How to Push Yourself Appropriately in the Gym

At Axis Strength Training, we work with athletes of all abilities, ages, experience levels, and backgrounds. One common challenge many athletes face is knowing when and how hard to push themselves in training.

When a new athlete joins us, they begin with our On-Ramp course, a series of one-on-one training sessions designed to provide focused coaching. This allows new athletes to learn proper technique, helps our coaches assess their current fitness level, and ensures they are prepared before transitioning into group classes. During this period, athletes familiarize themselves with key movements and explore modifications suited to their individual needs.

Prioritizing Safety and Technique

The first and most important aspect of training is safety. Proper technique is crucial to avoid injury and ensure you are getting the intended stimulus from each exercise. During On-Ramp, our coaches emphasize correct movement patterns, explain which muscle groups each exercise targets, and guide athletes toward safe execution.

When starting a fitness routine, focus on learning proper technique first rather than pushing yourself too hard. Mastering movement mechanics builds a strong foundation for long-term progress.

Building Consistency

Once technique is established, the next key factor is consistency, how often you show up for training. We recommend committing to at least three sessions per week over an extended period, ideally 3-6 months. This helps create sustainable habits and ensures steady improvement.

Increasing Intensity

After maintaining consistency for several months, it may be time to increase intensity in your workouts. Here are a few ways to safely push yourself:

1. Increase Load – Gradually add weight to your lifts. Even a small increment, such as 5 pounds, can lead to significant gains over time.

2. Reduce Rest Time – Shortening rest periods increases workout density, keeping your heart rate elevated and improving endurance.

3. Increase Repetitions or Sets – Performing more reps or sets with the same weight boosts overall volume and work capacity. For example, if you previously did 4 sets of 10 reps, try 4 sets of 12 reps or 5 sets of 10 reps.

Tracking Your Progress

To effectively push yourself, tracking your workouts is essential. Without documentation, it’s difficult to measure progress or build upon previous performances. At Axis Strength Training, we track progress for one-on-one clients. For group class participants, we offer a fitness app where you can log your workouts and monitor improvement over time.

Final Thoughts

To train effectively and safely, follow this formula:

1. Master Proper Technique – Build a solid foundation.

2. Stay Consistent – Train at least three times per week for long-term progress.

3. Increase Intensity Gradually – Add weight, reduce rest, or increase reps strategically.

4. Track Your Workouts – Keep records to ensure measurable improvement.

By following these principles, you’ll set yourself up for steady progress and long-term success in the gym. See you at Axis Strength Training!