[A] focus on achievement in the here and now usually comes at the expense of slower, more consistent progress. Achievement is so ingrained in our culture that we often ignore progress. (Of course, focusing on progress would ultimately lead to higher achievement, but it’s easy to dismiss that fact when you want to set a new PR today). — James Clear
Atomic Habits author James Clear uses the context of weightlifting to describe the principle of progress versus achievement to advocate for a practice of slow gains.
As he describes it, when we see someone lift heavy, our first question is often “what’s your max?” instead of “how is your training going?”
This as an example of focusing on achievement over progress.
As he observes, our culture generally doesn’t celebrate going up by 1 pound a week. Most people want you to try for 10 or more pounds right now.
James Clear’s Theory of Growth
Clear offers the theory that if you add just one pound a week to any lift, by the end of the year you’ll have added 50 pounds to your lift. In 2 years, according to his theory, you’ll be lifting 100 pounds more.
He asks:
How many people do you know who are lifting 100 pounds more than they were 2 years ago? I don’t know many. Most people are so obsessed with squeaking out an extra 10 pounds this week that they never find the patience to make slower (but greater) long-term gains.
The Myth of Linear Progress
I’m a big proponent of slow and steady growth.
That said, if you actually look at how weightlifters train, you’ll notice that very few follow a process of adding one pound to the bar week after week. Contrary to Clear’s assumption, it’s not because they don’t have the discipline to do so.
Rather, it’s because they know that the path to progress is cyclical, not linear.
This nuance often gets lost within the framework of “slow and steady gains.”
Clear’s theory is an example of the myth of linear progress.
True Progress is Cyclical
Progress is often a process of “one step forward, two steps back, four steps forward.”
Even if you add just one pound a week to the bar, you’ll likely hit a plateau at some point. And that assumes you can actually lift what you lifted last week — which is not a given.
The body isn’t the same every day. Sleep, stress, hormone levels, the weather, and other factors dictate our capacity on any day.
But just because you can’t add one pound to the bar or lift what you lifted yesterday doesn’t mean you’re not making progress.
As my friend Paulette reminds me, the body doesn’t know numbers; it only knows stimulus.
Sometimes maintaining is actually improving — especially for mid-life women, who are losing muscle faster than we can gain it.
Often, the best way to increase your lifts is to decrease the weight on the bar for several weeks, then work your way up.
The Cyclical Nature of Growth
In weightlifting, as in other areas of life, the path of progress follows the rhythm of nature: a period of intense growth is often followed by a regression and plateau. The setback is often a pre-cursor to another burst of growth.
This mirrors the cycle of the seasons: the quick burst of spring is followed by the steady growth of summer, which leads to the decline of autumn and the plateau of winter.
You are a part of nature; there’s no reason to expect your process to be any different.
Rather than aiming for 1% improvement every day (or week), the sustainable path to progress is to follow the rhythms of nature.
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