Is your workout routine giving you the results you want? If it’s not, you’re probably doing exercises that are too easy for you.
Now, before you assume that your workout is challenging enough, realize that most people find it difficult to gauge their exact activity level. In fact, in this study, 46 percent of participants overestimated their level of activity.
Here are 7 signs your workout might be too easy.
1. You repeat the same workout over and over
Have you been doing the same routine for the last six months? Well, that’s not the best approach. Your body adapts to exercises after a few weeks and as a result it starts to burn fewer calories.
Change your routine after every 4 to 5 weeks. For instance, if you’ve been walking for 20 minutes every day, start jogging for 20 or 30 minutes. Keep progressing to more challenging exercises, and your body will love the challenge.
2. You take long rests between sets
Do you use your phone after every set? Or have long chats with your workout buddy? Such distractions make it impossible for you to put your best effort in the workout.
3. Your heart rate isn’t high
A high heart rate shows that you’re putting in your best effort. This mostly applies to cardio exercises since strength training only slightly raises your heart rate.
Research shows that most folks overestimate their heart rate. So use a heart rate monitor when doing cardio. It’s worth noting that exercises that increase your heart rate lower your risk of Parkinson’s disease, cardiovascular disease and diabetes.
4. You’re cranking out 20 reps with ease
It’s better to do 7 reps of a challenging exercise than 20 reps of an easy one. High reps only build muscular endurance—they don’t increase muscle mass.
Progress to more challenging exercises once you can perform 15 reps nonstop. If you can do 20 squats, start doing split squats. And if push ups are easy for you, start doing dive bomber push ups.
5. You’re not sore or tired after workouts
When was the last time you were sore or tired after a workout? If you don’t remember, your workout is probably too easy.
Note that you can have a rewarding workout without soreness afterward. But you should occasionally do intense workouts that trigger muscle soreness to keep pushing your body.
6. You don’t track your reps and sets
I’ve learned this from personal experience. I always slack when I stop tracking my workouts.
Tracking workouts will force you to push yourself in every session. Write down the number of reps and sets you do in each workout. Aim to do more reps in the next workout.
Do you think your workout is too easy?