Exotic workouts with elastic bands of a thousand colors or “advanced functional-aquatic-yoga” classes… Who hasn’t done that? It’s easy to fall under the spell of new fitness trends, with their creative movements and the promise of quickly transforming anyone into an athlete. But the truth, which few accept, is that the true path to success lies in basic and boring repetition. Yes, you read that right: the secret is not in novelty, but in the patience to repeat.
Why is Repetition Important?
Repeating the same exercises for at least a 4-week cycle is the smartest and most productive approach you can take. Why? First, it allows your body to adapt to the movement, weight and intensity of the workout. Second, it gives you time to improve your technique, reducing the risk of injury and increasing the effectiveness of each exercise. Finally, it is only with consistency that you can apply the famous progressive overload and, with it, achieve real results. Without this consistency, it is difficult to measure progress and identify areas that need improvement.
Of course, it’s not a magic recipe or a promise of iron abs in two weeks. What this repetition cycle guarantees is the construction of a solid foundation – physical and mental. And when you’re building something that you want to last, you need time and stability, not fireworks.
Demystifying Variety
Variety is valuable in training, but be careful: constantly changing your workout routine may seem exciting, but it can prevent you from mastering the fundamental movements. It’s like trying to learn to play several different songs without first mastering the basic chords. In the end, you end up not playing any of them well. The foundation of strength, stability and body control is built on basic movements – and the more you repeat them, the more your body adapts, improving performance and safety.
Remember: training is about long-term development, and your joints, muscles, and tendons will thank you when you realize that one well-executed squat is better than twenty poorly-executed variations.
Progressive Overload: The Secret to Growth
Progressive overload is the true engine of growth. Many associate it with simply increasing the load (weight) used, but it is much more comprehensive than that. You can apply progressive overload through small adjustments: improving your technique, increasing repetitions, reducing rest times, and moving with more control. Each of these adjustments challenges your body in different ways and promotes essential adaptations for muscle growth and improved performance.
Think about it: if you increase the weight and compromise your technique, you’re putting your body at risk and limiting the benefits of your workout. If you can maintain your technique and improve your performance week after week, you’re on the right track to seeing consistent, long-lasting results.
The Art of Mastering Technique
Focusing on technique is essential, but it’s also where many people fail. Before you try to lift more weight or add more reps, make sure you’re performing the movement correctly. Remember: less is more when you do more with less. Training with good technique not only gives you confidence, but also allows you to get the most out of each rep. What happens when you prioritize technique? You avoid injuries, you learn to feel the muscle you’re working, and in the long run, you can make solid, sustainable progress.
So, invest your time in learning and refining the execution of the movements. This is the difference between being a weekend athlete and someone who truly understands and respects the training.
Fall in Love with the Process
True transformation doesn’t happen overnight. It’s the result of consistent effort, day after day. By falling in love with repetition and the process, you’ll not only see physical improvements, but you’ll also develop discipline, patience, and a strong mindset that will translate into other areas of your life. Repetition teaches you resilience, pushes you to face the discomfort of routine, and ultimately shows you the value of every little bit of progress.
So the next time you think about ditching your workout plan for something “new and exciting,” remember the power of repetition. Embrace it, and you’ll find that magic happens when you least expect it. It’s that extra repetition, that extra week of patience, that little detail you took for granted that ultimately makes all the difference.
The training is simple, but your commitment to it is what makes it powerful.
Rita Gomes
Personal Trainer BMS