Train smart, not long - why intensity is the key to success

You want progress in your training? Then it's time to shift the focus - away from training duration, towards training intensity. Muscle building begins where the comfort zone ends. In this post, you will learn why short, intense sessions like those at MIKE5 the ideal solution is - and how you can achieve significantly more with less effort.

Strength training only works if you really feel it.

When you train, you want to change something - be it more strength, less body fat, a more athletic feeling in your body, or simply a higher quality of life. But real change does not happen as long as you stay in your comfort zone. The crucial thing is intensity - it is the key to progress.

What does intensity mean in strength training?

In training theory, intensity describes the percentage of resistance used in relation to your one-repetition maximum (1RM). For example, if you train with 80% of your maximum weight, your intensity is 80%.

In everyday life, however, we usually refer to intensity as a subjective perception — how hard the training actually feels. This perception is crucial, because your body only adapts when it receives a clear training stimulus.

Muscles grow only when they are pushed beyond their limits — not through random overloading, but through targeted stimuli that force them to adapt to new demands. When a muscle is regularly pushed to its limit, it responds with growth (hypertrophy) and an increase in strength. Without this stimulus, nothing changes.

Does longer training have more impact?

On the contrary. Many training programs are too long and therefore lose their effectiveness. If you train for 60 minutes but are only half-hearted about it, the training stimulus is often too weak. Short workouts with high intensity achieve significantly more results in less time - especially for amateur athletes.

Short training sessions have not only better results but also some other advantages:

1. Everyday usability: You can always find 5 minutes - even on stressful days.

2. Regularly: Someone who trains regularly achieves better long-term results than someone who occasionally completes long sessions.

3. Quick successes: Tangible progress motivates and makes it easy to stay on track.

4. Minimized effort - maximized effect: No unnecessary baggage, full focus on the essentials.

Why do professionals train with longer sessions, then? Professionals have a significantly higher performance level. To challenge their muscles further, they need to use more volume, additional methods (such as supersets or drop sets), or complex periodization models. They can afford several hours of training — mentally, physically, and organizationally.

For the average recreational or amateur athlete, such training plans are neither practical nor necessary.

Best training for ambitious amateur athletes

For beginners and ambitious hobby athletes, short and intense training sessions are the most effective. The MIKE5 training concept provides the perfect support here. The Big 5 should be performed regularly and with high intensity. Only when you have mastered these exercises can you consider adding additional exercises or increasing training volume.

Conclusion

Less is often more when you do it right! Effort is not the same as strain, but rather targeted overexertion with maximum focus. Those who train with high intensity do not need long training sessions. On the contrary: the shorter and more targeted your training, the higher the training stimulus often is - and the quicker the training results show.

A strong, toned body feeling does not start with hours of training, but with a clear decision - focus instead of wasting time.