The fourth key component to an effective fitness program is:
MAKE SURE YOU ARE CHALLENGING YOURSELF
Another quote up in my gym is "If it doesn't challenge you, it won't change you".
It's not what most of us want to hear, but if an exercise / weight is easy for you, it's not doing much for you, and you need to make it harder. Then, after a while, it will become easy for you again, and you'll need to make it harder again. And again. And again. You need to continue to find new ways to challenge yourself.
This may sound like bad news. It's not! It means that you keep getting stronger / faster / more powerful / more agile / more flexible / more stable. Awesome!
Don't cheat yourself. If you can do 50 reps of something, stop! You're wasting your time. Make it more challenging: add weight, do it with 1 arm or 1 leg, do it on an unstable surface, step higher, squat lower, do it on an incline/decline.
There are always ways to progress what you're doing. Just make sure you make safety & form top priorities when you increase the challenge. (If you need help with this, ask me.)
Check back tomorrow for the 5th key component to achieving a better level of fitness :)
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