Stop Spinning, Start Winning - Two Simple Changes To Get Better Results

Okay, that’s a little clickbaity. I don’t want you to stop spinning per se, but 'Cut down the amount you're spinning and start winning’ doesn’t have the same ring, does it?

Now that’s out of the way, let me explain what I mean and why you can do less and get more from the gym.

Let’s think about where you’re at now - you probably do multiple classes per week, body conditioning, spin, maybe some form of Hyrox because who the fuck isn’t (me). Which is great, the fact that you’ve built a habit of attending classes gives you the perfect platform to get the results you’ve always wanted.

Now, let’s discuss two reasons they aren’t producing the results, yet…

Reason 1 - Tracking

For our bodies to continue to develop and improve, we need to strive for progressive overload, which simply means making things more challenging over time, whether that’s more weight on the bar, more sets, more reps, less rest etc.

During group fitness classes, which change every session (in most cases), it’s hard to remember what weights you lifted on each exercise.

For example, in your last body conditioning class, you did a dumbbell chest press, it’s possible that you may not do that again for another 3 weeks. Two problems here:

Number 1 - You’re not providing the muscle enough stimulus to grow (more on that in reason 2).

Number 2 - Will you remember what weight you lifted? You’ve slept since then.

Staying on the training side of things, ideally, you want a consistent routine a few times a week, where you can track your exercises and aim to progress over a few months.

To wrap up the tracking side, and I’ll probably do a separate post on this as it’s a biggie - You can do all the classes on your gym's current timetable, but if there’s no change to your dietary habits, then you are pissing in the wind. This doesn’t mean tracking every single calorie (I do recommend this for some), but having some form of self-awareness of your current eating habits, this can be as simple as writing down what you eat, and monitoring it, or having a coach look at this for you. It can certainly be an eye-opener and may just be the thing that helps you hit your goals.

Reason 2 - Intensity

Before you think - Hang on, I come out of spin and I’m drenched in sweat, I definitely work hard! That’s probably correct in most cases, although I see a few of you going through the motions like it’s a Sunday bike ride ;-), but back to my point, I’m not talking about how tired you feel. I’m talking about the kind of intensity that challenges your muscles in a way that drives change, like building strength, increasing muscle, and improving body composition (less body fat, more muscle). Do your spin classes to improve your general health, your cardiovascular endurance, or if you enjoy them, but even if your goal is fat loss, train to build muscle.

Why?

It doesn’t just shape your body—it helps you burn more calories, even at rest. The more muscle you have (and I’m not talking bulky bodybuilder muscles), the more efficient your metabolism becomes.

More importantly than that, when you lose fat without building muscle, you just end up… smaller. Not necessarily stronger, more toned, or more confident in how you look.

How do you do this?

Not on a spin bike or in a body pump class, it’s in the gym following a structured programme where you control the sets and reps, the intensity, the tempo, and the rest period.

You should know what’s coming each session, and go into them sessions with the mindset of challenging yourself to improve what you did on your last lift. And If the thought of doing the same routine over several months sounds boring to you, that’s where your classes supplement your programme, sure include some additional classes to mix things up, but your structured programme alongside your awareness and improvements of your nutrition is where the magic happens, mix that with consistency and I guarantee you’ll get results.