If You Want to Build Real Strength, Stop Counting Reps — Start Counting These
How you do anything is how you do everything
Here’s a secret about me — I’m an exercise introvert.
Although I enjoy going to the gym sometimes, it’s not conducive to long-term growth. For me, working out is just as much mental as it is physical.
An intense form of meditation.
Something I find difficult to do when I’m surrounded by people.
Many of my most positive mindsets began as fitness philosophies. Learning to breathe through difficult times. Understanding the power of consistency — or, what ego really is.
Like most things in life, everything is connected.
We often measure fitness success in terms of repetitions or weight. Just like we measure success in life by money or power. But, all are meaningless if you forget their purpose.
To be happy, grow, and feel fulfilled.
Here’s why you don’t need fancy gym equipment to achieve your fitness goals. And why counting reps isn’t a true representation of success.
Thanks to a simple yet powerful exercise philosophy by the famed strength coach Charles Poliquin.
I have a dark past as a gym bro.
I’m thankful for every experience I’ve had in my life — but that doesn’t mean I’m not embarrassed by some of them.
In my early twenties, I was a full-fledged gym bro:
Weekly haircuts, extra small v-necks, and if somebody was using the bench press, rest assured I’d be asking them how many sets they had left… “bro?”
As a teenager, I started working out after one of my classmates outed me for “having boobs”. As the news spread across my school, I knew I needed to make a change.
I looked to reinforce my ego, by building a hardened physique:
- I started with pushups
- Then, moved on to a bench press that had been collecting dust in the garage
Finally, after receiving a year-long gym pass to my local recreation centre, I began lifting real weights.
At first, my regimen consisted of chest and biceps every day. Then, I graduated to heavy squats and deadlifts. Anything to show the world I was not a soft, wounded pre-teen. But a strong, hardened man.
After 10 years of ego-lifting, ego-eating, and a revolving door of shoulder injuries, I hit rock bottom:
- I was in constant pain
- My shoulders curled forward like a hunchback
- My back felt like it was filled with a bag of ropes
**My friends and I never stretched because it was… well, I don’t want to repeat it.
I’m not proud of this phase in my life — but I’m thankful for it.
Because it acted as the catalyst for a major change in my perspective. Toward my body — and my life.
At 25, I stopped lifting weights.
After becoming fed up with my inability to exercise regularly due to injuries, I decided to make a drastic change.
Although it was difficult, I stopped strength training completely to focus solely on getting my body working again.
I started doing yoga, saw a mobility coach, and began prioritizing how I felt over how I looked.
As life often works, this mental shift forced me to reevaluate what was really important in my life. Eventually, I left my high-paying (yet unfulfilling) sales job to pursue a life led by creativity and passion.
Understanding the need for balance in my body helped me understand the need for balance in my life.
I truly believe how you do anything is how you do everything, and the day I looked at exercise as a mindfulness practice as opposed to a way to feed my ego, everything changed:
- My mood improved
- I began to enjoy exercise more
- I became more consistent because I wasn’t constantly getting hurt
And perhaps most importantly, I learned that I didn’t need giant steel plates or fancy exercise machines to achieve my fitness goals.
I had the tools all along.
The philosophy of “time under tension”.
Charles Poliquin is a Canadian strength coach credited with popularizing the concept of time under tension.
The philosophy focuses on maximizing the time muscles are under tension (being worked) as opposed to reps or weight.
- Fat loss
- Muscle gain
- Increased strength
It’s also been shown to help athletes overcome strength plateaus, as it promotes a strong mind-muscle connection.
Prioritizing time under tension is one of the secrets 7X Mr. Olympia, Phil Heath uses when sculpting his massive physique for bodybuilding competitions.
In a recent video, Phil shared:
“The time under tension is what builds this physique… if you can get to each rep of 10 holding it for 5–10 seconds, that’s real strength.”
Instead of counting reps or tracking weight, he prioritizes the time his muscles are under tension while maintaining perfect form. This can be achieved through slow, mindful reps or isometric holds.
It’s incredibly simple — and powerful.
One major key to time under tension, is proper breathing. Because to breathe is literally to live.
Stop counting reps — start counting breaths.
Most of adult life isn’t about finding new answers, but unravelling the web of misinformation we pick up over the years.
Here’s the truth about exercise— it’s a lot simpler than it sounds.
The more you exercise, the stronger you’ll get.
And, the more you’ll enjoy it.
