Are You Actually Training—Or Just Moving?
By Sarah L Heringer
Last week in class, I asked a simple question: “Do you know the difference between a warm-up set and a training set?”
The answers varied. Some shrugged. A few guessed. And more than a few said, “Honestly... how do I know?”
It’s a great question—and one that most people never get a straight answer to.
So let’s break it down.
Because whether you're trying to build muscle, preserve bone density, stay sharp as you age, or just feel like your training is doing something—you need to understand the difference between just lifting weight and applying enough effort to create change. and applying enough stress to stimulate adaptation. Whether you’re trying to build muscle, maintain bone density, or stay sharp and strong as you age, the quality of your working sets matters more than how many reps you did or what your spreadsheet says.
What Is RPE?
RPE (Rate of Perceived Exertion) is a 1–10 scale that measures effort. 1 feels like you could do it all day. 10 is your absolute max—you might pull it off once, but it’s the kind of effort that makes your face do weird things and your soul briefly leaves your body.
If your working set feels like a 5? It’s probably not training. Training happens in the RPE 7–9 range—where effort requires focus, breath control, and full-body coordination.
When Does Your Workout Actually Start?
You’re not “training” during your warm-up—you’re preparing to train.
A warm-up set gets your joints ready, reinforces technique, and lets your nervous system calibrate the movement. Warm-ups are essential for all levels—but progress begins when effort enters the picture.
You’re no longer warming up when:
The weight requires your full attention
You feel slowed down in the movement (You are no longer moving like a hot knife through butter)
You can’t hold a conversation without compromising effort
Your RPE climbs into the 7–9 range
Warm-Up Guidelines:
2–3 sets if the load is moderate or familiar
3–5+ sets if building to a heavy top set or haven't lifted heavy in more than a week
On Strength Days: When you see 5x5 programmed, those are your working sets. That means all five sets should be performed after your warm-up is complete and at an RPE of 7 or higher. If you’re feeling strong and recovered, you might build each set slightly—from a 7 up to an 8 or 9. If you’re in a lower recovery window, holding steady at an RPE 7 is still productive.
What doesn’t count? Sets that feel like RPE 5. Sets that feel automatic. If you’re casually knocking out reps and holding a conversation, your nervous system isn’t engaged—and your strength won’t change.
This is the edge: are you lifting just to log the work, or are you lifting to train? If your set feels easy, you’re not applying enough stress to create change. This is where you need to be honest: are you just moving, or are you actually training?
Skipping your warm-up doesn’t make you efficient—it makes you underprepared. This is where missed progress hides: not because the effort wasn’t there, but because the body wasn’t ready to receive it. When your nervous system isn’t primed, the stimulus doesn’t land, and the adaptation doesn’t happen.
What Counts as a “Working Set”?
A true working set:
Requires full attention and breath control
Forces you to slow down and stabilize
Pushes you toward mechanical fatigue—but with control
Feels hard enough that you’d only have 1–3 reps left
If you finish a set and think, “I could do five more”—that wasn’t it. That was still prep.
And if you’re chasing “burn” or exhaustion? You might be missing the mark. Fatigue ≠ effective. Tension under load = adaptation.
Let’s Talk Low Energy vs. Low Recovery Days
Not all “off” days mean the same thing. Knowing the difference helps you choose the right approach without sabotaging your momentum.
Low Energy Day (Mental + Emotional Fatigue)
This shows up as brain fog, emotional flatness, or just feeling “off.” Your body isn’t the problem—your mind is heavy.
You might notice:
Foggy thinking, trouble focusing during your warm-up
Apathy or irritability toward the idea of training
Emotional stress from work, life, or poor sleep
Physical readiness improves as you start moving
Example: You didn’t sleep great, and the day feels like a drag. You still feel okay moving once you start. That’s a Low Energy Day.
💡 Strategy: Train, but start slow. Use your warm-up to reassess. You might find your groove and surprise yourself.
Low Recovery Day (Physical + Systemic Fatigue)
This is deeper. You’re not just low on motivation—you’re physiologically depleted. Your system is under-recovered, and training might make it worse.
You might notice:
Persistent muscle soreness or joint tightness
Breathing feels shallow or harder than usual
Poor sleep but still feeling wired or completely wiped
Frustration or irritation spikes quickly
No improvement after warming up—in fact, it might feel worse
Example: You trained hard earlier in the week, you’re sore in weird places, and everything feels heavy—even the barbell. That’s a Low Recovery Day.
💡 Strategy: Scale or shift. Use lighter movement, cut volume, or opt for active recovery. Recovery is still part of the work.
Quick Rule:
Low Energy Day → Train, with awareness.
Low Recovery Day → Recover, or significantly scale.
Learning how to interpret these signals—without judgment—keeps you consistent, protects your nervous system, and makes your results sustainable.
A Special Note for Women
Especially during perimenopause or menopause, training needs more precision.
Estrogen supports strength, elasticity, and recovery. As it declines, your nervous system becomes more sensitive to intensity and stress. Your window for overtraining narrows—but your capacity to build strength never disappears.
Women may need:
More warm-up sets to feel ready
Longer rest between efforts
More fuel pre-training (especially protein + carbs)
Lower volume, higher intensity per set
Post-training recovery tools (walks, breathwork, cooldowns)
Training smarter isn’t less—it’s just more intentional.
Why 1:1 Coaching Helps You Find the Edge
Most people don’t actually know what RPE 8 feels like. Or they feel it—and panic.
That’s where coaching matters. In a 1:1 setting, a coach can:
Build your confidence under load
Help you explore challenge without collapse
Teach you to read your nervous system in real-time
Create a progression plan that adapts to your body—not just your spreadsheet
Strength is a language—and effort is its grammar. You don’t have to be fluent right away. But you do need someone who helps you learn the rhythm, the intensity, and the timing.
That’s what good coaching is: feedback in real time, safety at the edge, and progress that matches your reality.
And when you’re working at an RPE 8 or above, don’t hesitate to ask your coach for a spot. Not because you're unsure—but because having backup when you're pushing hard is smart, safe, and how we build confidence under load.. You don’t need to be fluent on day one. You just need someone who speaks it.
Final Takeaway
If you’re thinking about your to-do list during a set—you’re not training.
Warm-ups are essential, but the magic begins when the body must be present. When your breath changes. When the weight makes you slow down and focus.
That’s where strength lives. And that’s what we’re here to help you find.
