Whether you're training at a big gym like Goodlife Holland Park or working out in your local Brisbane studio, getting results isn't about using every machine available—it's about following the right principles consistently.
As a personal trainer in Brisbane, I see it every day: people doing lots of "movement" but getting nowhere fast.
Are You Working Out or Just "Moving House"?
Picture this: You show up at the gym, hop between machines, try whatever looks interesting, and leave feeling like you've "done something." Sound familiar?
I call this "moving house" training. When we moved house last year, it was exhausting work—lifting heavy furniture, carrying boxes, hours of physical effort. But if I repeated that exact same activity week after week, my body would quickly adapt and stop changing.
The problem? Random exercise without progression is just activity, not training.
Einstein said it best: "Insanity is doing the same thing over and over again and expecting different results."
If you're working out but not seeing results, it's time to ask why.
The Solution: Progressive Training That Actually Works
Here's what separates effective training from just "moving":
1. Follow a Structured Plan
Stop wandering around the gym. Pick 4-6 core exercises and stick with them for weeks at a time.
2. Progressive Overload is Everything
Your muscles only grow when they're forced to adapt. This means gradually increasing either:
Weight (while keeping reps the same)
Reps (while keeping weight the same)
3. Use Proven Progression Methods
Option A: Strength Cycles (4-6 weeks)
Week 1: Squat 3 sets of 8 reps at 60kg
Week 2: Squat 3 sets of 8 reps at 62.5kg
Week 3: Squat 3 sets of 8 reps at 65kg
And so on...
Option B: Volume Cycles (4-6 weeks)
Week 1: Squat 2 sets of 8 reps at 60kg
Week 2: Squat 3 sets of 8 reps at 60kg
Week 3: Squat 3 sets of 10 reps at 60kg
And so on...
Option C: Pyramid Training Mix both methods in one workout: Squats: 12, 10, 8, 6, 4 reps (increasing weight each set)
4. Track Your Progress
If you're not writing it down, you're not progressing. Use a simple notebook or app to record weights, reps, and how you felt.
5. Consistency Beats Perfection
Three focused 45-minute sessions beat five random hour-long workouts every time.
The Bottom Line
Real results come from intelligent progression, not exercise variety. Master the basics, track your progress, and give your body a reason to change.
If you nail these fundamentals, your gym efforts will pay off faster and bigger than you realise.
Ready to Transform Your Training?
At 49, I'm in the best shape of my life—and I want to help you feel the same. Aging doesn't mean decline. Yes, it takes effort and smarter choices, but the rewards are worth it.
If I can do it, so can you.
Ready to start your journey? Book a call with Adam Petford today and let's get results—together.
Adam Petford - Brisbane Personal Trainer specialising in Mobile Personal Training and Strength & Fitness for Adults Over 40
