Quality or quantity? It’s an age old debate in the fitness industry and you’d be hard pressed to find a good PT that will tell you to do more and more and more each day for the sake of getting results. Over-training can be a massive problem, leading to injury, fatigue and results plateau. Nobody essentially wants to be working their asses off and going nowhere, correct?

So yes, wholeheartedly agree, that you should be focusing on the following:

• Correct movement execution
• Deep range of movement
• Controlled technique and breathing
• Stability, control and core
• Power where power is required

In addition to that, there should be careful progressive overload with your training – i.e. don’t expect to turn up and use an 8kg kettlebell one session and a 20kg the next! This also applies to cardio – you’re not going to be able to run 1km on Monday and suddenly 10km by Friday! We need progressive overload (new challenges) in order for our bodies to achieve results, and subsequently adapt. There are many formulas, methods and calculations to figure out how much you should push yourself, but a general rule is – ask yourself – “Was that too easy?”, “Could i have gone faster, harder, deeper, heavier, higher volume, less stability – CONFIDENTLY” If the answer is yes, then it’s time to move up a level. That means, progress your current training NOT simply add more and more in.

Progression should only occur once you have mastered that level – let your guiding rule be “how good” not “how much”. 🙂 We need consistency to get results – so although we are advocating QUALITY over QUANTITY, I think it’s also worth mentioning you can’t train once a fortnight well and expect 1. progression and 2. results.

So bottom line? Train PROPERLY. Train REGULARLY. Train SMART 🙂