How Hard do You Really Need to Push Yourself?
“It is more important to listen to the body than tell it what to do.” —Ohad Naharin
You want to get stronger and feel good in your body, but every time you challenge yourself even a little bit, something goes awry- you throw your back out, tweak your knee, or trigger a flareup of the injury you just recovered from.
When I was a dancer, I had recurring back pain that often kept me out of the studio and on the couch instead. I’d go to physical therapy, massage, and chiropractic until the pain had subsided and then head right back to the studio as soon as I was feeling good. Most of the time, even if I “took it easy,” in class, I’d end up right back on the couch again.
Why do I seem to get injured every time I challenge myself?
My training clients ask this all the time and it was a steep learning curve for me personally.
So, what’s the answer? How do we start challenging ourselves after injury without backsliding?
The truth is, you probably will backslide, at least a little bit. Progress isn’t always linear. There will likely be days when you push a little too hard and days when you could have done a little more. Both are part of the process.
If you’ve read anything I’ve written, you know I’m not a huge fan of the “no pain, no gain” philosophy when it comes to fitness. As a culture, we tend to glorify images of bro dudes at the weight rack, grunting until the veins on their neck pop out. It’s sort of become the gold standard of achievement in fitness. It’s also the reason I left the gym environment to do my own thing.
There is nothing wrong with aesthetic goals. We’d all like to fit into the jeans we wore in college. (Yep, I still have mine!) But when it comes to the idea that if you’re not pushing yourself to the max, you’re not working hard enough. . .that’s some a pretty damaging message that keeps you distracted, disappointed, and in pain.
There is also nothing wrong with pushing yourself. Increasing time, load, or intensity is how you build strength and endurance. But- and this is a BIG “but”- our bodies are not built to go all-out all the time. Take it from the girl who used to run three miles and then take BodyPump four days a week, while dancing professionally. It’s no wonder I was injured all the time. Sheesh.
Every Day is Different
We all have days we feel amazing. You spring out bed and glide across the room like a Disney Princess. Then, there are “meh,” days- the ones where you wake up feeling just okay. You might not be super excited to work out, but feel better after you get started. (This is the type of day most of us have most of the time.)
Then, there are the “ugh” days. You wake up feeling lethargic, in pain, you just want to pull the covers back over your face, and it’s questionable whether you want to get up and move at all.
Everyone experiences all of these, and everything in between. Sometimes, we know our pattern and can plan ahead for days we don’t feel great. Other times, there doesn’t seem to be a rhyme or reason and we have to take each day as it comes. Some days are fluid- they start out amazing, but once you get moving, the fatigue sets in. Or, the opposite happens- you start out “meh” and a little bit of movement brings your energy and mood back up.
The trap most people fall into is not moving at all on “meh” days just because they don’t feel like flipping a tire. But it doesn’t have to be all or nothing. We don’t have to choose between Crossfit and staying in bed. If we always waited for those amazing days when we can push ourselves, we lose momentum pretty quickly and actually more likely to get injured when we jump back into a routine. We don’t need to run a 5k every day, but some movement is better than no movement. Maybe it’s not the day to PR on squats, but you can do some light kettlebell swings, some yoga, or even breathwork. (Yes, breathwork counts!)
That’s why having options is the key to consistency. We might have the best of intentions, but life will always life. Here are some ideas to use in your practice to help you make progress, even if you don’t have time and don’t feel like it:
Time-based practice
Try changing your approach from sets and reps to a container of time. When you know you only have one minute to go, you can really hone in on how the movement feels instead of just reaching a number. The goal isn’t to get as many reps as possible during that time, the goal is intention. Let’s say you're doing kettlebell swings for two minutes. Find a pace that feels sustainable for that amount of time, which might be different today than it was yesterday. You can always stop when you need to and jump back in when you’re ready to finish out the time. It’s okay to rest, especially if you’re just starting out or it’s a “meh” day.
Variations
Exploring variations of exercises can make them easier or harder, and it helps keep things interesting so you don’t get bored. Let’s look at pushups as an example:
Traditionally, pushups are done in a plank position parallel to the floor with only bodyweight. But if you have a shoulder injury or you’re still working up to a full pushup, here are some ways you can change it up:
Wall pushups: Do your pushups at angle with your hands on a wall instead of the floor. The steeper the angle of your body, the more challenging it will be.
Scapula pushups: These can be done on all fours, on your knees, or in a plank position. Push your hands into the ground until you feel your shoulders come forward of your ribcage. Then, relax your hands and let the shoulder blades come behind you. The idea here is to focus on the forward and back movement of the shoulders. You don’t need to bend your elbows or lower yourself to the ground, so it can be a great variation to play with as you build strength.
Knee pushups: A classic gym class variation is bringing your knees to the ground. (Let’s not call them “girl pushups,” okay?) This position shortens the lever you’re working with, which can actually help you tune into what’s happening with your abs and shoulders. Often, we can actually feel more with less load.
Having an AMAZING day and want to challenge yourself? Here are some progressions for pushups:
Do them with your feet elevated on a couch or box. The decline means you have a little bit further to go, adding a little extra load for your shoulders.
Add a row. Place two dumbbells next to your hands and lift one at a time after each pushup, pulling your shoulder straight back.
Offset pushups: place a dumbell or kettlebell (on its side) under one hand so your hands are slightly offset, making the load uneven so one shoulder has to work a little harder. (Just be sure to do both sides!)
Change your environment
Switch it up! Take your mat and a few weights to a park. The fresh hair might just boost your mood and give you a little more energy than you think. As a bonus, moving your body on an uneven surface helps with proprioception and balance, making your muscles work a little differently.
Play!
Movement should be fun. You don’t have to torture yourself to benefit from moving your body. Find some movements you enjoy and see what happens when you improvise. Let go of getting it “right” and just have a good time with it. There is plenty of research out there telling us that we need play, even as a adults. I think it’s a little silly that we need science to tell us that having fun is good for our body, brain, and soul. But if you’re looking for evidence, here you go.
Personally, my favorite ways to play with movement are going to a playground, climbing trees, picking up a hacky sack, or going to dance class.
Whichever variations you decide to play with, it’s important to not push through pain. Pain is your body’s way of letting you know that something is off, and learning to listen to it can take a little bit of trial and error. But giving yourself options can help you tune into those signals for a more sustainable practice that helps you build strength and endurance in the long run.