3. Train to Build Energy, Not Burn It – Rethinking Exercise
READ Time - 3 minutes
The Workout That Changed My Perspective
Years ago, I was midway through a training session when I realised something wasn’t right.
I was pushing hard—maxing out weights, grinding through every rep, chasing that feeling of exhaustion. By the end, I was wiped out. Completely spent. But instead of feeling accomplished, I felt drained.
That wasn’t the first time.
I noticed a pattern: the harder I pushed in my sessions, the worse I felt outside the gym. My energy was tanked. My recovery took too long. And I wasn’t looking forward to my next workout—I was falling out of love with it.
That’s when it hit me: I was training to deplete energy, not build it.
The Two Types of Training
Most people assume that training hard means going all-out, every session. The problem? Going 100% too often burns you out.
There are two ways to train:
Training to Build Energy – You walk out of your session feeling strong, focused, and ready to take on the day. You’re training at 80-90% effort—challenging but sustainable. You recover faster, meaning you can train more often.
Training to Drain Energy – You push to the limit every session, leaving yourself sore, fatigued, and struggling to get through the rest of the day. The result? You can’t train as often because your body is constantly playing catch-up.
I used to live in the second camp, and I see it all the time in gyms. People grinding through back-to-back high-intensity workouts, thinking more effort equals better results. But instead of getting fitter, they end up exhausted, struggling to recover, and often dealing with recurring injuries.
But the ones who thrive? They train smart.
Why 80-90% is the Sweet Spot
At OC (our gym here in Queenstown), we encourage training at 80-90% intensity instead of pushing to the max every session. Here’s why it works:
You recover faster – Which means you can train more often.
You feel energised, not exhausted – Training should fuel your life, not take away from it.
You stay consistent – Because you’re not constantly too sore or fatigued to move the next day.
The best part? Over time, this approach leads to better strength, better fitness, and a body that feels good every day.
The Bottom Line
The goal isn’t to crawl out of the gym barely able to function.
The goal is to train in a way that makes you feel stronger, healthier, and more energised—not just today, but every day.
If you’ve been feeling worn down from endless high-intensity sessions, it might be time to rethink your approach.
So next time you hit the gym, ask yourself: Am I training to build energy, or am I draining it?
Choose wisely.
See You Next Friday
Yours in Health,
Chaz Monaghan - Your Personal Trainer
Whenever you're ready, there are 2 ways I can help you:
Sleep Mastery Course (Online) – Learn the exact framework I use to help clients sleep better, recover faster, and perform at their peak.
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