Bringing the Right Intensity to Your Workouts

When it comes to your fitness routine, whether you’re a beginner or not, it’s tempting to go “all in” all the time – lifting heavy, running hard, pushing until you’re drenched in sweat and gasping for air.

But here’s the truth – real, lasting progress isn’t about going all-out every single workout. It’s about bringing the right intensity for where you are now, and adjusting that intensity as you get stronger, fitter, and more confident in your movement. A smart, sustainable training plan with the right intensity might just be the most important piece of your fitness puzzle.

Start Where You Are, Not Where You Were

If you’re coming back to the gym after a break, and whether that’s weeks, months, or years, it’s crucial to honor your starting point. That might mean lifting less weight, taking longer rests, or modifying movements. That’s not weakness; that’s wisdom.

Going too hard too soon is a fast track to:

  • Excessive soreness
  • Poor form
  • Injury
  • Burnout

And none of those help you reach your goals.

Instead, focus on building consistency first. You’ll always hear us tell a new member to apply about 65% effort to the first couple of workouts – enough to get your heart rate up, break a sweat, and feel challenged, but not wiped out. You should leave your workouts feeling accomplished, not destroyed.

Your Body Adapts – That’s the Point

Here’s where it gets fun – with each week of consistent training, you’ll start to notice:

  • Movements feel smoother
  • You recover faster
  • That same workout feels “easier”

That’s not a cue to coast though – it’s your signal to level up as long as you’re able. As your body adapts, you need to progressively increase intensity to keep moving forward. This might look like:

  • Increasing your weights
  • Adding reps
  • Moving faster or more explosively

This concept is called progressive overload, and it’s how we build strength, endurance, and resilience over time.

Finding the Right Intensity for You

The sweet spot is where challenge meets control. You should feel pushed, but still in charge of your movements. A few ways to gauge that:

  • You can finish the workout with solid form
  • You feel tired but not wrecked
  • You might be sore the next day, but not so sore you can’t move
  • You’re excited for the next workout

Your intensity might look different from someone else’s, and that’s okay. Fitness isn’t about matching someone else’s pace; it’s about pushing your own edges.

Final Thoughts

Bringing intensity to your workouts isn’t about going beast-mode all the time. It’s about being intentional, being present, and being honest with what your body can handle today, and making sure that it’s ready for tomorrow.

So wherever you’re starting from, show up with focus and purpose. Find the intensity that challenges you now, and be ready to adjust it as you grow.

Because the goal isn’t just to get through a single workout. It’s to make fitness a regular lifelong habit. Work on getting better, one smart and intentional rep at a time.

~ Coach MJ 😉