Exercising your muscles creates micro-tears. When these micro-tears heal, your muscles get stronger. It’s the age-old adage of what doesn’t kill you makes you stronger.
Reps, weight, and the types of exercises you do are all vessels to achieve these micro-tears — by putting the muscle under tension. The more often and intensely you can do this (with proper rest and nutrition), the stronger your muscles will get.
The purpose of reps and weight are to put tension on the muscle.
But, somewhere along the way, we began seeing the reps and weights as the goal.
So much so, that it’s become common practice for weightlifters to hold their breath to perform more reps.
This is incredibly counter-intuitive.
Breath is the fuel that powers our muscles:
Our cells are powered by mitochondria, which are responsible for creating chemical energy that powers your muscles. Each mitochondrion is like a little fire that powers your body — and oxygen is… well, the oxygen.
Without it, energy can’t be transferred, and eventually, the cells will die.
Breathing literally supplies fuel to your muscles and creates the energy for everything you do.
It’s why breathing through exercises is so important — it’s what allows the correct muscle to fire and grow. As Phil Heath would say, it’s what creates “real strength.”
So, if you can’t breathe through a rep, stretch, or isometric hold, reduce the weight. It may bruise your ego, but it will build a stronger body.
Since focusing my attention on time under tension, I no longer count reps. Instead, I either count breaths, set a timer, or focus on the feeling involved with each exercise.
After one year of working out like this, I’ve seen increases in:
- Mobility
- Strength
- Flexibility
- Mental focus
- Overall well-being
Not to mention improved posture and decreased muscular pain.
It’s also a great mindfulness practice because you don’t rely on going to the gym, you can work out whenever is convenient for you.
Because our bodies were built to move— anywhere.
You don’t need a gym to work out.
Truth be told, lifting heavy weights isn’t important to me at all. And I won’t be entering any physique competitions anytime soon.
I’m much more interested in functional movement, mobility— and with them, functional strength. Feeling comfortable in your own skin is important, but just like anything in life, you can overdo it.
Researchers at Purdue University found that the optimal income for happiness in America is $95,000 per year.
Anything more, and people begin to lose sight of what the money is for. The reality of life is that money is important — just like ego.
They provide you with passion, motivation, and the desire to better yourself. But, just like reps and weight, they’re merely tools to build a fulfilling life. On their own, they’re meaningless.
The same goes for one’s physique. Many bodybuilders suffer from body dysmorphia as their standards become unattainably high.
At a certain point in your fitness journey, it’s important to ask yourself why you’re working out. Is it to feel confident or be healthy? Or are you filling a void?
At this point in my life, how I look is near the bottom of my list, behind:
- Longevity
- Mental focus
- Emotional well-being
All of which, I can achieve at home, with a few pieces of equipment. In fact, last year, I bought everything I needed with a $200 Amazon gift card:
- Kettlebell
- Pull-up bar
- Exercise bands
- Gymnastics rings
And I don’t even really need them.
Exercise is one of the most available things to us — but we often feel as though there’s a barrier to entry.
Even if you have no equipment at all, simply:
- Going for a walk
- Hanging from a tree
- Sitting in a squat position
- Doing pushups or handstands
Are all amazingly beneficial for your body. Plus, movement performed using only your body promotes healthy posture, flexibility, and mobility.
👉 This is one of my favourite YouTube channels to improve mobility and posture.
Through simple mobility exercises, you’ll find yourself understanding your body better, slowing down, and becoming stronger.
Gentle practices, such as yoga, can be intense strength-building exercises as well when paired with proper deep breathing.
Instead of counting reps or worrying about weight, start counting breaths.
Even without exercise, deep breathing, has powerful benefits on your mind, body, and energy levels.
Final thoughts: life isn’t about the destination.
Like anything in life, how you do anything is how you do everything.
If you wish to lead a more mindful life, start by becoming more mindful of your body.
Instead of trying to reach an ever-moving destination, learn to enjoy the journey.
To summarize, since prioritizing time under tension, I’ve experienced:
- Improved posture
- Increased flexibility
- Reduced muscular pain
- Increased exercise consistency
Not to mention intangibles, such as:
- Better mind-muscle connection
- Enjoying exercise more
- Getting hurt less
- Reduced ego
“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”
Hi, I’m Hudson. I write about living healthier, happier, and more mindfully. To have stories sent directly to you, subscribe to my newsletter. 👇
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