Focus on Form, Not Frequency: Maximize Your Workouts with Effectiveness

Wanderers! 

There’s quite a number of research that suggest focusing on effectiveness of exercise (quality of your movement and choosing exercises that target your specific goals) is more beneficial than simply focusing on quantity (duration or number of repetitions) especially for long-term fitness gains and injury prevention. Quantity of exercise can still play a role, but it should be secondary to effectiveness.

Improved efficiency: By focusing on proper form and technique, you will get the most out of your workouts because it ensures you target the intended muscles effectively. This minimizes wasted energy and movement, maximizing the results you achieve from each rep thus allowing you to achieve your fitness goals  more quickly.

 
Reduced risk of injury: Using good form during exercise can help reduce the risk of injury, particularly when it comes to lifting weights or performing high-impact activities. It ensures that you are using the right muscles and not placing undue strain on other areas of the body. Simply put, proper form helps distribute stress evenly across targeted muscles and joints.

Increased muscle activation: Proper form during an exercise can help ensure that you are effectively targeting the intended muscles, leading to better muscle activation and growth. Studies have shown that focusing on proper form and using weights that challenge you to near failure (reaching a point where you can barely complete another repetition) is more effective for building muscle and increasing strength than simply doing a high volume of lighter weight exercises.

 
Better results: By focusing on the quality of your workouts rather than just the quantity, you may see better results in terms of strength, endurance, and overall fitness. Get the most out of your workout sessions.

Reduced risk of overtraining: Focusing on quality allows you to achieve a good workout in a shorter amount of time, reducing the risk of overtraining, which can lead to fatigue, decreased performance, and increased injury risk.

Increased enjoyment and adherence: Performing exercises with proper form and feeling the targeted muscles work can be more enjoyable than simply going through the motions. This increased enjoyment can lead to better adherence to your exercise routine in the long run.

 

As I said in the beginning, ‘Quantity of exercise can still play a role, but it should be secondary to effectiveness.’ The key is aiming for a sustainable duration and frequency of exercise that allows you to maintain proper form.

 To clarify my point, look at the following scenarios and the conclusion afterwards: 

Scenario 1: You perform 3 sets of 10 squats with perfect form, focusing on engaging your core and glutes

Scenario 2: You perform 5 sets of 15 squats with poor form, allowing your back to round and neglecting proper leg drive

While scenario 2 involves more repetitions, the lack of effectiveness could lead to minimal muscle growth, wasted effort, and potentially an increased risk of injury.

Whether you're aiming for Mr. Olympia glory or simply seeking a healthy, active lifestyle, remember, wanderers: quality reigns supreme over quantity. Prioritize proper form, choose exercises that target your goals, and focus on the effectiveness of your movement. Gradually increase the duration and frequency of your workouts as your fitness improves. This approach will not only help you achieve your goals faster, but also minimize risk of injury, allowing you to conquer every adventure with confidence and joy. So, lace up your shoes, embrace the power of mindful movement, and embark on your fitness journey with a focus on effectiveness – your passport to a stronger, healthier, and happier you!

Onward to Conquer and Thrive!!