Intensity: The Special Sauce
Of all the buzzwords that float around the fitness world, intensity is one that often gives the biggest chuckle. It is one of my favorites because it is not measurable. Without metrics, intensity can appear in your workouts ranging from “Going through the motions” to “Screaming at barbells before lifts.”
In reality, there is no perfect intensity. Intensity is the byproduct of how hard you are willing to work added to the emotional energy you bring to the task. If you are competitive athlete and your paycheck is determined by being bigger, stronger, and faster than the person you line up against, your intensity on a daily basis will be pretty high. If your focus is on general health and longevity, operating at moderate to high levels of intensity will get the job done and suit your goals perfectly.
We spend a lot of time discussing the idea of progressive overload in weightlifting. Every week you squat, you add five to ten pounds to the bar and you progressively get stronger. Because of the lack of metrics, progressive intensity is the same concept, but much more difficult to apply. Where is the starting point? How do you know to go up a level? What are the levels of intensity? How do you know if your intensity matches your goals?
As with everything, there are stepping stones. Just like our fitness program, intensity has a level system ranging from an introductory level, all the way to the elite levels, much like the competition CrossFit class. To keep the theme of the level system, here are the five levels of intensity, characteristics of each, and a roadmap to where you should be in relation to your goals.
Level 1: “Just keep quiet and mimic those people”
This stage is most commonly characterized by looking around at others in the gym and trying to mimic their actions. In the first week or two of starting a gym routine, the focus is just on learning the movements, vocabulary, and making sure you are doing everything as safe as possible. The beauty behind Level 1 is that EVERYONE has been here. When I was 13 and walked into my first gym, I was scared to death. The high school wrestling team was in there and for the first month I tried to stay as far away from them as possible. Whatever intensity I thought I was giving to my workout was quickly overrun by the self-consciousness I felt around the seasoned vets of the wrestling team.
Who are you? Brand new and ready to learn
Learning lesson: Get rid of the self-consciousness. We have all been there and remember the feeling. This may be the first time you have really stepped this far out of your comfort zone. Just stick with it and you will discover a person that has lived inside you that has been dying to get out.
Individual goal: Learn about this crazy gym thing
Level 2: “Hey, I am kind of good at this”
After you have been in the gym a couple weeks, you will have found a couple movements that, for some reason, clicked the first time you did them. Now that you understand kettle bell swings, you pray that they show up in every workout so you can break free of level 1. The intensity that you bring to workouts in Level 2 is marked by a new level of confidence. It is the first step in the neurological process of confidently lifting weights and getting around in the gym. You may not know much, but you had a mental breakthrough and learned that you can and will figure this thing out. You are by no means crushing workouts, but there is a newfound confidence to your movement.
Who are you? A walking light bulb. Every time you try something you blow your own mind with what you are capable of
Lessons learned: With a little work and some consistency you have realized this gym thing is actually possible.
Your goals: “Dabble in intensity but keep learning”
Level 3: “Check out my sweat angel”
Now that you have learned all the movements, gotten stronger, and are comfortable in classes, you start adding some speed to your workouts. Now that all of these impossible movements seem doable, you do them as fast as possible. You usually end up totally gassed after each workout wondering how a four minute workout could hurt so bad and make you feel so alive. As a coach, this is the scariest zone of all. You have learned all the movements, perform them safely, however, you still have not understood the full effects of what intensity can do to you in a workout (that is why you lay on the ground when you’re done). It is also the first time you are introducing your body to real intensity in a workout. You have spent the last month or two figuring things out and for the first time you finally get to play the game. This is a really fun time, you see a ton of results, and there also needs to be a very sharp eye on your form so that the intensity does not cause injury.
Who are you? The voice of your inner athlete
Lessons learned: You have worked hard enough and been consistent enough to find your inner athlete. Just do not forget you cannot go back to being 18 years old again so slow it down a little and do things right. Sweat angels are cool on Instagram but your adrenals tell a different story.
Your Goals: “Focus on longevity. The new, fitness version of yourself is awesome, but slow it down a little. Remember, this is a lifestyle, not one workout
Level 4: Training, not exercising
You have been at this for a while now. The PR’s have slowed down and you are starting to find out just how hard this gym life can be. Instead of PR’ing every week, it happens monthly or yearly. Intensity in the training stage of your journey is defined by an internal drive to get better. When the PR’s slow down, it takes mental fortitude and an emotional connection to your workout to keep you in the game. Some days are fun, some days are hard, but you are training to get better, with real goals, and you find the glory in the work and process and less in the numbers.
Who are you? You are an athlete in the truest sense because your actions define your purpose.
Lessons learned: Long term commitment to a goal dips into your mental and emotional character just as much as your physical.
Level 5: The Gladiator
For athletes that have adopted the training life, the idea of the gladiator mentality should resonate. Recently I was talking to my training partner, Craig W., and he mentioned to me how most days that we train he is nervous and a little scared when he walks in. He likened it to the feeling he gets before game days. There is an empty feeling in the pit of your stomach knowing that you are about to push your body so hard that you may not make it out on the other end. In stages 1-3, a 3x5 back squat may take 20 minutes. In level 5, it could be a full 45 minutes under a squat rack begging for the day to be over. Training sessions are measured by will, effort, and grit. This level of intensity is usually reserved for competitive athletes because they are driven by being bigger, stronger, and faster than their opponents. There is a mentality that if you are not pushing yourself, someone else is, and they will take your job or beat you. Your intensity for training is matched by your passion for winning. You are able to find a higher calling to the effort and it is only developed after countless reps, competition, and desire to win.
Who are you? A Savage Beast – you train to win and the gym is your sanctuary
Lessons learned: You can always work harder and smarter. If you aren’t, someone else is and they will beat you.
There is a beauty that follows intensity. It allows you to find out what you are made of. Match your intensity with your goals and you can do this fitness thing forever.
