I’m not training to get stronger, lose weight or compete in an event. I don’t need to look a certain way or lift a certain number on the bar.
My training is a practice.
It’s a way of training that’s concerned with process rather than outcome. Much like a yoga practice or an artist's practice, which are constantly evolving, a training practice doesn’t need an end-goal to get results. Artists often say the piece is never finished, you just decide to stop and start the next one.
What does process-based training look like and how do you know if you’re winning?
The fitness industry loves SMART goals. Goals that are Specific, Measurable, Achievable, Relevant and Time-bound. We’ve all heard of these before, whether it's in the gym or the office.
12 week challenges are a popular way to motivate people to go to the gym. The problem is they’re only concerned with the destination; outcome-based training. I don’t personally believe that this is a healthy or relevant way to train, regardless of whether your goal is weight loss. Systems like this condition us to believe that the only acceptable outcome is to reduce that number; reach that goal. And if you don’t get there, or you don’t achieve it in the set time frame? Well, then you feel defeated. You most likely stop training. You don’t feel good about yourself and you don’t feel good about the time you’ve invested.
What if I gave you permission to train without a goal?
This is process-based training and it’s outcome-independent. It’s a holistic approach to strength training. You win when you find your training rhythm. You win when you embrace the process. And most importantly, you win when you start to see the strength that you build in the gym transfer into other areas of your life.
One of my clients has been with me for 12 months now. She had never been a gym person but she saw her body going through significant changes post-menopause. Worried that she was going to lose the ability to keep hiking, travelling and exploring the world, she decided to do something about it. That’s when she started strength training and has never looked back. She now loves her training routine and it’s become a non-negotiable part of her week, even when she’s travelling. She gets comments from strangers in the gym on her dedication and consistency.
Set small milestones along the way
These can be things like learning to lift the barbell after starting with bodyweight and dumbbells. Joining a gym and going alone without any fear of judgement. Learning how to eat more for energy. Learning how to enjoy the practice. There are so many things to celebrate in your journey and they’re not just numbers on the scale or days without falling off the ‘diet’.
Ask yourself what you want to be capable of doing outside the gym.
Maybe you want to keep up with the kids, try out windsurfing, be strong enough to go trekking when you retire? There’s so much more to life that is unlocked when we are strong in our bodies.
Learn how to enjoy the training and tune in to how it makes you feel.
It’s incredibly empowering to lift weight you never thought you could lift. It’s incredibly empowering to be able to walk into a gym and set up a barbell, even though you’ve never been a ‘gym person’. Carving out time in your day to work on your physical health will also improve your mental health and self esteem. It’s impossible to see your body getting stronger and not feel stronger and more confident in yourself.
Train so that you can prolong your quality of life.
Muscle mass decreases 3-8% per year after the age of 30 and more after the age of 60. It’s a natural part of aging. The only weapon we have against it is strength training. If you start strength training now, you can retain as much muscle mass as possible.
Process-based training is a way of training that favours the benefits of a training practice, over outcome-based goals. It’s a sustainable way of training that will make you feel strong, confident and capable in your body. It celebrates the journey, not the destination.
Comments