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🌱 Training Towards Your Goals

Milton Holdiem
Milton Holdiem
2 min read

Train to Get Results

The key to getting results is to do workouts that align with your goals. That might sound obvious, but it's easy to get thrown off track by random instagram workouts, or workouts that don't actually lead to your goal.

While the process of working out might be incredibly fun, fitness without progress leaves you spinning in a rat-race. This could be frustrating. If you're putting in some serious work training, you want those benefits from your training!

Types of Training

With fitness there are tons of styles of training. They all lead to different outcomes. Some of those outcomes include, but are not limited to:

  • Building strength
  • Building muscle (Hypertrophy)
  • Improving conditioning

There are a ton more, but these are some general benefits from working out.

Your workouts should match your goals.

Building Strength

If your goal is building strength, your lifts should get heavier over time. Explore different rep ranges, but as you get further along a strength program, you should see lower reps, higher weights, and long rest periods.

Building Muscle

If building muscle aka hypertrophy is your goal, you'll want to focus on mechanical tension. You can think of this as the struggle point in your lift. Let's say you're doing 12 moderately heavy squats. You get to rep 10, and the weight starts to slow you down involuntarily. This is what builds muscle and we want to

Training to lift the heaviest might be fun but you'd be missing out on what actually builds muscle. These workouts also benefit from longer rest periods.

Improving Conditioning

I classify conditioning as overall endurance, so think of this as a mix between:

  • Longer workouts (Running a 5k)
  • Medium-length workouts (1 Mile Run), and
  • Short workouts (Running 200 meter sprints)

I used running examples, but any circuit-style workout applies here!  Conditioning is all about improving endurance in different time frames. These workouts should bring your heart rate up and have you working at a 6-9 intensity level. (depending on workout length)

Dude, I'm just trying to get more toned

When you say toned, you probably mean lose body fat/weight while having just enough muscle. The thing with losing body fat/weight , is that it's more about nutrition than training. In the case of fat/weight loss, you'd want to eat less calories than you burn instead of using your workouts to burn calories. But after dialing in nutrition, I would lean more towards the conditioning side.

Why This Matters

I wanted to share this because I'm all about sustainable fitness, the art of training for the long-term. We all need movement. But it's easier to move when you enjoy your movement and work towards your goals.

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Milton Holdiem Twitter

Focused on coaching busy professionals. Cold brew drinker.


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