Episode 27: Are You Sandbagging?

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore the concept of “sandbagging” in fitness—underestimating one’s own strength and limiting potential. Through personal anecdotes and practical insights, the conversation highlights how self-imposed barriers can hold you back and how recognizing your own capacity can unlock true growth in both fitness and life. By focusing on personal progress rather than comparisons, listeners can learn to push beyond perceived limits and achieve meaningful results.

The episode challenges conventional ideas of what defines a “hard” workout. Effort doesn’t always mean being out of breath or drenched in sweat—it’s a personal and subjective measure that varies day to day. Heather and Valerie discuss how redefining effort and prioritizing quality over quantity can lead to more satisfying and sustainable results. They debunk myths that equate intensity with success, encouraging listeners to rethink their approach to fitness.

The conversation also dives into the science of effective strength training, emphasizing the importance of creating muscle tension for growth. By focusing on strategic programming, mixing muscle groups, and avoiding redundancy, the hosts demonstrate how a refined approach can yield better outcomes. Listeners are invited to embrace consistent, high-quality effort and a growth mindset, making once-daunting tasks more manageable.

This episode encourages you to break free from limiting beliefs, redefine what “hard” means in your training, and take actionable steps toward unlocking your full potential. Whether you’re a beginner or an experienced athlete, the insights shared in this discussion can help transform your fitness journey. Don’t miss this opportunity to elevate your mindset and results with practical strategies and inspiration

Episode Summary

(0:00:10) - Exploring Sandbagging in Fitness (9 Minutes)

Hosts Heather Adams and Valerie Lusvardi explore the concept of sandbagging in fitness, where individuals underestimate their strength and limit their potential. They share personal stories about overcoming self-imposed limits, emphasizing the importance of focusing on personal progress rather than comparisons. The discussion highlights how a coach’s encouragement can instill the confidence to push harder and achieve more, breaking through barriers in fitness and life.

(0:09:04) - Effort Over “Hard” Workout Ratings (4 Minutes)

Heather and Valerie discuss the importance of focusing on effort and quality in workouts, highlighting how effort is subjective and varies from day to day. They debunk the misconception that a “hard” workout must leave you out of breath or sweating profusely. Personal anecdotes, including experiences with programs like Orange Theory, help illustrate how redefining effort can transform fitness routines into more fulfilling and sustainable practices.

(0:13:17) - Understanding Tension in Strength Training (8 Minutes)

This chapter dives into the science of strength training, focusing on the importance of creating tension for effective muscle growth. Heather and Valerie explain how hypertrophy requires controlled intensity and good form, rather than high-speed circuits or excessive sweating. They explore the concept of progressive overload and the dangers of “sandbagging,” where insufficient loads hinder progress. Listeners gain actionable tips for optimizing strength training through proper techniques and load management.

(0:21:17) - Effective Workout Programming (12 Minutes)

Heather and Valerie share insights into strategic workout programming, emphasizing variety and quality over redundancy. They advocate for mixing muscle groups, such as pairing quad exercises with biceps or chest movements, to maximize efficiency. The discussion challenges the reliance on soreness as a marker of success, instead encouraging proper effort and recovery to prevent overtraining. Practical examples highlight how to safely approach failure in different exercises for optimal results.

(0:33:29) - Embracing Effort in Training (5 Minutes)

This chapter emphasizes the value of consistent effort in fitness, showing how understanding personal capacity can make challenging tasks feel more manageable over time. Heather and Valerie stress that growth comes from embracing difficulty rather than avoiding it. They encourage focusing on creating tension in muscles and improving movement patterns, with the reminder that everyone’s “best effort” looks different each day. The key message is that showing up and giving your best, no matter the circumstances, is what leads to progress.