Delivering Maximum Effort

Here is a scenario some of us are familiar with. You decide you are going to complete some sort of workout. Because you want to get stronger, faster, better. You go to the gym, running track, or wherever you are going to exercise.

You’ve chosen whichever media medium you are going to use. You are somewhat excited about the workout. The music is going and now you jump in, feet first. You may or may not have agreed upon a certain number of laps, sets, reps, and weight amounts you are going to use. The first few laps, the first few sets and reps you are feeling pretty good and you are committed to putting the work in.

As the workout progresses, however, your maximum effort starts to waver. Songs play that don’t quite match the intensity you want to put forth. Maybe you pause to address the issue, spending time searching for the right track. You find a better song and get back to work, but now you’re not in the same fired-up state you were earlier. Still, you try to push on with your laps, long run, or weight training, attempting to recapture that peak intensity.

Some time has passed and now you get a phone call. Once again, your maximum effort is going to be tested again. You have a couple of choices: ignore the phone call and continue with the run or workout; mind you, you are still building up the endorphins and euphoric feelings to complete or you can take the phone call and lose your momentum.

You choose to take the call, and now your workout is taking much longer to complete. Your motivation is waning, and that maximum effort you promised yourself is slipping away. You start shortening your sets and reps, or you find yourself running at a much slower pace. Eventually, you stop short, falling shy of the laps you wanted to complete, the miles you intended to run, or the heavier weights you hoped to lift.

This has happened to all of us, in one form or another. We just didn’t put in the maximum effort and we know we didn’t. We will rationalize and tell ourselves, “We will do better next time”, and “We still have plenty of time to reach our goals”. Hopefully making ourselves feel better over the epic fail of Maximum Effort.

What is Maximum Effort?

Let’s take a dive and go into the meaning of maximum effort. The Merriam-Webster dictionary defines “maximum” as “the greatest quantity or value attainable or attained” (“Maximum,” n.d.). Merriam-Webster also defines “effort” as “conscious exertion of power: hard work” (“Effort,” n.d.). Combining these definitions, we can understand “maximum effort” as the greatest possible conscious exertion of power or hard work that one can achieve.

Now that we have more clarity about maximum effort, we know that maximum effort is not just quantified to an exercise or weight loss program. There are many ways to incorporate maximum effort into our daily lives, which will help us become more productive. We have to get past the mindset of “it’s good enough” because if we don’t have the time and put in the maximum effort when we originally started the exercise, weight loss program, school paper, job assignment, etc., how are going to have the time to go back and put in the maximum effort to get any of the aforementioned tasks completed?

Executing Maximum Effort

Set Clear, Specific Goals

1. Define what “maximum effort” means for each workout or task
2. Use the SMART criteria: Specific, Measurable, Achievable, Relevant, Time-bound
3. Write down your goals and keep them visible during your workout and look at them in-between sets

Minimize Distractions

1. Choose a dedicated workout space
2. Put your phone on “Do Not Disturb” mode
3. Listen to your playlist the night before to avoid mid-workout interruptions. This will keep your maximum effort at peak performance

Use the Power of Visualization

1. Before your workout, visualize yourself completing the laps, long run, and weight training session, and the feeling of success
2. Imagine how you’ll feel after giving your maximum effort
3. Use this technique during tough moments to push through

Implement Progressive Overload

1. Gradually increase the challenge (weight, reps, distance, etc.) over time
2. This ensures you’re always pushing your limits and not plateauing or becoming complacent

Find Your “Why”

1. Define why this means so much and meaningful reasons for your fitness journey
2. Remind yourself of these reasons when you feel like giving up

Use Positive Self-Talk

1. Replace negative thoughts with encouraging ones
2. Develop a mantra or phrase to repeat during challenging moments

Track Your Progress

1. Keep a workout log to see how far you’ve come
2. Celebrate small wins to maintain motivation

Partner Up or Join a Community

1. Work out with a friend or join a fitness class for accountability
2. Surround yourself with people who inspire you to give your best

Practice Mindfulness

1. Stay present and focused on each rep, step, or movement
2. Use breathing techniques to maintain concentration and manage fatigue

Recover Properly

1. Understand that maximum effort requires proper rest and nutrition
2. Plan recovery days to prevent burnout and maintain long-term consistency

Me and Maximum Effort

From personal experience, I know what it’s like to want to get things done and fall short of effort. Whether it’s taking care of tasks around the house, working out at the gym, or getting projects done at work. I too rationalize and tell myself whatever I need to; to feel better about what I haven’t accomplished.

First, I remember, progress not perfection. And then I break down the maximum effort steps. While looking at it, there seems to be a lot to accomplish. When you go through the steps, this becomes easier. Some of your maximum effort gains may stay the same and some of them are evolving. But try not to just go through the motions. Take some time to reflect on what you’ve done and take pride in it. Rome wasn’t built in a day and no one else will be as big a cheerleader for your growth and development as yourself.

Here is an example of how I use the maximum effort workflow in my gym routine:

Set Clear, Specific Goals

• The muscles I am focusing on for the day means using maximum effort to take each set to failure, meaning I can no longer pull or push the weight at that particular moment in time

Minimize Distractions

• I choose what I am going to listen to before I get to the gym. This way I am not looking for the right music. I recommend a subscription for YouTube Premium or any other music subscription where you don’t have to worry about ads popping up. This way you won’t have to manually press the skip ad icon and risk being side tracked by looking at text messages, social media notifications, news feeds, etc. It’s best just to push play and keep it pushing.

Use the Power of Visualization

• I see myself approaching whichever piece of equipment I am going to use and I visualize the motions of the lift in my head. Being mindful of proper form and breathing.

Implement Progressive Overload

• Depending on my workout goals for the day, I will increase the weight accordingly

Find Your “Why“

• If I am not feeling the gym or I feel like I am not putting forth the maximum effort, I remind myself why I am even there. Which is to get better and see results

Use Positive Self-Talk

• During challenging moments, when I want to stop, I remind myself of what David Goggins says, “Don’t stop when you’re tired, Stop when you’re done” (I highly recommend listening to David Goggins. He is a guy who, despite everything life has dished out, pulled himself up by his bootstraps and has accomplished many things. He is quite the speaker)

Track Your Progress

• I keep a log of my workouts along with sets and reps

Partner Up or Join a Community

• Marissa and I go to the gym together. It’s nice because this is more time we get to spend together, working towards our fitness and health goals and encouraging each other along the way

Practice Mindfulness

• It’s easy to get distracted and think about life when you’re working on a particular task. When I am working out, I am laser-focused on my workout. The weight I am going to lift, my form, and my breathing. I am not lifting weights and thinking about what we are going to have for dinner or this or that. I am present, focused, and mindful of the moment.

Recover Properly

• I make sure I eat and take in as much nutrition as I can. I work on getting enough sleep and I find ways to power down my mind for mental clarity and health

Conclusion

We can achieve great things when we put our minds to it. Sometimes we provide ourselves with roadblocks. We have to be able to look and find solutions for our roadblocks. Because if we don’t find solutions, we are just complaining. Maximum Effort is a driving force that helps us accomplish any objective with the fortitude and satisfaction of achieving our fitness goals. Now put forth maximum effort and conquer your world.

Remember, providing maximum effort is as much about mental preparation and attitude as it is about physical exertion. By implementing these strategies, you’ll be better equipped to push your limits and achieve your fitness goals.

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Works Cited:

“Effort.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/effort. Accessed [2024/10/12].

“Maximum.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/maximum. Accessed [2024/10/12].