HOW TO IMPROVE YOUR TRAINING? INTERMEDIATE LEVEL
Our need to classify things and characteristics has led us to define fitness levels, and we're grateful for that because it allows us to find much more efficient training methods. In one of our blog posts, we talk about How to start training if you are a beginnerBut how do you train when you're stuck between pro and novice? If you're one of those people, keep reading because you'll soon be completely independent in the gym.
At Empower Fitness, that very broad gray area is called being an "Intermediate," also known as being a teenager in the fitness life! (If you're a teenager reading this video... Sorry! In a few years, you'll understand what I mean 😉)
Being intermediate means you've been training with direction and purpose for at least two continuous years. Your improvement curve is no longer exponential; it's already flattening, and increasing your weights or learning new skills is becoming more complex, tedious, and time-consuming. You train just as consistently, you put in the same amount of effort... But you feel stuck. We have something to say: your training can be improved!
How do I know if I'm intermediate?
- If I have been training consistently and with direction for at least two years
- If my progress is slower and I feel slightly stuck
- Yes, I need a lot more practice to learn a new skill.
But… I am intermediate… How long will it take me to become advanced? It could take another 2-3 years, or you could even stay here for the rest of your life.It depends on how you approach this stage. Being an eternal in-betweener is perfectly fine in terms of health and well-being. You don't necessarily need to evolve to be classified as "advanced." But I know that if you've made it this far and I haven't bored you yet, it's because you have the drive to surpass this stage and reach your full physical potential.
How to train better?
If you're eager to get the most out of your skills, you're probably wondering: How should I improve my training to reach my full potential? A key word comes into play here: Variety! Imagine if your nervous system and muscles are already familiar with your usual routines, ceasing to adapt because there are no more new things, new weights, or exercises to discover. So, how do you approach this situation?
The answer is simple. Go back to the same exercises you did as a beginner, but give them an interesting twist, like:
- Incorporate a TEMPO (Time Under Tension)) to an exercise, such as a squat. Instead of performing fluid movements, establish a specific rhythm. For example, lower yourself for 3 seconds, pause for 2 seconds at the bottom, and then rise explosively.
- Modify details in the main pattern: Continuing with the squat, you can perform it with dumbbells, kettlebells, barbells, incline bars, medicine balls, sandbags, one-arm squats, overhead squats, and various other variations. Although it's still a squat, it now has its own set of variables.
- Working in less stable environments, or as I like to call them, “slightly unstable scenarios.” This can be achieved using resistance bands, Bosus, fit balls, among others. The goal is to introduce a stimulus that unbalances and forces you to find balance through abdominal strength and the muscles involved in the chosen exercise.
In this phase, The goal is to make the simple exercises you have mastered over the past two years more complex. Take a risk! Being an intermediate means experimenting and pushing your limits. Challenge yourself in different ways throughout all sections of your workout. It's crucial to test before and after each cycle to assess and measure your progress. Cheer up! Only those who choose to plateau! We all have the ability to take ourselves to the next level. I hope you don't get frustrated, and if you already are, that you find the light at the end of the tunnel and discover your full potential! 🚀
Let us know if you want it in Empower Fitness Let's talk about something more advanced about workouts for intermediates and how to improve your training to see changes in the following articles. See you next time!
