Would you invest in something knowing that it’s not going to return something to you?

By Sean Redmond

If you invest in a pension fund you wanna know that it pays you back and then some. Our weekly staff training day revolved around making sure that you guys are getting the most out of your investments… Not your financial investments (we warned you not to believe that Prince selling second hand fridge freezers in Siberia)

Investment Scenario Analysis:

  • Scenario A:

You turn up to your weekly exercise class… You go through the motions and get sweaty. You got sweaty every week for the past 6 months, but you don’t feel any fitter or stronger

Did you invest? Does this move the needle towards your goal?


  • Scenario B:

You open up the workout app on your phone to check your workout for the day. 

 It reads “Incline Dumbbell Bench ; 3 sets 10-12 reps 2-3 RIR”

Last week on the “Incline Dumbbell Bench”  you did 3×10 with 9kg. 

So this week you get through your 3 sets of 10 reps this week with 9kg.

Did you invest? Does this move the needle towards your goal?


  • Scenario C:

You run the same lap of the local park every week for the last 4 years. It normally takes you between 30-33 min. Today you did it in 32 min.

Did you invest? Does this move the needle towards your goal?

Evaluation and Action:

  • Scenario A

How hard did you push in this class compared to last week’s? 

How are you measuring your output? 

Did you monitor your heart rate and work at a higher HR this week? 

Did you do more reps this week? 

Did you hold a position for more time than last week?


If the answer is “I don’t know”, then this might have been a cost… Not an investment.

  • Scenario B:

1- By using a rep range 10-12 gives you room to build, the basic idea is that if you can’t do 10 reps, the weight is too heavy and if you can do more than 12 it’s probably too light

2- “2-3 RIR” means 2 – 3 reps in reserve. Basically at the end of the first set you need to ask yourself “Could I do another 2-3 reps if my life depended on it?” if the answer is yes, well done on choosing the right weight… If the answer is more than 3, then you’ve gone a little too light.


If you feel like you could have done more than 15 reps on any given set, then this might have been a cost… Not an investment

  • Scenario C:

Doing the same thing over and over and hoping for a different outcome (as in getting fitter than before) is the definition of insanity. 

So if you’re guilty of running the same loop at the same speed time and time again, then this might have been a cost…. Not an investment.

Looking at all this together it gives you a gauge on how hard each area should be trained.


It’s not what exercise you do… 

It’s the intent behind the exercises that will improve your mobility, longevity, strength, fitness and body composition.

Investment = Exercise done with INTENT and purpose

Cost= Exercises done just cause it’s in Truecoach

Don’t get me wrong, going to the gym 3 days per week and going through the motions is better for you than sitting at home watching Bridgerton.


Unless you push yourself hard in some area you might not get a result ever.

Here’s a handy guide for understanding what training intensities should look like

  • CV

About 150 minutes over 7 days.

About 80% of the time you want to spend in “Zone 2” which is normally a Rate of Perceived Exertion (RPE) 5/10

RPE 5- You should be able to talk, but not speak full paragraphs. You’d need to breath after every sentence or 2

About 20% in “Zone 5”

RPE 9- Unsustainably tough. You can’t talk, and need 20-30 seconds after you finish before you can talk.

  • Strength

About 10-15 total sets per movement pattern over 7 days using an RIR of 2-3

At the end of each set ask yourself 

“If I got an extra year on my life for every extra rep I was able to do, how many would I have done?”

If the answer is more than the recommended 2-3 RIR, go heavier on the next set

  • Mobility

Daily challenging yourself to move into a range that you haven’t moved into before, while keeping it pain free and the non movement parts dead stable.

For example “Hip CARS” You keep the body as still as possible while making a slow and deliberate arm circle that gets bigger with each pass

OK Sean, how do I use this? Do I need to train like a mixture of Lance Armstrong (minus the drugs) and Arnie (minus the drugs) 5 days a week?


Some sessions are going to be easier, some are going to be harder. 

So ask yourself “what is it I need to focus on?”

Then align your actions with your intentions and you will get that sweet sweet ROI.

For example, you might be someone who is moderately strong, but struggles with fitness & mobility. Then this could be how you implement your plan.

Action: Mobility class on Monday

Intention: Push hard on mobility exercises today

Action: Lifting on Tuesday

Intention: Push hard on Strength exercises today

Action: Run club on Wednesday

Intention: Push consistent pace and heart rate (RPE 5) for 30 min today

Action: Rest & Recover on Thursday

Intention: Pushed hard the last few days and need more in the tank for tomorrow 

Action: Lifting on Friday

Intention: Push hard on the warm up mobility exercises, get through the strength work and push very hard on the RPE 9 conditioning at the end.

If you need helping designing your perfect “Longevity Investment Portfolio” know just the “Health Stock Broker”

Here in Elite Gym we specialize in training people over the age of 40 to be stronger, fitter and more mobile so that they get more living out of life… Whatever that means to you.

Click the link below to book a free session to get the ball rolling.

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