Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC.
Have you ever heard someone say that they’re in the gym to “maintain” their gains? There may be maintenance when it comes to calorie intake and output for maintaining weight on the scale, but there is no maintenance with strength.
You’re either getting stronger or getting weaker.
You’re either progressing or regressing.
You’re either in build-up (anabolic) mode, or breakdown (catabolic) mode.
To perform well and consistently progress, we must provide our bodies the internal and external environment, nourishment assets, training tools, and time that they need.
What defines “progress” as it relates to strength training anyway?
Many tend to define strength training “progress” as simply moving more weight. Progress can also look like more overall volume per week (i.e. more reps, more sets). It can also look like more controlled movement with slower and more challenging tempos. Progress can look like improved mobility and increased range of motion which leads to more quality movement. Increasing one’s training capacity with better quality sleep and improved metabolic health is progress.
3 main areas of focus if we want strength to continually progress physically
Rest and recovery
Signs of losing progress:
Extended periods of soreness (more than a couple of days)
Reduced stamina and output for workouts
Frequent pain and injuries
Signs of gaining progress:
Reasonable and minimal soreness (a day or two, especially when having done something new)
Ability to put out maximal effort most of the time
Minimal to no recurring pain or preventable injuries
Nutrition and hydration
Signs of losing progress:
Joint pain and spinal issues due to reduced synovial fluid and dehydrated discs
Muscle cramps due to dehydration and nutrient deficiency
Extended periods of soreness (more than a couple of days) due to inadequate protein
Weakness, dizziness, fatigue
Unfavorable body composition changes (i.e. increased body fat, decreased muscle mass)
Signs of gaining progress:
Pain-free training sessions and overall lifestyle
Reasonable and minimal soreness (a day or two, especially when having done something new)
Sustained energy throughout the day due to appropriately balanced blood sugar levels and nutrient bioavailability
Favorable body composition changes (i.e. decreased body fat, increased muscle mass)
Stress management and hormone optimization
Signs of losing progress:
Negative moods (i.e. anxiety, depression, overwhelm) that affect healthy habits and consistency
Reduced stamina and output for workouts
Hyper focusing on the wrong things and short-term results with unrealistic expectations
Increased pain, soreness, and injuries
Poor time and energy management with a lack of boundaries with self and others
Feeling sluggish and lazy or unproductive
Signs of gaining progress:
Positive mindset and self-awareness to regulate emotions and moods that affect healthy habits and consistency
Appropriate, predictable output and balanced energy levels
Focusing on consistency with foundational basics and long-term results with realistic expectations
Minimal to no soreness, pain, or preventable injuries
Improved time and energy management with appropriate boundaries with self and others
Feeling capable of what the day brings
Strength, whether losses or gains, is ultimately a choice, because our habits that make or break our progress are choices. As life continually hands us options that can and will contribute to build up mode or breakdown mode, we choose to grow weaker or to grow stronger.
Which way are you growing?
If you’re ready to grow stronger to live longer, let’s chat!
Kandis Joubert, Certified Personal Trainer & Nutrition Coach
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.
