When Scott Browning, ACSM-EP, started his personal training career as an ACSM-certified exercise physiologist, he faced a client who was not enthusiastic about working out. “She loved to talk,” he recalls. “I’ve never met someone who could talk like she did. It was like pulling teeth to get her to do even basic movements.” As a young trainer at the time, Browning was focused on making sure his clients were active, saw results, felt better, and sweated it out during their sessions. However, this particular client, though she kept coming back, presented a challenge for him.
One day, she came in with an unusually cheerful demeanor. She shared with Browning how she had been able to keep up with her grandchildren at the state fair and credited her newfound energy and mobility to their weekly training sessions. “I had thought I failed as a trainer all this time,” Browning reflects. “But her goals were not about athletic performance. She was immensely proud that exercise had given her the ability to spend quality time with her grandkids and feel like she was not a burden, like she was not being dragged along.”
Having also earned a master’s degree in kinesiology with a focus on corrective movement and sports psychology, this was a pivotal moment for Browning in his career. It made him realize that intense workouts, sweat, and soreness are not always the only indicators of a successful training session. In the past, the fitness industry had emphasized the “no pain, no gain” mentality, but nowadays, such extreme intensity is deemed unnecessary. Browning warns that excessive soreness after a workout may actually indicate that the workout was not effective.
While breaking a good sweat and experiencing some muscle soreness are expected outcomes of a solid training session, there are other signs to look out for. We interviewed Browning and two other fitness experts who shared alternative metrics to measure the success of a workout. Here are a few key indicators:
1. Feeling accomplished: Completing a workout should leave you with a sense of pride. Jenna Nielsen, MSW, LCSW, a clinical social worker specializing in sports performance, emphasizes the importance of recognizing the mental and emotional benefits of a workout, such as feeling lighter, smiling more, experiencing positive emotions, and being able to focus effectively after a session.
2. Workout feeling “easier”: As your fitness improves, you may notice that workouts feel easier compared to previous sessions. Sam Witney, CPT, a personal trainer specializing in pregnancy and postpartum fitness, explains that feeling “easy” does not necessarily mean you didn’t work hard enough; it indicates progress and growth in your fitness journey.
3. Achieving a personal record (PR): Hitting a PR doesn’t always mean setting a new speed or weightlifting record. It could be surpassing previous reps at higher weights or maintaining a consistent stroke rate during a workout. Tracking your progress and comparing it to past performances is crucial in realizing your fitness goals.
4. Feeling better overall: Scott Browning emphasizes the importance of subjective measurements in evaluating a workout. For many individuals, feeling better and more empowered is a primary goal of exercise. Improved mood and general well-being are significant signs of a successful workout, even if traditional metrics do not show drastic changes.
5. Exploring emotions: Movement can provide a safe space to process complex emotions and thoughts. Browning and Nielsen highlight the emotional benefits of exercise, including decreased anger and sadness, improved focus and energy, and a sense of calmness during the workout.
6. Improved range of motion: Paying attention to your body’s mobility and range of motion during exercises is essential. If you notice improvements in your flexibility and movement capabilities, it indicates progress in your physical fitness journey.
In conclusion, a good workout is not solely defined by intense exertion, sweat, and soreness. It can be measured by a combination of physical and emotional factors, such as feeling accomplished, noticing improvements in ease of performance, achieving personal records, feeling better overall, exploring emotions, and experiencing improved range of motion. By paying attention to these alternative metrics, you can gauge the effectiveness of your training sessions and track your progress towards your fitness goals.
