Exercise: It’s Supposed to Be Hard (3 Phases of Learning)
“Everything is hard before it is easy”.
- Goethe J.W.
This week’s post is about working out!
More specifically, it's about the 3 Phases of Learning and how you can use them to make sure you’re getting the most out of the time you’re spending working out.
Have you ever felt discouraged when you first start working out because everything feels hard?
Have you ever felt discouraged when you try something new because it feels hard?
Have you ever felt humbled by something you thought you’d be able to do easily, but couldn’t?
You’re not alone.
If you’ve ever watched any of those videos where athletes try a new sport (like a pro footballer trying ballet) you’ll realize that new things are hard, no matter how fit you are, and that’s okay.
In strength training especially, it’s actually a literal part of the process.
So much so, that we have a name for it. It’s the first phase of learning: Cognitive.
And it’s my job as a coach and trainer to get, even my most seasoned clients, back into that stage.
Let’s break it down, shall we?
We have 3 Phases of Learning:
1) Cognitive
2) Associative
3) Autonomous
Cognitive - During this stage, you’re trying to work out how to perform the exercise. You’re expected to be inconsistent and make mistakes. You’re actively problem-solving and there’s lots of self-talk involved. Repetition and focus are key here.
Associative - During this stage you’re learning how to perform the exercise well. You can do the exercise with less thought now, but there’s still thought required and self-talk. It starts to feel smoother and more natural. This is where you’ll most likely spend the bulk of your workouts.
Autonomous - During this stage, you’ve mastered the exercise. It’s almost automatic and requires minimal (if any) thought or self-talk. This stage often feels effortless. I know clients are in this stage when they’re talking to me a lot while performing the exercise ;) Gotcha.
Let’s use a push-up as an example:
Cognitive - You’re just learning how to do a push-up. Figuring out where to place your hands and arms, how to keep your abs engaged, and how to keep your legs strong. Form feels weird and really hard to maintain. You have to coach yourself through it the entire time, thinking a lot about doing everything at the same time. Maybe you can do one or two on a good day.
Associative - You feel like you’ve got the form down right. You still have to mentally think about engaging all your muscles, but you can definitely do more now.
Autonomous - You can get down on the floor at any given time and do a good amount of push-ups without thinking about form at all. It feels natural and you can talk to someone while doing them.
Once you hit the autonomous stage of regular push-ups, you can feel free to get a little crazier with it (essentially, getting yourself back into cognitive or associative). You’d do that by making them harder, for example, adding weight, doing them with your feet on something, trying one-handed push-ups, etc. Fun!
All that to say, being bad at something to start, isn’t bad.
It DOES NOT mean that you ARE bad.
It means that you’re learning.
It means that you’re trying something new.
It means that you’re challenging yourself.
… and that’s amazing.
Remember my favorite Nike commercial I shared a while back? Click Here
When you workout, you ideally want a mix of exercises that feel super smooth and fairly effortless, but you also want (need) to challenge yourself and get out of your comfort zone sometimes. There should be moments in your workout where you feel comfortable, and moments where you don't. That's how you'll get the most out of your time. If it all feels hard, you'll get discouraged and burn out quickly. If it all feels easy, you won't give the body the stimulus it needs to grow/change.
Playing new is something to always strive for.
So, the next time you try something new, remind yourself:
“I’m in the first phase of learning, and that’s awesome.”
If you’re looking for a safe space where you'll receive support and guidance in achieving your health goals, you're right where you need to be :) Submit a client application to receive your free 15 min consultation with me. I work with clients all over the world-changing their relationship with their health and wellness so that they can reestablish trust in their bodies and feel empowered and confident that they’re always making the best decision for themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By utilizing lifestyle and behavior adjustments with an emphasis on self-care, I guide and support my client’s in achieving their health goals and bridging the gap between where they are now and where they want to be.
