Progress Over Perfection – Small Gains with Big Impact
Tracking Progress: Small Gains in Strength and Stability
Today’s workout brought some encouraging signs of progress, although it’s still a way to go until my HRV and resting HR are back to optimal levels. That said, I see positive trends, so I went for a slight increase in my squat load. It’s a modest adjustment, but I could feel it from the first set. This is a perfect example of progress over perfection—even small gains can have a big impact over time. I’m really focusing on muscle tension and controlled movements in each exercise—no slacking, especially with only an hour to train. I want to use this time effectively, making it productive without being too harsh on myself, but definitely not a time to relax. I enjoy the session most when it’s efficient and technically solid. Staying focused can be a challenge with the rest of the household starting their day, but headphones and some music help me keep in the zone.
Table of Contents
Caution and Strength: Adapting Push Presses for Safety
I’m adding in push presses today, but I’m cautious with the weight. This is partly due to an old shoulder injury and a recent chat with my cardiologist, who, out of caution, advised against overhead push exercises. I’m still not entirely clear why, though it might relate to blood pressure or heart health, especially as we age. Balancing these adjustments and safety measures is part of embracing progress over perfection, where the focus is on sustainable, long-term gains rather than pushing for immediate, high-stakes results.
Supplement Check: The Role of L-Carnitine in Hybrid Training
L-Carnitine is one of the supplements I take regularly, particularly before training. I’m considering how effective it actually is and what research supports its use, especially for hybrid training goals. I’ll explore these insights in L-Carnitine Supplementation.
Warming Up with Purpose: Priming for Effective Strength Training
For strength training, I always start with a solid dynamic warm-up. I mix in jumping jacks, skips, and leg raises to prep my body and get my heart rate up without overdoing it. The idea here is to prepare without wearing myself out—another reminder that small, effective changes yield small gains with big impact over time.
Keeping It Simple: The Minimalist Approach to Strength
In terms of strength training, I’ve found a minimalist approach keeps me focused. I limit each session to three main exercises, performing four to five sets depending on the day’s focus. Today, I’m emphasizing squats with a heavier load. My first set always serves as an initial warm-up, gradually increasing the weight through micro sets. This strategy reflects progress over perfection, allowing me to build up strength consistently without overreaching. More about this approach in Minimalism in Strength Training.
Core Work and Cool Down: Building Strength with Balance
I end my session with core work. Simple but effective ab exercises like crunches, twists, and leg raises help me round out the workout.
Afterward, I take some time to stretch and cool down. Yoga poses like cobra and hip stretches not only improve mobility but also gently release the muscles I’ve worked. Small efforts like these may seem minor but contribute to small gains with big impact, solidifying my recovery process. More about these techniques and their benefits in Stretching and Cool Down After Training.
The Bigger Picture: Strength Training and VO2 Max Goals
A quick thought on long-term goals – VO2 Max.
Today’s session reminded me of the importance of the link between strength training and VO2 Max. I’m planning a future post on how muscle hypertrophy contributes to general and aerobic fitness, which I’ll cover more in Impact of Strength Training on VO2 Max.
To wrap it up: progress over perfection is all about staying consistent, training safely, and valuing each step forward. Train smart, find your flow, and enjoy every bit of progress you make!
