We all want progress. Why put yourself through all that workout suck only to stay the same?
Progress shows up in obvious ways, like the scale, the mirror, and fitting into those pants. They’re all great when they happen, but what if they don’t? Progress isn’t always obvious.
When it isn’t obvious, motivation wanes, and quitting starts to cross your mind.
After 35 years of picking things up and putting them down, I’m looking for other signs of progress. Why? Because some days I question my sanity for lifting heavy things.
Here’s what I came up with, so you can keep on crushing your workouts.
6 Subtle Signs Of Progress
When progress isn’t obvious, use these other signs of progress to stay on track.
More Reps=Progress
I’m a big believer in recording most workouts.
Exercises, sets, reps, and weight lifted—the things we have direct control over. Doing so lets you see whether you’re making progress, and you’ll have something to beat next workout.
Lifting the same weight for more reps, or more weight for the same reps as the week before, is a fantastic sign of progress and is the basis for improved flextime.
It Hurts Less=Progress
The first time we do a workout, exercise, or push the workout boundaries, it hurts the next day. Daily movements are painful. That’s Delayed Onset Muscle Soreness, or DOMS for short. Lifting weights causes tiny tears in the muscle, and when it exceeds your ability to recover, soreness happens.
But the next time you do the workout that made you sore, you will not feel it as much. Why? Your muscles got accustomed to it, and you got stronger.
Form Improvement=Progress
Performing an exercise without any compensations is an excellent sign of progress. Controlling every part of the rep means the muscle that needs the love gets the love.
Better exercise efficiency means you can do more sets, reps, and weight, which may, in turn, make the scale, mirror, and your favorite piece of clothing happy.
Subtle signs of improvement often lead to more obvious ones.
Body Composition
A pound of muscle weighs the same as a pound of fat. Some people think one weighs more than the other, but they’re nuts. Don’t listen to them. However, fat takes up more ‘space’ than muscle, which is why someone can look thinner even though the scale shows the same weight.
You now have more muscle than fat.
Changes in body fat percentage are not always obvious to the naked eye. That’s why it’s vital to test body fat every two to four weeks to see whether you’re making progress.
Easier Daily Activities=Progress
Getting stronger often makes daily activities easier, but not everyone notices. One exercise that makes it obvious is carrying, since many movements rely on grip strength.
Carrying heavy things and walking can be difficult, but training carries makes them easier—for example, fewer trips from the car to the kitchen with groceries. It’s a subtle change, but you’ll notice you’re less winded and fatigued.
That’s an excellent sign of progress.
Habit Improvement=Progress
A strange thing happens when you train consistently: it carries over into other areas, like eating. When people take care of their appearance, they’re often more mindful of how they fuel their bodies. For example, after I finish my workout, I don’t crave a burger and fries.
But workout discipline does more than improve eating. It can carry over into money management, a regular sleep schedule, and better relationships with others because of greater confidence. If you’ve noticed improved habits in other areas, it’s a sure sign of progress.
Wrapping Up
Signs of progress are both obvious and subtle.
If you’re not seeing outward signs of progress, notice the subtle ones, so you don’t get discouraged. When the discomfort is worth it, it’s easier to keep going.
That will make flextime so much more enjoyable.
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