The Key to Progress: Why Repetition Matters in the Gym

If you wanted to get good at something—to see measurable improvements and real progress—what would you do?

The answer is simple: do it over and over and over again.

The Power of Repetition

When it comes to fitness, everyone has different goals. Some people have a clear vision of what they want to achieve, while others are still figuring it out. Regardless of where you fall on that spectrum, specificity is key. The more focused you are, the better your results will be.

The good news? You’ll know if you’re improving. Over time, you’ll be able to lift more reps, more weight, for more time—with better form, less effort, and greater confidence.

My Postpartum Journey & The Unexpected Goal

If you had asked me postpartum if dips were on my priority list, I probably would have said no. But you know what was?

👊 Recertifying my StrongFirst Elite status, which expires this spring.

One of the tests for this certification is the one-arm push-up. To master it, you need strong triceps, delts, core, and chest. And what’s one of the best exercises—besides push-ups—to build those muscles? The dip.

When I started in September, just two months postpartum, I could barely manage two shaky, shallow reps. But I kept at it. Repetition, consistency, and smart programming turned that struggle into strength. Now? I can hit sets of three reps with 18 lbs on a belt—and I’ve achieved my one-arm push-up.

The 4-Week Rule & Why It Works

One of the biggest mistakes people make in their training? Changing things up too often.

Repetition of a structured program (with only slight variation) for at least four weeks is essential for progress. That’s why dips have been a staple in three of my last four programs. The same goes for deadlifts, back squats, and pull-ups.

Does that mean variety has no place in a workout? Of course not. I love mixing things up with a random session (shoutout to @518kettlebellclub), but that’s the exception—not the rule.

💡 Accessory exercises (like core work, isolation movements, and conditioning intervals) can vary to keep things interesting, but the foundation of your program should be built on the big, compound lifts that drive real progress. These are the movements that will get you to your BHAGs—Big Hairy Audacious Goals.

Consistency Builds Resilience

At the end of the day, the workouts that may feel monotonous in the moment are the ones that will move the needle forward consistently. And when life throws unexpected challenges your way? You’ll have the strength, endurance, and confidence to handle them.