If you have successfully set and stuck to your New Year’s resolution of working out more – congratulations! But if you’re wondering whether your workout is even working two months down the track, you’re not alone. You might have also heard the saying, “It’s not a good workout unless you’ve broken a sweat.” But how much of that is down to exercise rather than, say, a hot and crowded room? “Breaking a sweat is definitely a great side-effect of working out, but it isn’t the only sign of a good one and not always necessary – depending on your goals,” explains nutritionist and exercise scientist Brooke Turner.
So, are the workouts working? Brooke shares the signs to look for…
Soreness
When you do resistance training, you’re causing tiny “micro tears” in your muscle fibres, which heal to create bigger muscles – hence that sore feeling you might get the next day.
“If you’ve ever had some time off training, tried out a new form of exercise, upped your load or mixed up your routine, you would have experienced this,” says Brooke. But, she adds, “You won’t always pull up sore after workouts, so don’t think that just because you’re not struggling to get off the couch that you didn’t train hard enough. The more you train, the fitter and stronger you become. Your body just adapts to your training style.”
Change it up
While Brooke says high-intensity interval training (HIIT) gives an excellent workout, you should combine it with low-intensity steady state (LISS) moves like walking, running and cycling.
“HIIT workouts are an efficient way to maintain or increase your lean muscle mass,” says Brooke. “Lower intensity exercise digs deeper into your fat stores as the primary source of energy rather than your carbohydrates and glucose.”
You should also make sure you’re moving your body in different directions.
“Try to incorporate a variety of the seven fundamental human movements – push, pull, squat, lunge, hinge, rotation and gait,” she suggests.
The long haul
“Monitor your progress,” advises Brooke. “Some methods include weighing, skin folds, measurements and the DEXA [bone density] scans.”
If your aim is to lose weight, pay attention to how your clothes fit. Don’t be disheartened if the scales aren’t moving because you may be replacing fat with muscle, which is heavier.
“If you’re incorporating resistance training, take note of the weights you use and this can be reviewed later to see if your strength is improving.”
Know when to stop
“Dizziness, chest pain, numbness, tingling, breathing difficulties or fainting during workouts are signs that you should stop immediately and seek assistance if required,” advises Brooke.
You also need to be able to distinguish between the “good” kind of soreness that suggests you’ve had an effective workout, and the “bad”, which can indicate that you have an injury.
“Bad pain is sharp and localised,” cautions Brooke. “Any pain that progressively gets worse as you’re training is not a good sign. If you experience any of this, take a break from the activity until you can get to your doctor and have it checked out.”
Three key things to remember
- When you work out, you should feel your muscles activate. “For example, if you were performing bicep curls and sit-ups, your upper arms and core would be feeling activated,” says Brooke. Pain or soreness elsewhere may be a sign your technique needs work.
- It’s not a good workout unless it makes you feel good in your body and also your mind.
- If you don’t already own a smart watch, consider making the investment. “There are so many on the market to meet personal goals, style and budget, not only to keep you motivated, but also to track your progress,” says Brooke.
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