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Learning to Train with Intention

A couple of years into my weight loss journey, I hit a massive wall. Despite putting in countless hours, sets, and reps, I was completely stuck. I had lost weight, but the body that was finally peeking through wasn't exactly... impressive.

I was frustrated, feeling like I was working hard just to look weak and flabby. The body I was developing was average at best, and I didn't feel like I was making any progress in the gym despite the amount of “work” I thought I was putting in.

My ✨genius✨ solution?:

• More hours in the gym

• More sets,

• and more reps.

Do you want to know what happened? Drum roll please… 🥁

The only thing that changed was the amount of time I was wasting! Physically, nothing changed. I was still weak and stuck.

So, what was my issue? I was more focused on checking off the workout rather than actually pushing myself. I was mistaking motion for progress—a big lesson I had to learn the hard way. When I eventually audited myself, I realized I was walking into the gym without a plan, just going through the motions. I didn't have a solid program, I wasn't tracking my progress, and I was choosing comfortable weights. I was spending hours in the gym, doing 20+ reps per set, but not breaking a single sweat. Lots of motion, very little progress.

Fast forward years later to today:

• My lifting sessions are now 60-75 minutes MAX, depending on traffic in the gym.

• I do fewer sets.

• I do fewer reps per set.

• And my results? Night and day. I walk out of the gym pumped, sweating, and feeling stronger, healthier, and more confident.

So, what changed?

I started training with intention.

I now have clear aims, targets, and goals. I'm focused, pushing myself, and concentrating on the muscle I'm working on that day. I have a plan every time I step into the gym. I'm not just going through the motions; I'm pushing myself to grow. No more sitting on the machine on my phone for 10+ minutes between sets. No more swinging weights around. No more using the same weight I used for the past few months. No more shying away from trying new weights and challenging myself.

I. am. being. intentional.

If I had a dollar for every time I was at the gym with someone and said, “You can definitely go up in weight,” only to hear, “No, this is my max,” then watched them increase the weight, complete the set, and actually push themselves—I wouldn’t have a 9-5. The most common follow-up is, “Oh wow, I’m stronger than I thought!” Yes! You just need to actually push yourself and focus, and you'd be surprised at how far you can go.

Your Turn To Become More Intentional

I highly recommend skipping the phase I went through. It usually results in mediocre results, wasted time, or giving up on your journey because you feel like you’re not making progress. If I had to start all over again, here’s what I would do:

• Set clear goals: Before you start your workout, define what you want to achieve. Are you trying to build muscle? If so, which muscle groups? Set clear goals not only for the workout that day but for the entire week, month, etc. No one should ask you, “What are you trying to accomplish today?” and your response be, “I don't know 🤷‍♂️🤷‍♀️.”

• Create a plan: Once you've set your goals, create a plan that caters to those goals. Don't walk into the gym without a plan. Decide on your exercises, sets, and reps beforehand. Most of this information is online, and once you’ve decided on a goal, finding a program to reflect those goals isn’t too hard. Don’t overcomplicate it! Reddit bodybuilding forums are filled with routines you can follow. Bodybuilding.com has plenty of routines available depending on goals and availability. YouTube has plenty. Don’t overcomplicate it—just choose something you can actually stick to and be intentional with. You will see results.

• Track your progress: Keep track of your workouts, weights, and progress. This not only helps you see how far you've come and identify areas where you need to improve but also lets you know what weight you previously used and how hard you need to push yourself next time. If you’re doing the same movement at the same weight for multiple exercises in a row, it might be time to try adding a little weight and pushing yourself to get stronger.

• Focus on the muscle: Think about the muscle you're targeting with each exercise. Are you engaging the right muscles? Are you feeling the burn? Don’t just swing the weights. Be slow, controlled, and focused. Try to get to at least almost failing the set—that’s a sign you’re really pushing yourself.

• Push yourself: Don't be afraid to challenge yourself. Try to lift heavier, do more reps, or increase your intensity. This is where the real progress happens. (Please be careful! I’m not suggesting you walk into the gym and try a weight that is so much higher than before that you risk hurting yourself! Take the time you need to learn how to do each movement and increase slowly.)

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