Training vs “Working Out”

• Throughout my writing I often refer to “training sessions” instead of the colloquial “workout”. A training session is much more focused and part of a larger program designed to progress over time to ensure results. In contrast, a “workout” is often an elusive term usually referring to pushing too hard and giving your muscles a bath in lactic acid and “feeling the burn” as well as abiding by the principle of “no pain no gain” none of which have been shown to have any positive correlation with strength gains and poor correlations with muscle gained. At worst these “workouts” leave you feeling burnt out, exhausted, and the spike in cortisol/stress can often lead to poor sleep (which reduces recovery and any gains from the work done) and overeating, both of which lead to weight gain, something many are trying to avoid by pursuing exercise. A training session as part of a well designed training program often leaves a little “gas in the tank” for the rest of the day and ensures that recovery is possible before the next session because “the best ability is availability” meaning that showing up consistently will lead to better results than inconsistently pushing yourself to or beyond your limits, requiring several days of inactivity to recover from, or weeks of recovery in the case of injury. Many bootcamps and other workout classes do just the opposite and encourage participants to completely exhaust themselves every class, which can work, for as long as you can recover.

  • The name of the game is progressive overload. Finding a rate of progression that is sustainable over a long period of time and sticking with it. Baby steps are still steps and any step is good if it’s in the right direction. And when planned appropriately and followed long enough, a training program WILL push AND test your limits. However, due to the progressive and incremental nature of properly designed training plans you will be prepared, the chances of injury will be minimized, and the need for rest will be accounted for.

  • I emphasize this point not to discourage you from working out. It's good to exercise, to increase the heart rate, to sweat, and to breath hard. I say this to encourage you to take a systematic, disciplined approach to exercise. One with a track record for building strength and muscle, as well as minimizing stress and injury.

    • Bootcamps, MetCons, and (what is often called) High Intensity Interval Training (HIIT) (but is better described as High Density) have their place, and can be done with success depending on your goal. They are certainly better than sitting on the couch (provided you don't get injured). They have a great social element and will test you, however you should not test yourself too often.

      • The group element can also be it's achilles heel as there are often too many people and not enough time for trainer to provide proper guidance and feedback to those who need it. Especially those new to exercise.

      • Many may find that they make great progress for a few weeks but then the body adapts and progress stagnates. Few may be able to continue to make progress however these styles of training often attempt to do too much at once. Anyone would be better off following a dedicated cardio program if that’s their goal, or strength, or hypertrophy. And if all three are the goal then they should be cycled. Trying to do all three at once (as happens in many of these classes), at best gets minimal gains in all three, at worst leaves you burnt out and too stressed to make meaning progress or injured. Just because it's challenging or difficult does not mean it's good for you.

        • A quote from St. Thomas Aquinas that seems very appropriate here is, "Not everything that is more difficult is more meritorious."

  • It's worth noting again that there can be a lot of overlap between the two. Training and working out can at times look similar. Again, training can, should, and will challenge you, even push your limits. However, it is the intention behind the session that differentiates training from merely working out.