Train Like a Scientist: the formula for results
Scientists are not usually the people we think about when we think of the gym, training, or other very physical endeavors… but maybe they should be!
Their analytical process can help us make more progress by providing a formula that helps us focus on solutions rather than setbacks and sets us up to make tangible, quantifiable progress!
How do we do this? Just follow the scientific formula!
Step 1: Ask a question
What is your training goal(s)? What results do you want to see when training? Turn that into a question.
I want a juicy peach (a.k.a bigger butt) → “How can I grow my glutes?”
Step 2: Research
Watch videos, read books, look into trainers and credible sources of information to determine what variables need to be taken into account to figure out the answer to your question/accomplish your goal.
Tip 1: Not all sources are created equal. It may be tempting to just follow the advice of a popular fitness influencer but you’d be better off finding a more qualified source such as a certified personal trainer or someone with an advanced degree.
Tip 2: Keep it simple. Typically, if the exercises look really complicated or the programming has a ton of variety, it’s probably not worth your time.
Tip 3: try not to take too long on this step; if you’re anything like me you get stuck in the planning phase, getting overwhelmed by all the possibilities. Just pick a couple of credible sources to draw from then move onto the next step.
Step 3: Construct a hypothesis
Based on your research, make a declarative statement about what actions you will take, how long you’ll take them, and what you propose the outcome to be.
My research showed that visible progress can take at least 6 weeks and muscle growth in particular requires progressive overload and can be trained multiple times per week. → “I can grow my glutes by doing squats, deadlifts, and hip thrusts 3x per week for 6 weeks, increasing the intensity each week by adding 2-5lbs and/or 2-5 repetitions to each exercise.”
Step 4: Experiment
Put your hypothesis to the test and get moving! Perform the routine you’ve laid out for the allotted amount of time, frequency, and duration.
But before executing your plan… make sure you determine your method of collecting data!
Step 5: Collect Data
The only way to know if your experiment is working is to diligently and consistently collect data. For our purposes, there are two different types of data you will need to collect:
Methods of Data Collection
Progress Tracking: how you will concretely measure improvement.
Before & after photos/videos (aesthetic or performance changes)
Body measurements (i.e. glute circumference)
Performance measurements (i.e. vertical jump test)
Notating reps/sets/intervals (strength or endurance changes)
Relevant Factors: any other data required to get an accurate and detailed picture to help determine the efficacy (effectiveness) of your experiment.
How many reps/time interval
Perceived effort/energy levels — usually on a scale of “1-10” or “easy, moderate, hard”
Missed sessions with an explanation of why they were missed
Food & water intake throughout the day
Hours of sleep the night before
Where you are in your cycle (if you menstruate)
Tip 1: just like the research phase, don’t spend too much time prepping; it’s easy to get overwhelmed by all the different methods and factors, you can always change or add more in later on in the experiment.
Tip 2: just choose a couple you find most relevant to your goal(s) and what your research has told you is important and keep track of. If your goal isn’t related to weight loss or gain, you wouldn’t include scale numbers or focus too hard on being in a calorie surplus or deficit.
Step 6: Analyze Data
Determine what variables are working well/you enjoy. Recognize what may not be working and determine why not. Total how many days were missed, what your average level of perceived effort was, what improvements or lack of improvements do you see, etc.
I really enjoy lifting heavy but I haven’t been able to recover properly and I’m always sore.
Tip: remember this is all just DATA. If during review you notice a negative pattern or correlation, do not take it on as a personal failing, it simply means that one or more variables need to be adjusted, added to the collection process, or taken into greater consideration.
Step 7: Draw Conclusions
Come to a conclusion about the analyzed data; if the conclusion indicates that what you’re doing is working and you can sustain it, continue with your plan as is for another round of testing; if the conclusion indicates that there are variables that need to be changed, make those changes, revise your hypothesis and retest.
I can handle the heavy lifts but 3 days per week might not give me enough time to recover between sessions → "I will reduce my training to 2 days per week but keep the same intensity per session.”
What You Gain Following the Scientific Method:
Insight into how different factors impact your performance/results.
Determine methods that work and don’t work for you specific goals.
Find a starting point from which to build off of rather than getting overwhelmed by possibilities.
Quantifiable data to inform you of how much progress you’re actually making.
So you’re ready to apply this method BUT… you’re still not sure where to start.
Take the (figurative) leg work out of using the scientific method and join Mvmnt Method: a cross training program for athletes, performers, and active bodies that utilizes data collection and effective programming to get you results!
You’ll have unlimited access to an on-demand library of varied training styles as well as 1-on-1 coaching to help you determine your goals, effective methods of achieving them, and accountability to help you throughout your entire “experiment.”
