Are You Actually Making Progress in the Gym? The Real Signs Most People Miss Titelbild

Are You Actually Making Progress in the Gym? The Real Signs Most People Miss

Are You Actually Making Progress in the Gym? The Real Signs Most People Miss

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 What this episode is about A lot of people train consistently and still feel unsure if it’s “working.” This episode breaks down the clearest signs you’re progressing, why progress can look messy, and how to track the right things without getting obsessed. The #1 sign you’re improving (before strength goes up) You move better. More stable reps, less “limb noodle” energy Better control of joints through the movement Less shaking, cleaner positions, smoother execution Why this shows up first: Better technique often increases how much stress the target tissue actually gets. That can make a set feel harder even if the reps don’t immediately go up. Progress isn’t only “more weight” Other real progress signals: Tempo control improves (you can slow down, own the eccentric, stop getting yanked around by the load) Technique holds up as load and fatigue increase (especially on squats and free weights) You can push closer to true effort without panicking or bailing early Effort is a skill, and most people underestimate what they can do Machines vs free weights: why “failure” is different Free weights usually show technical breakdown before true muscular failure Machines let you push closer to failure earlier because technique demands are lower For newer lifters: use machines strategically to learn what hard effort actually feels like, safely “Pick exercises you can actually do” If you choose movements outside your current capacity, you’ll feel like you’re working hard but the stress won’t hit the right place. Steven breaks down a key idea: You can’t actively control a range you don’t passively have Example: limited straight-leg raise → RDL turns into back flexion instead of hip flexion Practical fixes mentioned: Reduce range (hands to kneecap) Add knee bend (more “squatty” hinge) Use ramps or regressions Progress range over time instead of forcing it day one A major progress sign: performance doesn’t drop session to session If you’re constantly worse the next workout, it’s often not “lack of willpower.” It’s recovery mismatch. Key points: More is not automatically better Some people grow on 5–6 sets per muscle per week “10 sets per week minimum” is not universal Big takeaway: Train at a level you can recover from so performance trends upward. The recovery indicators to watch Less lingering soreness over time (4 days → 2 days → 1 day) Fewer aches and joint irritations building week to week You feel like you can repeat the session without getting crushed Deload idea: You’ll usually know you need one. Don’t force yourself to “match volume” when your body is clearly telling you to back off. Programming that makes progress easier to see Linear progression is easiest to track (especially for beginners): Build reps within a range Hit the top of the range Add weight, reps drop, repeat More advanced or variety-based programs (DUP, conjugate) can work great but progress is less obvious day-to-day because: Rep ranges and intensities change You’re not chasing max effort every session More reps in reserve = more practice and better recovery One of the biggest “hidden” progress markers Your perception changes. Things feel less intimidating Loads that used to look scary become normal Your internal “this is hard” scale becomes more accurate Coaching example shared: Someone rates 90 lbs as 8/10 effort Add weight, still says 8/10 Reality: they just didn’t know what true effort felt like yet Don’t ignore aerobic capacity if you want better lifting A better aerobic base helps: Faster recovery between sets Lower resting heart rate Less fatigue from everything you do Practical cardio guidance mentioned: Roughly 60 minutes/week to maintain Around 90 minutes/week to improve Choose a modality you tolerate (bike, row, ski) to avoid joint stress or sprint injuries Tracking progress outside the gym (without losing your mind) Recommended tracking options: Circumference measurements (more sites = clearer story) Scale trends (daily is best for trend clarity, not emotion) Photos (monthly or weekly) Clothes fit (your jeans are doing circumference measurements whether you like it or not) Important scale notes: Weight fluctuates from carbs, sodium, stress, sleep, hydration, digestion Focus on weekly averages, not one dramatic weigh-in Don’t cherry-pick your highest or lowest number Quote-worthy moments “Every session is not Super Bowl Sunday.” “Effort is a skill.” “If you could be green recovery every day, you didn’t train hard.” Listener action steps If you want a simple checklist from this episode: Track one main lift or movement quality marker per training block Track 1–3 body measurements plus weekly average scale weight Make sure performance trends upward across weeks (not just isolated wins) Stop changing everything at once if you want clear data Want help? If you...
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