By Steve Evans Jr., CSCS, USAW Level 2, TPI Level 2
Many people settle into a training routine that is unique to them through a series of trial and error. After reflecting on my journey, I was able to narrow down a small list of impactful lessons. The following were mistakes over the past years that helped shape my current training routine.
1. Not Sticking to (or Following) a Program
As the saying goes, a failure to plan (especially for a fitness routine) is a plan to fail. Attempting to improvise workouts at the gym can be incredibly difficult and have little to no return on investment. Triggering a desired adaptation on the body is a complex task that requires considerable effort and planning. Once I started following structured programs, whether for running, mobility, or weightlifting, I saw immediate progress. Taking it further, when I adhered to an entire program, my progress began to last for longer periods of time with little to no plateaus. Although constant variety can make training entertaining, more times than not, sticking to a program will yield higher long term payoffs.
2. Failing to Recover Between Sessions
I believe that efforts in the gym should be reciprocated during recovery periods (although I don’t always take my own advice 😅). Neglecting your body and mind throughout a training program can be a recipe for disaster. Options like massages, naps/sleeping, meditation, stretching, and foam rolling can release accumulated stress that wreaks havoc on the body. If you plan to reach your goals and maintain what you earn, recovering regularly is essential.
3. Not Having a Coach
Finding someone you respect and learn from can play a major role in the long term advancement towards your goals. Tackling workouts on your own can be challenging and lonesome. A coach provides invaluable perspective, experience, and support when you need it. I currently train under USA weightlifting hall of fame Olympian Cara Heads Slaughter and credit her for much of my training success. With Cara, I have become not only a better athlete, but also a better coach and student. Having a coach has been one the best investments for reaching levels that otherwise would be unattainable.
4. Focusing on Results Instead of the Process
When starting out, it’s easy to set your sights on the results you are training for. Moving closer to a goal that is dear can be exciting, but also deceptive. Changing perspective and focusing instead on the process of training, can allow a multitude of benefits to occur. I have learned to focus on one session at a time and embrace each moment (good or bad) along the way. With this mental shift, my consistency has improved and I gain more enjoyment out of each training session. I look forward to the next time I train and have fewer distractions on rest days. On the other hand, when my attention was fixated on the end goal, I quickly lost motivation, patience, and faith in the process. No matter what your goal is, I believe focusing on the process positions you for the best chance at success.
