At 10.40.10 Fitness, members come from all walks of life. Everyone has a different story, background, goals, struggles, etc. But there’s one thing that everyone has in common. Every single person here wants to know, “How do I get the best results from the gym?”
Results are the primary reason we join a gym. We love the friendships and connection. The coaching and programming help us progress faster. But ultimately, we didn’t initially sign up for friendships, coaching or programming. The name of the game is results.
So with that in mind, we wanted to provide you with some of the most effective ways to achieve the best results. We compiled some of the top FAQs from current 10.40.10 Fitness members because we figured they’d help you, too. In case you missed part one of this series, check out “How to Get Results from the Gym: Part 1.”
And now, let’s dive into part two.
FAQ #5: How do I stay motivated long-term?
We’ll start with the bad news: Motivation isn’t actually what you need to achieve results in the gym. Because some days, your motivation will go AWOL but that doesn’t excuse you from showing up.
The good news is, by setting realistic expectations and being prepared, you’ll be able to continue working toward your goals, even on the days when your motivation is nowhere to be found.
So, how do you do that? Here are a few ideas:
- Set mini goals. Instead of a lofty goal like “losing 20 pounds,” try something like, “I’m going to make it to four classes this week.”
- Track progress. Track your workouts in an app or go old-school with a training journal. Take progress photos along the way. Write down performance milestones.
- Celebrate wins. Consistency streaks, improved energy, or even lifting a dumbbell that’s five pounds heavier than the one you normally use - these are all results worth recognizing. Remember, motivation is often built from stacking small wins over time.
- Find your people. A community of supportive gym friends is the best motivator on tough days. One look at the 10.40.10 Fitness Google Reviews, or a conversation with other members, will tell you that people here come to this gym for the results, but they stay for the community.
Ultimately, the trick isn’t staying motivated every single day, because that’s simply not realistic. If you want results from the gym in the long run, it’s about building habits that get you in the door on the days where motivation is MIA.
FAQ #6: How do I avoid injury while training?
One of the most frustrating things that can happen in the gym is having an injury derail your training progress and results. To be as proactive as possible in preventing this, here are some tips:
- Warm up properly. The warmup isn’t glamorous or exciting, but don’t skip it. Warming your body up appropriately primes your muscles and joints for movement.
- Focus on technique. Yes, lifting a heavy weight makes you feel like a badass, no matter what your form looks like. But if you want to keep lifting heavy weights without waiting to recover from injury, check yourself before you wreck yourself and focus on proper technique.
- Progress gradually. This one can be tough, as it requires patience and checking your ego at the door. Add weight, reps or intensity slowly, instead of going for big jumps too soon.
- Listen to your body. Soreness - especially as you start a new fitness routine - is normal. However, pain is another story. It’s usually your body’s way of throwing a red flag in the air, warning you to reign it in.
Training smart keeps you training longer—and that’s how you get the best results from the gym.
FAQ #7: What if I hit a plateau?
A fitness plateau sometimes happens when your body adapts to your training, signaling that it’s time to switch things up. But one of the best parts about training at 10.40.10 Fitness is the variety in programming. Every day’s workout is different, making plateaus rare, and you don’t get bored!
However, this means it’s important not to “cherry pick” the workouts and movements that you do. For example, maybe you love lifting weights and tend to skip cardio. Or you love movements that you’re good at and avoid the ones you don’t like. Ultimately, you’re missing the point of the variety in programming. It’s designed to help you progress in your strength, endurance and mobility, to get you the best results from the gym.
If you do feel like you’re starting to hit a plateau from training, here are a few things to try:
- Adjust your nutrition. Even small tweaks in you calories or macros can make a difference. Check out our one-on-one nutrition coaching if you need help!
- Prioritize recovery. Sometimes progress stalls because you’re under-recovered. Get a good night’s sleep more regularly, foam roll, stretch and use the recovery tools like the cold plunge and sauna at 10.40.10 Fitness. Plus, don't forget that yoga is a fantastic recovery option!
- Set new goals. Sometimes it can be as simple as a shift in focus (like from fat loss to strength) to reignite your progress.
FAQ #8: Why am I not seeing results as fast as I hoped?
We live in an instant-gratification world, where other peoples’ results seem to happen overnight. But the truth is, if it took you a while to get out of shape, the same will be true for getting back in shape.
Think about it this way: Today’s workout is not going to be the one that changes your appearance or your fitness level. Neither will tomorrow’s. But the compounded effect of each day’s workout over time is where you’ll start to see some incredible results from the gym.
If you feel like things aren’t moving at the pace you expected, here’s what might be happening:
- Your expectations could simply be too high. Fat loss, strength gains and performance improvements take time. If you’re going to set benchmarks or milestones, consider this: noticeable changes will likely happen in 8–12 weeks, major changes in six months, and life-changing results will usually take about a year.
- You’re only looking at the scale. Some of the less-obvious results - like increased energy, better sleep, improved mood and how your clothes fit - show up outside the gym. Also, tracking progress in the gym is a game-changer, so pay attention to things like the amount of weight you’re lifting.
- Inconsistency is sneaking in. Think about the past couple of weeks. Have you skipped workouts, stayed up too late at night, or had random eating patterns? All of these things can slow your progress and prohibit your gym results.
- You’re doing too much. Overtraining can stall results just as much as undertraining. Remember, more isn’t always better. Listen to your body and ditch the comparisons to anyone else’s training plan.
To get the best results in the gym as quickly as possibly, stop chasing “fast” and instead focus on consistency. Consistency is the real MVP.
The Best Results in the Gym Start with One Single Step
Hopefully this list of FAQs answered some of your questions, but we know you might have more. That’s why your 10.40.10 Fitness coaches are here to help as well. Never hesitate to ask about things like fitness, nutrition, mobility, wellness and more. Chances are, if you have a specific question, other gym members might be asking themselves the same thing!
And as we mentioned last week, simply purchasing a gym membership won’t help you lose weight, gain strength, sleep better or improve your confidence. You have to show up consistently, whether the motivation is there or not. Take care of your body and follow the 10.40.10 Fitness programming, to avoid injuries or plateaus. And remember, it’s not going to happen overnight. Trust the process to enjoy the best results from the gym for years to come.
By the way, if you’re new here, welcome! Your fitness journey starts by booking a free class with us. We’re here to guide you along the way and help you get real, lasting results. We’ll see you in class!
