Yesterday a new person interested in ELEVATE Strength & Performance completed our Strategy Session Questionnaire. It’s the first step in the “dating game” with us.
One part of the questionnaire asks you to rank your personal importance of certain fitness qualities.
For the question, “How important is exercise variety to you, on a scale of 1-10?” this person answered – 6.
Out of all the questions, exercise variety was the least important, lowest ranked factor.
What was most important to this person? Dropping body fat, feeling better, overall health, and resistance to injury – all 10s.
Can you relate? Or does exercise variety matter to you more?
Exercise variety does not equal results and often sidetracks people away from progress. People get bored doing the same exercises over and over.
They end up never developing any sort of exercise mastery.
Exercise variety becomes “enter-train-ment.”
Fact – you don’t need many exercises to get great results.
If you had a small selection of exercises that you wanted to get damn good at, say 15 total exercises, including movement patterns that required you to squat, hinge, push, pull and do some core work, you’d be set for years.
The programming variables you could change to continue getting results while maintaining your interest include:
- Sets
- Reps
- Intensity
- Time Under Tension (TUT) and Tempo
- Rest Period
- Breath
- Duration of the program (3 weeks to 8+ weeks)
If you train at a gym with a fitness coach, another variable you’re receiving is their coaching cues.
Here’s an example of what’s worked for me, for over the past two years.
I understand everyone is different. I also recognize I have an established foundation to work with, yet this lack of variety can work for a beginner to an advanced exercise participant.
From October of 2022 to October 2024, the main movements in my programs have been the Kettlebell 1-Arm Swing, the 1-Arm Snatch and for the last three months 1-Arm Clean & Jerks.
My goal was to solidify technique while building my power and strength endurance in a way that compliments my jiu jitsu practice.
Along with the three movements above, there have been Barbell Back Squats, Dumbbell Chest Presses, Pull Ups, Chin Ups, and Turkish Get Ups along with variations of Presses and Carries.
In total, less than 15 exercises existed within my programs.
I didn’t focus on the weight but the quality of how well I was moving. I listened to my body and went hard when appropriate and backed off when necessary.
There was intent with every session, every set, and every rep for two years.
Today, at 49 years old, my overall fitness level is at an all-time high. Despite jiu jitsu injuries, I am confident in how I look and feel.
And finally, after school is let out every day, the most important physical activity I need to do be able to play with my kids at a moment’s notice.
So, when you’re craving exercise variety, reflect on what exercise movements you’re doing that you enjoy and then give them your best over time.
If you train on your own, adjust some of the variables listed above and stick to the same exercises.
Variety might be the spice of life in some areas, but when it comes to your fitness, it’s overrated.
Slow cook your training and exercise mastery approach and see what you can develop and achieve.
We don’t program a lot of exercise variety at ELEVATE. We do the basics extremely well. Our members feel better, get stronger, and improve their overall health and confidence.
We’re excited to show this new person how we’re a great fit for each other.