a sign of relief. ‘

The idea that a workout needs to leave you a defective version of yourself is just not true. The rationale behind a workout can be endless. Sometimes it is a mental release, sometimes it is to develop a specific physical training quality, sometimes it is just to have fun. Whatever the reason is unique to you, BUT let it be known, it doesn’t need to be ‘hard’ to be effective.

Hard is a subjective term, anyway.

Hard can be just getting started. Hard can be completing the workout in a desired time frame so you can get on with your life. Hell, hard can be because your headphones died halfway through the workout.

Having a workout that you enjoy doing is better. Having that workout designed to fit your allotted training time is better. Yes, even having a freshly charged pair of headphones is better.

Hard doesn’t make it better. Better makes it better.

Truth: Heavy weights aren’t the only way to get stronger.

Disclosure, one of the conversations I had this week started with a person telling me “I don’t go to the gym because I don’t like to lift heavy weights”.

Thank goodness I had a mask on so this person couldn’t see the expression on my face.

Ways to get stronger can include, but are not limited to the following.

Lifting the same weight for more reps.

Lifting the same weight for a longer amount of time.

Lifting the same weight for more reps in a shorter amount of time.

Lifting the same weight faster.

Lifting the same weight with pauses during the repetitions.

Lifting the same weight with a longer exhale.

I promise you this is just the tip of the iceberg using the same weight.

I also like to use a pyramid example. Lifting lighter weights for more reps and sets helps you build the base of the pyramid. Should you want to lift heavier weights, the top of that pyramid can be pretty tall.

But like the ‘hard’ phrase above, ‘heavy’ is a subjective term. It’s subjective. Not absolute.

To some, a push up can be a ‘heavy’ stimulus on the body.

To some, walking up the stairs can be a ‘heavy’ stimulus on the body.

Getting stronger just means you’ve added a progressive overload, or more load over time. There are two variables there...load, the weight being moved, and time. You can alter the load and the time without ever adding more weight.

Science. Kind of.

Lie: I have to workout for an hour to have it be worthwhile.

Your workout is not defined by duration.

Does duration play a part in improving some physical qualities? Sure. A marathon runner needs to run miles in order to train for their marathon. Does that take time, yep.

Your training goals are very rarely dictated by the amount of time you train.

Rather, your training goals are 100% dictated by the consistency you give your training.

I’m not really going to elaborate more on this one because the statement is a lie. I think you should just re-read the previous two sentences.

In case you didn’t reread them…

Your training goals are very rarely dictated by the amount of time you train.

Rather, your training goals are 100% dictated by the consistency you give your training.

See what I did there?

So what’s the theme in these two truths and a lie? Did you catch on?

Working out and achieving your fitness goals are not a one size fits all approach. What works for someone might not work for you. What works for you today, might not work for you next month or next year. It’s a moving target.

It’s really easy to get caught up in what used to work or what someone else used to achieve their success, but like ‘heavy’ and ‘hard’ it’s all subjective. It’s all unique. Appreciate your uniqueness and subjective measures. Take them in to consideration when creating your plan for success.

In case you forgot this sentence on consistency, here it is one more time.

Your training goals are 100% dictated by the consistency you give your training.

You got this.

Have a great week everyone,

Casey