The Power of Small Steps

When it comes to fitness, the “all or nothing” mentality is so overplayed. Sustainability is seen as boring or weak. People wear “No Off Days” t-shirts. Influencers post brutal workouts for the world to see. Soreness is a badge of honor.

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Because of this, when many people approach their fitness, they feel the need to overdo it. They start a routine by going from zero to hero…and then fizzle out when they don’t see results immediately.

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If you can relate to this - or if you’re currently feeling frustrated with a perceived lack of progress, I’d like to introduce the idea of micro-progressions.

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If you can get your head around micro-progressions, you don’t look for immediate results or massive (and unrealistic) leaps in performance. Instead, you focus on small steps that, over time, lead to results and minimize burnout and even injury.  

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I mentioned this in my last article…think of it as compounding interest. If you’ve ever read The Sight Edge you know exactly what I’m talking about - small things, done regularly lead to long-term success.

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Here are some reason why micro-progressions work:

• They are easier to sustain. Small, manageable increases are more likely to become habits. We can’t go pedal to the metal all the time.
• The support steady adaptations. In sports science, it’s called progressive overload. By gradually increasing the demands placed on your body, you adapt in a steady, predictable way. Big jumps can lead to injuries and even plateaus.
• They are motivating. If you can do one more push-up this week or hang from a bar for two more seconds, you get a sense of accomplishment, which is a big motivator. But, you need to reflect on how far you’ve come and not compare yourself to what others are doing.
• They reduce burnout.

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In order to implement micro-progressions:

• Identify your current capacity (baseline) and decide on a clear, longer-term goal. For instance, maybe you can back squat 100 pounds now and your goal is to achieve 135 pounds.
• Plan tiny increments. In the example above, this could be increasing the weight by two to five pounds per month.
• Track your progress and celebrate the smallest of wins. Use the Teambuildr app or a journal to enter the weight you use - nothing fuels motivation like seeing how far you’ve come.
• Monitor your recovery. If you’re feeling sore or noticing a dip in performance, stay at your current level before progressing again.
• Adjust as needed. Fitness isn’t linear. It’s OK to scale back, fine-tune technique and maintain rather than push through. When hitting a plateau, many people push harder, punishing themselves with exercise. This only adds to stress.

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A quick note: depending on your biological age and training age (how long you've been working out), weight-related PRs can be few and far between. I haven't seen a PR in years! But, I know I move better, so that's a win.

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Your mindset matters! Seeing each incremental improvement as a victory keeps you in a growth mindset. Instead of “Why can’t I lift 50 pounds more?” you’ll think, “I lifted one more pound than last week—progress!” This perspective shift turns your fitness journey into an ongoing experiment of small successes, making it far more enjoyable and consistent in the long run.

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Micro-progressions may not be as flashy as a 30-pound PR, but they’re far more dependable. By stacking small wins regularly, you not only avoid injury and burnout—you also pave the way for lasting, meaningful progress. If you’re ready to break free from the all-or-nothing cycle of fitness, start adding micro-progressions into your routine. You’ll be amazed at how far those tiny steps can take you.