Why Less is More: Gym Edition

As the “ber” months start rolling in, so too do the TikTok gym trends. September, October, November and December are often framed as the preamble and start to your “winter arc.” In the fitness community, a winter arc is basically where you hone in on achieving your fitness goals both in and outside of the gym. I’ve been lifting for about seven years on-and-off and have gone through nearly every phase: Chloe Ting ab workouts during the pandemic, endlessly long workouts to ‘tone’ my muscle, dirty bulking and of course, the winter arc. A lot of the content you’ll see online focuses on an abrupt lock-in, where you immediately start intense workout sessions, eating right and often other daily habits. This kind of change can work for some people, but even those who do see temporary success often struggle with turning this arc into life-long habits that support you and your body. There’s a few things I wish I knew before starting my first winter arc that would’ve helped me not only reach my goals, but sustain them a lot earlier. When it comes to your fitness habits, it’s important to make your goals achievable and enjoyable. That’s why, when it comes to the gym, less is often more. 

IN THE GYM 

My first few years of lifting were full of random workouts of varying intensity. I always wanted to challenge myself, and often went about doing this in the wrong way. I would ego lift and injure myself, or think that having 8+ workouts in the same day was the way to go. Everyone is different, so what works for me might not work for you, but it’s important to do your own research with your own goals in mind. This means that you’re probably not going to follow the exact routine of your friend or someone online, but maybe combine a few different ones to build something you can achieve. 

I’m not a certified personal trainer, but I have been in the gym since my early high school days, so this isn’t certified advice but rather things I’ve come to learn. A lot of the videos online about starting your winter arc will include a full week’s worth of workouts with various exercises that you may or may not have ever heard of. One of the most important things you need to know before building your routine is what you’re doing and why you’re doing it. We’ve all been beginners at some point, but when you’re not really sure of your form or what muscle group you’re targeting, it’s easy to injure yourself. Build your workouts intentionally. Don’t just include a multitude of movements you see other people doing, include things that will help you strengthen the muscle groups you want to build. Don’t be afraid to practice different movements and try new workouts until you find a routine you love. Just remember, know what movement you’re doing and what it’s going to do for you.

When you know what you want to build, it’s a lot easier to set up a workout schedule that aligns with your goals without interfering with your daily life. A lot of the influencers we see online have a six or even seven day schedule, and that’s often not achievable for someone who’s going to school, working and has other responsibilities. It’s actually better to spend four days in the gym, moving with intention and strength, than it is spending six days just going through the movements while you’re exhausted and burnt out.

This same idea can be applied to the daily workouts you want to do. When you have six or more different types of exercises stacked up in the same gym session, by the time you’re on movement four you may be getting fatigued. This means less effort, less strength and less actual muscle building being done. I’ve gone down from 6-8 exercises per workout, to 4-5, and have seen a major difference in the speed at which I’m improving. When you focus on the same few movements, you’ll also be able to slowly increase the weight you’re working at, which in turn will help you get stronger and fitter. 

Don’t feel like you’re not doing enough if you’re unable to go to the gym six days a week. The people you see doing that online are able to do it because it’s their job, they’re used to it and enjoy it, and/or because their life schedule fits around their gym schedule. If you can and want to go that often, that’s great! Never pressure yourself into overdoing it–that’s when injuries occur. The same thing applies to when you’re repping out the weight. Four to six reps at a higher weight means you’re using more effort and challenging yourself. If you’re looking to build strength and size, less reps with higher weight is the way to go. 

The point is, don’t jump into an uber-detailed and overly long routine that has you pushed to your limits everyday of the week. It’s more important to build up a foundational experience at the gym that you’ll actually enjoy without burning out. Take advice from whoever inspires you, but do your own research, understand what you’re doing, and get ready to see some amazing progress. You’ve got this!

• #wellness
• gym
• health
• weightlifting