Born To Move Part IV
Meeting Your Floor
In the last post we began to unpack some of the underlying ideas behind motivation to exercise. Through practical goal-setting, we can be motivated to develop a consistent exercise routine. It seems simple enough, but I can’t tell you how many fail based on poor goal setting - mostly with setting the bar too high, but sometimes just completely missing the mark on what their goal should actually be. In most cases, “aiming high” and shooting for the absolute top achievement actually sets us up for failure, and re-enforces a pattern that turns us away from exercising at all.
Some time ago I was introduced to the concept of “meeting your floor” in regards to goal setting. This concept can be applied to any exercise activity, but let’s take a simple example like strength training. One might have the goal to begin strength training and/or simply get stronger overall. So, instead of saying “I’d like a 225lb bench press and a 300lb squat”, one might have an initial floor of:
Get to the gym 3-4 days per week
Perform 4-5 exercises per workout in all the major compound movements
Match a similar weight / volume each week for 4-6 weeks, with slight progressive increases
This is the “floor”, or foundation, by which this goal to get stronger will rest upon. As this person progresses in their goal, or for more experienced individuals, the goals can get more granular:
Keep a 135lb deadlift for 5 reps
Be able to do 8 chin-ups
Bench press my bodyweight for at least 5 reps
This doesn’t mean this individual can’t progress the floor upward. In fact, the idea is to move the floor a little higher overtime, therefore effectively executing progressive overload, without overtraining. The person in this example might end up moving the goal to that lofty 225lb bench press, but only after carefully meeting the strength floor week after week. Somewhat more importantly in my mind, a minimum floor also gives an individual leeway when having an off day mentally, lack of sleep, or any of the number of “life” events that can get in the way of our goals.
Establishing a minimum baseline mentally pays dividends in the long run.
To note, with longevity in mind, your floor when you’re 35 might actually be higher than when you were 30, depending on your ability level and progress. I always say goals are extremely subjective, and it’s always up to the individual to develop goals they value. Keep the goals specific to you - but be practical about them, too.
This method ensures a level of confidence for beginners and novice exercisers alike who struggle with keeping a consistent routine. Each week, the pattern of executing meeting a minimum floor goal or set of goals will keep you coming back for more. Further, this establishes exercise not necessarily as means to an end, but as a lifestyle choice that create habits to sustain a lifetime.
Establish a minimum floor.
When in doubt, attempt to meet that floor.
You won’t regret it.
