Constraints and variety seem to work against each other. But periodically constraining yourself can be helpful to reduce the number of decisions you need to make.
Let’s take “progression” in strength training. We can:
- add weight while keeping the repetitions the same
- add reps while keeping the weight the same
- decrease reps while increasing the weight
- decrease rest time
- increase the amount of “work” you do in a given period of time
- Change the exercise entirely
- Change the speed at which you exercise (e.g. a very slow lowering phase)
- Change the total number of sets and reps you do (i.e. volume)
The list goes on. There are many ways to make progress, adding weight being only 1 possibility.
When a beginner looks at this, it can be overwhelming. What do I do? Is one strategy better or worse?
Having fewer options can help in these situations to get you going and build momentum. You might decide to just add weight for as long as you can. This is what the novice progression does.
You may only have access to some free weights- a barbell and some dumbbells. You don’t need to worry about machines, bands, and cables because they’re not an option. Get good with what you have.
Maybe, like me, you live somewhere where venturing outside in the winter is a no go. Cardio inside will likely be constrained to a bike, rower, or treadmill. Pick one and go.
I love variety. I like options. But I also prefer sometimes to lessen the noise. If you have a hard time getting started, ask yourself if it’s because you’re overwhelmed by choice. Less might be the solution.
