STOP WORKING OUT AND START TRAINING
I do not like to describe what I do as being “a workout”, because a workout in the minds eye envisions a grind that is pushing to unseen limits for an arbitrary goal. I prefer to use the word “training” because that implies that I am doing things with intent in order to reach a goal or prepare for something, which is exactly what I am doing. I do not exercise as a way to self-flagellation or show off my superior toughness. I exercise so I can be a better version of myself and work towards it for longer.
GOING TO FAILURE
I hear people say to “go to failure” all the time. I used to think this meant to go to absolute failure. However, as I got more educated in sports science and physical training, I learned that the saying of “going to technical failure” is much more accurate. Going to absolute failure is like playing football until you go unconscious. I guarantee that your effectiveness in playing fell away long before you were so burnt out that you couldn’t even jog. If you stopped playing when you noticed your capacity to sprint was diminished, this would be going to technical failure, and therefore, you would be training.
The idea of going to failure and beyond by doing a mechanical drop set is pretty much just training your body to fail. It is exhausting the muscles unnecessarily and will lead to an unnecessarily long recovery time and possibly DOMS, which will further tap into your energy systems and make you start to loathe training. As you get educated, you learn that strength is a skill and every lift we do has a unique system and network of muscle, tendon, and fascia connections that work together to give us power, stability, isometric force, and endurance. Each movement is unique and therefore, going to absolute failure is like running on rims because you wanted to get the most miles out of your tires, despite the rubber being left on the road two miles ago.
START TRAINING
I propose you take a more mature approach to exercising. First of, decide what you want to develop. If it is power, perhaps you should look into Kettlebell swings and snatches. If you want to build endurance, you can do medicine ball slam and burpee superset pyramids. Then develop a list of exercises that look fun and engaging. Make two circuits of three exercises each.
Try to set up each circuit in superset format so you are not working the same muscles twice in a row. For instance, try setting up a circuit that has a pull element, a push, and a leg or abdominal component. If there is an exercise that requires good technique to do correctly and safely, such as a Kettlebell snatch or kettlebell clean & press, I would do that exercise first. Start out only doing 3 sets per circuit, and as you get more endurant, and you feel like you can do more, add another set, if you are up to it.
BE EASY ON YOURSELF
If you want to just have fun and get into shape, find some fun exercises and make a game of it. This is called gamification, and even I do this when I set up my circuits. I like to make a little game of it by using each set to push a little further each time, but being careful not to push too far past technical failure. This will preserve your strength and allow you to recover and be ready for the next day. You should do your best to avoid being tired and beat up by your training. You should feel like you accomplished something and tested your limits, but you should not feel like you failed.
I train with 3 sets, because I feel like any sets past that will just have diminishing returns. I am experienced enough with my own body to know where technical failure is for me. Here is how I handle my circuit sets-
SET 1
Move smoothly with perfect for and “feel out” the exercise. Go to technical failure or just shy of it.
SET 2
Move with added speed in your exercise and go closer to technical failure. Shorten the exercise transition times slightly, if you can.
SET 3
Go for as many reps as fast as practical. Rush to the next exercise as fast as possible and go to technical failure or just beyond. The goal is to beat your sets rep numbers.
After I am done with a circuit set, I rest until I feel nearly fully recharged. If it takes me 5 minutes, so be it. I am practicing not only the movements, but controlling my heart rate and breathing. This is a challenge in focus as well.
HAVE FUN
As I said earlier, I like to make a game out of the training I do. I like to feel out the exercises first, then start going harder and harder, pushing my numbers up each time. You will notice there is a change in your attitude towards fitness, and you will also notice you have more energy, get better results, and just feel better all the way around. You don’t need to grind and go 100% every day to accomplish stuff. You can take it easy and work your way into the exercise. I am not saying that exercise will be devoid of challenges. I am merely saying, that like any recreational sport, you can get exercise and have fun while doing it. Just remember, it is better to be a mile short than go an inch too far. It is about the ability to be consistent in your training, not the most intense.