How to Set Training Goals Correctly: How the Body Increases Strength and Fitness

Many individuals who regularly follow their usual running or cycling routines find themselves stuck at a performance plateau, failing to improve despite consistent effort. Lilian Kuster, a food and biotechnologist and a trainer at Sportunion Tulln, explains that this stagnation often occurs because the body becomes accustomed to the same stimuli.

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The body gets used to everything.

"The body gets used to everything," Kuster states. "If I start running, I will probably still feel progress. But if I then change nothing and always run the same route, always the same distance, always the same speed, nothing will happen because the body gets used to it." To continue developing, the body requires new challenges, meaning training intensity and duration must be varied.

This principle applies to both strength and endurance training. "You have to keep challenging the body so that something happens," Kuster advises. "But don't overdo it." For those serious about structured training, Kuster recommends performance diagnostics every three months to adjust training zones, whether based on heart rate, wattage, or speed. "A lot can happen in three months if you train in a structured way."

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If I then change nothing and always run the same route, always the same distance, always the same speed, nothing will happen because the body gets used to it.

In strength training, exercises can remain the same for eight to twelve weeks, but the weight should be continuously increased if it no longer feels challenging. The rule of thumb is that the last repetition should still be performed cleanly. After eight to twelve weeks, it is advisable to vary the exercises to stimulate different muscles and prevent the same muscle groups from being overloaded in the exact same way repeatedly.

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You have to keep challenging the body so that something happens. But don't overdo it.

Overexertion can lead to insufficient recovery, which is crucial for muscle growth and repair. "The muscles have to recover, tiny injuries that occur during training must be repaired so that the muscle can grow," Kuster explains. "Depending on the training plan, there must also be recovery days or weeks." Sleep and nutrition are also significant factors in this process.

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A lot can happen in three months if you train in a structured way.