We can all relate to the soreness, utter exhaustion and tiredness after pulling off an effective workout session.

You will be better able to understand what I’m going to suggest if you have ever resonated with the feeling of doing a strenuous workout. Specifically, a workout after taking a few weeks’ retreat from exercising.

It’s difficult to get back to exercising, especially for the first time after taking a long break or coming back from vacation. The worst part is the soreness of the muscles that comes with it. For instance, consider doing a squat routine continuously for a few weeks and abruptly take a break from it for a few days. It makes you feel miserable to even sit in a chair or climb a couple of flights of stairs, afterwards. CONSISTENCY IN WORKOUTS

It might sound counter intuitive but the most effective way to get rid of soreness is just to get back to the squat routine!

The easiest way to eliminate lethargy and tiredness that I experience after skipping workout, is to pull through light reps of some exercises.

As per my bodyweight, three sets of ten squats are optimum. The first few are a little more tough and awkward but gradually muscle limbers up and I end the session on a gratifying note.

The lingering curiosity makes me question ‘How would that be?’. ‘How’s that the movement/activity which is the reason for the discomfort and soreness, helps cure the same, if done consistently?’

This simply does not make any sense initially. However, if you look closely and study about it, you would know that there’s this phenomenon called Repetitive Bout Impact. This  helps explain this seemingly absurd situation of curing soreness caused by exercise. This is by not discontinuing exercising but rather by being repetitive/consistent at it.


The Repeated Bout Impact in plain language is here:

The Repetitive Bout Impact comes from studies in exercise science. So let’s get back to our previous example of squatting.

Your body will feel a fresh stimulation when you do a new squat exercise that stimulates your muscles and ultimately results in muscle pain. The way that you respond to this new stimulation, though, is not constant. Researchers have observed that “a repeated bout leads to diminished symptoms.” Generally speaking, the more you squat regularly, the less discomfort you can feel. CONSISTENCY IN WORKOUTS

This is what the Repetitive Bout Impact is known as. Over each repetitive bout, the body’s reaction to a stimulus declines.

Over each repetitive bout, the body’s reaction to a stimulus declines.

The Repetitive Bout Impact is verified by hundreds of tests. The basic mechanism by which it happens is not well known, but it has been well established that it occurs. The Repetitive Bout Effect of Your Life

The Repetitive Bout Effect reminds us that the more we do something, the less it affects us. CONSISTENCY IN WORKOUTS

There are several ways to think throughout life about this influence.

Doing thirty push ups will make you stronger if you haven’t done any strength training. However, after a couple months of that, an additional thirty push ups do not actually develop new muscle.

You will experience an acute caffeine surge as you drink coffee for the first time. However, one cup of coffee appears to make less of a difference following years of intake.CONSISTENCY IN WORKOUTS

You’ll lose weight when you start eating fewer meals.

However, after the first ten to fifteen pounds fall off, the smaller section slowly becomes the normal component and stalls for weight loss.

On the first day in service, making ten sales calls will lead to a major boost in total revenue. However, it is unlikely that making ten sales calls for the 300th day in a row would have a significant effect on total revenue.

When you see them neatly lined up in an essay, these explanations make sense. However,  we also curse ourselves out in the real world for a lack of development.

Let’s claim that you want to lose weight and that you haven’t worked out before.

You start running twice a week and you’ve lost ten pounds pretty fast. The Repetitive Bout Impact sets in at some point, your body adapts, and the weight loss slows. Suddenly, twice a week, you’re already going, but the scale is no longer shifting.

The understanding of these declining outcomes as any form of failure can be very clear.

“It’s really happening. I’ll make some gains, and then I’ll reach a plateau.

“Ohhh, I work out every week. I feel as if there’s nothing happening.”

“I have tried everything. Exercise is not working for me.’

Except, it succeeded. In reality, when it created a new effect and then your body changed and got stronger, your original workout performed exactly as it was meant to. Now, your body has a new baseline. You need to add something new to the equation if you want to reach a higher degree of performance.

3 Lessons on Progress

Three lessons on change will show us the Repetitive Bout Impact.

First, it is a perfect way to reduce the discomfort of stressful sessions to perform a light amount of work. Imagine that on Monday you are doing a quick 1-minute pushup exercise and on Friday you are doing a tough 10-minute pushup session. The Repetitive Bout Impact says that the soreness will be minimised following Friday’s exercise. This is merely because earlier in the week you had an easy practise. Simple job is going to make a difference.

Second, the amount of work you need to do to hit your full production level is greater than what you are currently doing. You have space to improve until you are still operating at 100 percent of your capacity. And the Repetitive Bout Effect tells us that all the usual stimuli in your life have probably adapted to you. If you wish to attain a new level of achievement, a new level of work must be set in place. This doesn’t mean that you can start doing as much work as possible. However. it does mean that you can’t expect one little shift to work indefinitely if you start small. You have to graduate to the next level on a permanent basis.

Third, for long-term results, intentional practise is important.

It is a peculiar kind of laziness to do the same sort of job over and over again. You can’t go to the gym every week, run the same three miles, and continue to experience ever-improving outcomes. You’ve seen all the outcomes that three-mile runs can produce after a few months of repetitive training. This is after the body has adapted to the stimulation. This is why it is necessary for long-term development. Through this, we can learn new skills. Skills which can  be mastered in one to three practise sessions. Having a routine of conscious practise will help you stop carelessly practising activities. Activities that do not have much benefit anymore.

The big takeaway here is that for a little bit, things will work and then we will get used to them.

As Marshall Goldsmith said in his best-selling novel, “What brought you here isn’t going to get you there.” Doing the same thing over and over again would inevitably lead to a stagnation, even though it succeeded for a long time. Nothing is going to happen if nothing happens.


I Want to know more.
Scan the code