3569: Training Frequency AND Small Additions Produce Big Results by Ross Enamait on Fitness Mindset

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[00:01:01] This is Optimal Health Daily. Training frequency and small additions produce big results, both by Ross Enemite of RossTraining.com, and I'm Dr. Neal Malik, your host and narrator. Hey there, welcome to another Tuesday edition of Optimal Health Daily. This is just one of a bunch of podcasts where we read to you from blogs for free, so that you don't have to read them yourself. Except on Fridays. That's where I usually answer your questions.

[00:01:27] Oh, and to check out our other shows, just search for Optimal Living Daily wherever you're hearing this. Let's get right to it as we optimize your life. Training Frequency by Ross Enamait of RossTraining.com

[00:01:45] Following my recent post on Tara Scott, I received several questions about exercise frequency. As mentioned in the original entry, Tara has exercised daily for over 2,700 consecutive days. At age 46, she is in tremendous physical condition. She possesses a rare mix of strength, flexibility, agility, and more. Unfortunately, after sharing her story, it appears that some readers confuse the message behind it.

[00:02:13] I do not share stories of this nature with the hopes that everyone will copy what they see. I am certainly not suggesting that one must train every day of their life. Instead, when witnessing an athlete such as Tara, it is wise to fall back on Bruce Lee's classic advice. Quote, Absorb what is useful. Discard what is not. Add what is uniquely your own. End quote. The true value behind Tara's story is witnessing how she embraces movement.

[00:02:43] The body is designed to move. We were not intended to be sedentary creatures. Tara is not running herself into the ground. Instead, she does what she enjoys. She embraces her body's natural tendency to move and remains active by balancing intensity. She adjusts her workload according to feel. She listens to the feedback that her body provides. There are hard days, light days, and others that land somewhere in between.

[00:03:09] Clearly, it is not necessary to exercise each day. It is, however, useful to be reminded of the human body's potential for movement. It's also nice to see someone who enjoys her work. Far too many people have been fooled to believe that exercise is only useful when you're beating yourself into the ground. Tara proves otherwise. I highly doubt that anyone will remain so consistent without true passion for movement.

[00:03:34] As for finding your ideal training frequency, there isn't a definitive answer that can be applied to the masses. As I've discussed previously, answers regarding frequency depend on several factors, like volume and intensity. Personally, I don't pay attention to days on and days off. I enjoy training, so I strive to move each day. I approach every day as a new day, however, where decisions are made based on the present, not the past. If I feel run down, I back off.

[00:04:04] If I feel fresh and strong, I push myself accordingly. I'm always willing to make adjustments if and when necessary. In summary, embrace the body's natural tendency to move. Exercise and movement should not be loathed. You will naturally perform more often and better when doing something you enjoy. Personally, I love training. I'd much rather lift than sit in front of the television. I also enjoy the outdoors.

[00:04:31] If I am feeling run down, I'd rather take a brisk walk outside instead of sitting idle on the couch. The combination of light movement and fresh air will often recharge my batteries more than any recliner. Once again, though, it's important to make individual decisions based on how you feel. Find what works for you. There will never be a singular approach that works for all. Quote, The shoe that fits one person pinches another.

[00:04:58] There is no recipe for living that suits all cases. Carl Jung Small editions produce big results. By Ross Enemite of RossTraining.com Heavy carries with any odd object are extremely taxing. The body is challenged from head to toe with each step that you take. Extended carries also become a mental challenge as you resist the temptation to drop the odd object.

[00:05:28] Yet, despite the physical and mental benefits, heavy carries are still far from ordinary. After posting an image of me doing a heavy carry to my Facebook page, I received over a dozen emails from individuals asking about the exercise and how to create sandbag routines. Small editions accumulate. Fortunately, you do not need to overhaul your entire program to include heavy carries.

[00:05:53] Simply adding a heavy carry as a finisher to an existing routine could serve as a valuable addition. That's it. Finish one or two workouts per week with five or ten minutes devoted to carrying a sandbag. It may not sound like much, but ten minutes can seem like an eternity when carrying a massive bag. Small editions here and there often accumulate into something much more significant. This concept is particularly true with a powerful tool like a sandbag.

[00:06:22] Throughout my sandbag DVD, I stress the simple fact that less can be more. Don't always view new or different tools with a routine mentality. It's likely that you already have an existing routine. Additions can be subtle. You don't need to knock everything down and start from scratch. The addition of a sandbag carry doesn't mean that you need to rewrite your entire weekly program. Start with a finisher or two throughout the week and see how you respond.

[00:06:51] If heavy carries are new to you, expect to be surprised at the difficulty. In time, you can gradually add more work if you desire. Don't rush the process, however. The body will need time to adapt. Patience is a virtue. Your ability to positively adapt will increase if you're patient and gradual with your additions. I always encourage ambition, but don't let your mind get ahead of your body. An overzealous approach can cause more harm than good.

[00:07:20] One of the most common mistakes I see with sandbags comes from individuals who are overly ambitious. Many have never trained with a sandbag before and attempt to dive headfirst into an intense sandbag-based routine. Don't make that mistake. Exhibit patience along with your hard work. I have trained with sandbags for over 15 years, and they are still challenging to me. However, I can handle much more sandbag work now than I could many years ago.

[00:07:49] My body has had the chance to gradually improve. It's not an overnight process. Final thoughts. In summary, it's useful to view your training as a continuous journey. Throughout your travels, you will add bits and pieces as your body continues to adapt and grow stronger. Don't view your training as a short race that you must figure out in one day. In the end, you'll realize that the patient and consistent approach is much more rewarding and beneficial.

[00:08:19] Quote, When you are through changing, you are through. Bruce Barton You just listened to the posts titled, Training Frequency and Small Editions Produce Big Results. Both by Ross Enemite of RossTraining.com. And I'll be right back with my commentary. Pink Panther us here. Coach and Spotify are teaming up to bring music and style together, and they want you to be part of it.

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[00:09:18] So your Vitals app, now with heart rate variability, can tell you when something is off. And your readiness score can let you know when to rest and when to push. Hear the story in every heartbeat with Apple Watch Series 12. The features described are for wellness purposes only and not for medical use. iPhone 11 or later required. Based on Apple conducted study of heart rate accuracy, August 2026. Visit Apple.com slash Apple Watch Series 12. Dr. Neal Malik here for my commentary. In the first post, Ross discussed how important it is to listen to your body.

[00:09:46] One training style and frequency may work for one person, but not necessarily for you. The American College of Sports Medicine says that when you're just starting out and getting into strength training or resistance training, it's best to think about performing these types of exercises twice a week with at least one day of rest in between. But these are just recommendations. Recommendations are not requirements. So, know yourself. And to quote Ross in his second post,

[00:10:16] don't let the mind get ahead of the body. If we try to do too much too fast, we can end up causing ourselves injury and delaying our progress indefinitely. All right, that'll do it for me for today. Thank you so much for listening. Thank you for being a subscriber of the show. Thank you for sharing the show with someone. I hope you have a great rest of your day. And I'll see you back here tomorrow where your optimal life awaits.