Tuesday, March 14, 2023


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


IT’S what makes this fitness game so addictive. The chase for progress, the pursuit of strength, weight loss and muscle gain. This is what makes the work we do so rewarding. Sometimes, however, we lose sight of our overall goal and get fixated on one metric in particular. The load we are putting on the bar. Once we start to get stronger, the hunger to add load each session grows stronger. This can be due to a mixture of variables, such as our impatience to progress and even our ego! In this article I will highlight two steps we can take to most efficiently make progress and make that progress count!



Yes, that’s right. Log-booking involves writing down what we are lifting each week, primarily the load we lift and how many sets and reps we complete. This gives us a baseline to work from as we go to our next session. This will help keep us accountable when it comes to taking appropriate progressions each week. It also helps to make sure we are pushing ourselves, some people can be the opposite when it comes to adding load. If you are lifting the same weight for the same reps each week, the likelihood that you are going to be progressing in terms of muscle growth and strength is minimal. In order for muscles to grow and get stronger – they need to be challenged!


Record your sets

This is huge when it comes to making your training most efficient. Recording and analysing your sets  and comparing them to videos with lighter loads will give you a pretty good idea if you have added too much too soon. As a personal trainer, training to be a physio, I myself still do this. There is almost always an improvement of some degree that can be implemented with each movement. Not sure if your execution is where it needs to be? Find someone who does! I always request clients to send videos of exercises to make sure everything is being done safely, efficiently and with adequate intensity.

These are just two small steps we can take to keep ourselves accountable with our training and making sure our progress is done in the most efficient manner. If this is something you struggle with, feel free to reach out to myself on my socials and we can get you on track!

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals.

The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought.

For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on Instagram @coachedbycashel_ or by email – [email protected]

By Cashel Hayden
Contact Newsdesk: 051 874951

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