The simple 3 step formula to getting results at the gym

We all want results in the gym. That goes without saying.

Otherwise what is the point of all the hard work, the sweat and muscle soreness…

I know I am not painting a very good picture of the gym especially if your new to the gym or have not trained in a while, with all this talk of hard work, sweat and muscles soreness…

But, it is not all doom and gloom. Of course, there is the release of the hormones, like serotonin and norepinephrine, which helps relieve the feelings of depression, and the increased production of endorphins, which helps produce that feel good effect, like you’re on the top of the world.

Regardless of your goal, weight loss, strength training, functional training, gaining independence again, moving without pain, it all comes back to, are you getting the results you desire.

So, what is this 3 step formula to getting great results?

Is this formula simple? Yes…

Is this a magic bullet? No…

Very simply it is

Step 1: Coaching or in other words Personal Training. This can be One on One Personal Training or in a small Semi-Private style Personal Training with One coach and up to 4-6 members. The important thing is you have a Personal Trainer to give you coaching.

Why do you need a Personal Trainer to give coaching? Because a coach will help design a program specific for you, your needs, your goals and where you are physically and mentally at this point in time. No two people are alike, and no fitness program should be a copy of someone else. It needs to be individualised.

But getting coaching from a Personal Trainer goes beyond creating a fitness program. Coaches will ensure you learn the exercise technique safely and correctly. As we like to say here at Adaptive Strength, we teach you not only how to do the exercise, but why you are doing it. The why is important, because the why has to come back to helping you achieve your goals and get results. No “funky” exercise just to be different, only practical exercises which you can succeed in doing with your current physical limitations, all with the mission to help you get results.

Coaches also help with the next step in the formula, Accountability.

But there is a catch here, and it is a big catch. When most people think of accountability, they think of the coach constantly calling and reminding and following up why you did not make a session. Yes, this is a form of accountability, but this is external. In the short term this works, but as a long term strategy, it is full of pitfalls.

You see, when you pay someone to hold you accountable, you are actually disempowering yourself, and building a relationship of co-dependence, which is shifting you away from become independent.

At Adaptive Strength, we know the most important relationship anyone can have is with themselves and because of this we try to empower our clients with the practice of self-accountability, which revolves around self-honour (accept yourself), integrity, respect and working to become independent.

What is it that makes a client want to come to the gym a few times a week, week in, week out for many months, but hopefully for a life time? What helps build that consistency? There are so many reasons, but one that I hear often is the feeling of belonging. They feel like the gym is their second home.

When I hear this from our client’s here at Adaptive Strength, nothing makes me prouder. It means we are doing something right. It means we have built an environment that is welcoming, enjoyable and all about celebrating the effort in turning up, as turning up is, success. Turning up is within the client’s control. This is what builds consistency.

When a gym gets this right and can empower their clients through good coaching to practice self-accountability, have an environment that promotes consistency, then the client will get results.

If you want to find out more about how the Adaptive Strength’s – Movement, Strength & Recovery model can help you get results schedule a free consultation so we can discuss your goals, any injuries & fears that may be holding you back and why Adaptive Strength is different than anything else in Perth.   

Book a call today and start your 3 step formula.

Click Here To Book a Call With Sam (Head Coach)

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.