In my initial conversations with most of my athletes, we almost always cover the subjects of sleep, nutrition, and training. When we get to the subject of training, I often find the prevailing belief is that longer and/or higher volume workouts equate to better results. I can understand the logic behind this - if some is good, more must be better, right? It’s tempting to fall into the trap of thinking that spending hours in the gym, or cramming a ton of work into a short period of time, will lead to superior gains in muscle, endurance, and physique. In reality, however, the majority of quality research suggests that longer and higher volume training is not necessarily better. Below are some of the reasons why this is the case for many athletes:
Risk of Overtraining and Injury: Longer workouts can increase the risk of overtraining, which occurs when the body is not given enough time and resources to recover between sessions. This can lead to fatigue, decreased performance, and even injuries. Shorter workouts, on the other hand, often allow for more effective recovery, reducing the risk of burnout and ensuring that your body is primed for each session.
Efficiency and Intensity: Shorter workouts usually encourage greater efficiency and intensity. When you're working with a limited time frame, you're more likely to focus on high-intensity exercises, which are proven to be highly effective. If I could stress one thing to most of my athletes, whether they have a focus in CrossFit or powerlifting or triathlons, it would be that the magic is in the intensity and the intention.
Diminishing Returns: The concept of diminishing returns plays a significant role in fitness. When you first start exercising, your body responds quickly to the increased activity, yielding noticeable results. As I like to say, everything works for a little while, but few things will work long-term. As you extend the length of your workouts, the benefits begin to plateau for a multitude of reasons. These reasons can include a lack of focus, lack of intensity, and increased fatigue on the central nervous system.
Adaptability and Sustainability: One of the most critical aspects of any fitness program is sustainability. Long workouts, or workouts that cram too much into too short of a time, can be difficult to maintain over time, especially for those with busy schedules. Shorter, more intense workouts are easier to fit into a busy day and are more likely to become a long-term habit. Consistency is key to achieving and maintaining fitness goals, so finding a sustainable routine is crucial.
Mental Focus and Motivation: Longer workouts can lead to decreased focus and motivation. After an extended period of time, it's common to lose concentration and enthusiasm. Shorter workouts are easier to stay mentally engaged with, leading to better form and technique, more energy, and often a more enjoyable experience. This increased focus will translate to better results in the long run.
The Wrap Up and, of Course, The Nuance: In the world of fitness and athletics, longer workouts and higher volume workouts aren't always better. Yes, there are some exceptions, although I would argue even these exceptions are not the case all of the time. If your sport is ultra-distance running or Ironman triathlons, you have to do the long grinds and high volume training. There is no way around this is you want to be able to perform on game day. Even in these cases, however, athletes who incorporate some shorter sessions at a higher intensity tend to have better results and less injuries. Overall, quality beats quantity, and shorter workouts can often deliver superior results with fewer risks. By focusing on intensity, efficiency, and sustainability, you can create a training routine that fits your lifestyle and helps you achieve your fitness goals without the drawbacks of overtraining and injury. So the next time you're tempted to add extra time to your workout, or cram more sets into a shorter time period, remember that sometimes less is more. Prioritize smart, focused training and enjoy the benefits of a healthier, happier body.