In this Topic

• The Psychology of Fitness Escalation
• With Progressive Overload may come Overtraining
• Redefining Progress
• The Minimalist Approach: Incorporating Exercise Snacks

In a world where personal records are made to be broken and fitness influencers showcase their latest breakthrough on completing a major goal, many of us find ourselves caught in an endless cycle of chasing more in our exercise routines –– more miles, more weight, more intensity, more results.

But at what point does this pursuit become counterproductive—or even harmful?

With this week's newsletter, I wanted to share why we always want to get more of whatever that we are trying to achieve, to know when there's a certain threshold we reach where more might be detrimental instead of beneficial, and to seek similar ways in gaining accomplishment in.

What Our Body Craves: The Psychology of Fitness Escalation

Sports psychologist Dr. Maya Richardson shares,

"The human brain is wired to seek progress. When we achieve a fitness goal, we experience a dopamine release that feels rewarding, but that sensation diminishes over time. So we naturally seek the next challenge to recreate that feeling."

This neurological reward system explains why your first personal record of a heavy squat or completing your first race felt monumental, but after continuously completing several personal records, you might find yourself thinking about signing up for another marathon or to do something just as challenging to recapture and revisit the same sense of accomplishment.

Finding the Sweet Spot

There will be a certain point where breaking thru ceilings feels like you're on top of the world. However, there is a point where progress can lead to overtraining.

Signs to know that you may be overtraining are that recovery seems to take longer than normal, performance starts to decrease, and/or injuries start to pop up.

"Listen to your body." The next PR will come but if your body says otherwise, give what your body is in need of.

Redefining Progress

What if "more" didn't always mean higher numbers on a heavy lift, lower numbers on the scale, or a faster mile pace on your tracker? Sometimes, taking a pause on chasing for a new PR and seeing where other areas we might be overlooking may be more of a benefit. This can include;

• Better movement quality & form
• Improved mind-muscle connection
• Recovery capacity is a lot quicker
• Having more of a growth mindset rather than a fixed mindset
• Increased enjoyment & readiness of physical activity
• Sustainable consistency of exercise sessions over time
• Improved sleep efficiency
• Healthier diet & proper hydration
• Increased self-efficacy

The Minimalist Approach: Finding Efficiency

The latest research suggests that strategic minimalism may yield superior results for many exercisers. Studies on "exercise snacking"  which are short, frequent bouts of physical activity throughout the day and time-efficient training protocols indicate that more isn't always better—smarter often is. (If you want to know more about exercise snacks, explore from the legend himself Joe Holder who invented such a concept)

In fact, high-intensity interval training (HIIT) and focused technique work can deliver impressive results with less overall volume, potentially reducing injury risk while still satisfying our craving for progress.

"The goal isn't always to do more. Sometimes it's to do the same amount but better, or to do less but with greater intention." — Dr. Elena Campos, Exercise Physiologist

‍