by Chad Ryan – Speakeasy of Strength Coach
Think of your weights like Goldilocks, not too light, not too heavy, but just challenging enough to make you pay attention. In a training session, the goal isn’t to lift the biggest thing in the room. It’s to lift the thing that asks something honest from you. Nudging you to think.
A good weight should feel friendly at first, slightly suspicious halfway through, and a little spicy by the end. If you finish a set thinking, “That was cute,” it might be time to reach for something heavier. If you’re wrestling the weight from rep one, holding your breath, or losing good form early, that’s your cue to scale back and regroup.
Self-regulation is the quiet superpower of smart training. Some days are “let’s see what happens” days. Other days are “let’s move well and live to lift again” days. Both count. You’re allowed, encouraged even, to change your weights mid-session. That’s not failure; that’s awareness.
Which is its own version of Strength btw. Your coach is there to instruct and empower YOU to do the BEST for YOU that day.
Here’s the friendly science-y part: your body adapts to what you repeatedly ask of it. WHOA?! WAIT, Let’s read that again…. Your body ADAPTS to what you REPEATEDLY ask of it. When muscles are gradually challenged with a little more load over time, what we call “progressive overload”, they respond by getting stronger, more resilient, and better at supporting your joints and everyday movement. Staying with the same weight forever eventually teaches your body to coast (it adapted y’all). Gently asking for more is how progress keeps happening.
A challenge should feel intentional, not punishing. Let this be the year we play at our edge. Stay curious. And remember: Progress doesn’t come from going all-out every time, it comes from showing up, tuning in, and choosing a weight that makes you work without stealing your joy.
Yours (in nudgin’) always in all ways,
Nudge Judy (Coach Chad)
PS: If you’re ready to make a change for the stronger, we’re here for you. Hit the button to see our latest offer!