If you’re showing up to the gym but feel like you’re stuck, not PRing, not feeling wrecked, not quite sure what weight to put on, you’re not alone.
A lot of athletes at Innerbloom (and every other gym on the planet) at some point or another hit this blurry middle ground:
You’re not a beginner anymore, but you’re also not making the gains you once were.
So the question becomes:
Am I pushing hard enough… or too hard?
And more importantly, how the hell are you supposed to know?
Let’s clear that up.
Let’s Be Real: Most of Us Want to Feel Like We’re Doing Something
You walk into class. There’s a barbell. Your heart’s already racing.
The whiteboard says:
5 rounds for time:
15 thrusters, 12 pull ups, 9 burpees.
Your brain goes straight to:
“What weight should I use so I don’t look soft… but also don’t die?”
Here’s the problem:
Most people either coast through workouts at 70% for years
or
go full send every session like it’s the Hunger Games.
Neither of those leads to consistent, long term progress.
But I Want to Feel Sore… Isn’t That Progress?
No. Soreness is a side effect, not a goal.
It’s like drinking wine to sleep better. Yes, it might work, but it’s not the method a sports scientist would recommend.
If every session leaves you limping, you’re probably overdoing it.
And don’t worry, if you train smart and consistently, the soreness will come uninvited anyway.
Usually when you least expect it..
How to Know If You’re Coasting
There’s a difference between moving well and moving safely within your comfort zone.
If you’re:
- Always finishing workouts fresh
- Never nervous about a piece
- Rarely adjusting weights or loading…
You might be going too easy.
Here’s the brutal truth:
If you want to get stronger or faster, you have to give your body a reason to adapt.
That doesn’t mean going full send every day.
But it does mean choosing weights, paces, or variations that make you uncomfortable, uncertain, or a little unsure if you can hold on. That’s where change lives.
How to Know If You’re Overdoing It
The other side of the coin: the athlete who tries to win every EMOM like it’s the CrossFit Games.
If you’re:
- Always redlining
- Missing lifts often
- Constantly sore or stiff
- Struggling to recover between sessions…
You’re probably going too hard, too often.
Progress doesn’t come from flogging yourself. It comes from consistent, smart effort layered over weeks and months.
A hard session should be followed by one where you build quality or back off slightly. That’s not weakness. It’s called programming.
A Simple Rule: RPE and the “Goldilocks Zone”
We use an RPE (Rate of Perceived Exertion) scale from 1 to 10.
Think of it like this:
- 1-3: You’re texting between sets.
- 4-6: Chatting but sweating. Good for recovery days.
- RPE 6–7 = Sustainable, repeatable. Good for building.
- RPE 8–9 = Hard, challenging, uncomfortable but doable.
- RPE 10 = Max effort. You’re swinging for the fences.
Most of your training should live between 7 and 9.
That’s your Goldilocks zone.. not too easy, not too intense.
If you want a more in depth look at RPE, the strength nerds at Stronger By Science do a great job explaining it here.
Picking the Right Weight (Without Guessing)
Here’s a quick rule of thumb:
You should be able to hit ALL reps with solid form, but the last 2 – 3 should feel gritty. If you could keep going all day, it’s too light.
If you’re failing halfway through, it’s too heavy.
Use the talk test:
- Can’t talk at all? Probably RPE 10.
- Talking in broken sentences? You’re in the sweet spot.
- Casual convo mid-WOD? You’re cruising, mate.
You’re Not “Stuck”, You’re Just Not Paying Attention
Plateaus happen when we stop being intentional.
The magic happens when you:
- Turn up consistently
- Choose slightly harder efforts each week
- Ask yourself how it should feel, not just what the whiteboard says
Training is meant to be uncomfortable, not unbearable.
TL;DR (For the Scrollers)
- You shouldn’t be maxing out every day.
- Soreness isn’t the goal. Progress is.
- Choose weights and paces that challenge your brain and your lungs.
- RPE 7–9 is the sweet spot.
- If in doubt, ask your coach, not your ego.
