Skip the ‘more’ because the basics (and muscle) win

Despite missing out on all of the racing last weekend, my training is on a Razor’s Edge.

I find there is a tipping point to when you think you’re about to be back to the fitness level where you normally perceive yourself at. For me, when I approach this point, I feel like I need to do MORE.

And one of two things will happen.

I will either get fitter…

Or I will get injured.

Last August, 5 days out from what was supposed to be my first Spartan event, it was the latter. That derailed not only my Spartan event for the next 10 months (where I should be good to go for my first one this weekend) but also my marathon training for Dublin that year.

And part of it is down to comparison. Seeing where others are in their fitness journey and feeling like I should be there too. I talk more about this and my Spartan race this Sunday in this blog post.

And, despite knowing all this, I find it hard to pull back again. Don’t get me wrong, there were times this week that I didn’t want to go out in the rain, waiting for breaks in the weather to get a run done and overcome that procrastination.

But there’s also that feeling of “I should be doing more”. It’s a feeling of guilt that’s hard to overcome and sometimes leads to doing nothing at all.

But, according to a new study this week, 90-120 minutes of strength training is enough to have a major impact on all cause mortality

Unfortunately, only 4% of the Irish population are hitting this goal.

The reason I’m so big on strength training and bringing in heavier kettlebells to my CSF Women's Fitness sessions is that the gym helps you build and maintain muscle mass… not to be bulky, but what you might call “toned”.

An increase in muscle mass helps lower your risk of early death and improves your metabolic health, bone density, and functional capacity.

So how should we be training, smartly, in the gym and in general:

• 2 full-body strength sessions (high effort, 45-60 minutes each) focused on the big patterns: push, pull, hinge, squat, carry… bicep curls (it’s summer!)

• Consistent, manageable aerobic work (runs, walks, strides) that supports your goal without wrecking recovery

• Progression that’s gradual, add load or reps slowly, not everything at once

• Find accountability in your training (scheduled classes or a workout partner)

• Set realistic goals and short term goals to keep yourself on track

And above all:

Building habits you actually enjoy

Consistency beats intensity. The best routine is the one you’ll stick to because you enjoy it.

Training should feel like something you look forward to, not a chore.

When you focus on the daily process by showing up, hitting the basics, and enjoying the movement, you build the muscle and the habits that carry you across the finish line of whatever you’re training for

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