5 Signs That Your Workout is Too Easy

Whether your skip into the gym with Eye of the Tiger bumping in your head phones or you have to drag your butt out of bed to workout, we can all agree on one thing: we want to get the most out of our workout. Unfortunately, to want and to achieve are two different things and studies show that it’s really easy to overestimate the amount of work you’re actually putting it. Here are the telltale signs that your workout is too easy (and what to do about it).

5 SIGNS THAT YOUR WORKOUT IS TOO EASY

Can you relate to any of these? If you can, make sure to read through to learn how to level up your workouts and get the most out of your time.

You’re lifting the same weights for more than 10 reps regularly.

If you easily hit the 10+ rep range every time you lift, that weight is too light for you and the workout is too easy. What happens when the weight is too light to get in a good workout? Nothing. And nothing is not cool.

Your body only changes when it is forced to. The weights that you started out with years ago might have gotten you results back then but I’m willing to bet that they aren’t getting you results now. You have to continuously and consistently push your body to adapt. In this case that means picking up heavier weights.

Use the tips to determine the ideal weight for a specific exercise:

1. First and foremost, keep records. Understanding what you did last workout, how much you lifted and for how many reps, will help you decide what to do in the next workout.
   
2. For your first set choose a weight that allows you to complete 10 reps with moderate difficulty. By your last rep, you should find the weight difficult to lift but not so heavy that you are shaking or loosing form. *If you are, decrease the weight.
   
3. If you hit 10 reps and could easily knock out more, increase the weight you’re lifting. Don’t go crazy – if you’re using 8s, pick up 10s. If you are using 10s, pick up 12s.
   
4. During your last set, aim to complete 10 reps but if you find that you can’t – maybe you can only get to 8 before you feel yourself breaking form – pause and then finish the set.

If the weight you are using isn’t quite challenging enough but the next weight up is too heavy to complete 10 reps with, use the heavier weight and drop your rep range to 7-8.

You are never out of breath during your workout.

One reason that a personal trainer or coach can get you results is that he/she will push you harder and longer than you will push yourself. Unless you are a seasoned workout veteran, it is far to easy to over-estimate that amount of work your are actually doing.

Instead of guessing, use a heart rate monitor to learn more about your body and find the “sweet spot”.

How to use a heart rate monitor to level up your fitness:

1. Figure out your max heart rate. You can subtract your age from 220 to get a rough estimate of your max heart rate in beats per minute OR you can use a heart rate monitor to really find out.
   
2. Find your “recovery” zone. Sticking to 65-70% of your max is a good range for those active rest days and cool downs.
   
3. Level up with HIIT. High intensity interval training is a great way to level up your fitness and change your body composition for the better. Shoot for an intensity level of about 80-95%.

Progress has plateaued.

If you haven’t seen results in a while it’s highly probably that your workouts are too easy. For newbies, just getting to the gym and walking on the treadmill can get results. But if you’ve been at this for a while and you’ve stopped seeing changes in your body, something has to change.

A workout plateau occurs when your body has adjusted to the demands. Your cardiovascular system, muscular system and nervous system have all adapted – as much as they need to in order to get that particular job done.

To overcome a plateau, make small, progressive changes to your routine to bump up the challenge and force your body to adapt again.

• Increase the number of reps you complete.
• Add another set.
• Grab the next weight up in dumbbells.
• Decrease your rest periods.
• Change up the exercises you are doing.

You’re able to hold a full conversation during every workout.

This boils down to perceived rate of intensity. During cardiovascular exercise, if you’re able to hold a full conversation with no pauses and no big gulps of air, you’re workout is too easy. That’s not to say that sometimes a light walk around the block is exactly what you need. But save that light intensity for active rest days and bump up your game when you hit the gym for major gains.

This Perceived Rate of Exertion chart helps to break down and visualize the connection between your exertion level, your ability to hold a conversation and your actual heart rate. It’s a great tool to measure how hard your body is working when you exercise.

The workout hasn’t changed in years.

Your body is built to be efficient. That’s good for survival but not good for gains. Your body has a very impressive ability to adapt to stress. The result? Your muscles and nervous system are no longer as sensitive to the same workouts. You know your body has adapted if your working out regularly and eating a healthy diet but not seeing any changes.

For example, if you always run 2 miles at the same pace your body will eventually adapt. Your run will feel less challenging…because it is less challenging. And while that deserves a pat on the back (yeah consistency!), it also means your body doesn’t have to work as hard/burn as many calories to complete the task. Adding in hills, or sprints, or another mile is a good way to change it up and ask your body for more.

5 Small Changes for Huge Results

1. Increase the weight you are lifting or increase the reps range.
   
2. If you always do cardio, start strength training. If you always strength train, add in some cardiovasculat exercises.
   
3. Vary exercises between machines, dumbbells and barbells.
   
4. Try a split routine if you currently do total body workouts – and vice versa.
   
5. Make simple swaps for your current favorite exercises…i.e. squats for leg press, deadlifts for lying leg curls, bench dips for tricep pressdowns.

It doesn’t take much – but it’s important to pay attention. At some point in your fitness journey simply going through the motions isn’t enough.