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Understanding the Difference Between Exercise and Training: Unlock Your Potential

Updated: 7 days ago

Personal Trainer Trains clients with Barbell training in a gym

Not all exercise is training. While exercise is any activity that breaks your body from a resting state, training is a structured approach to exercise designed to achieve specific adaptations according to your goals. Understanding this distinction can be crucial in your fitness journey, especially if you aim for targeted results (aren't we all?) rather than random physical activity (you shouldn't be).

Never Quit the Gym Again

If you've ever started working out, quit, regretted it, but didn't return anyway, you're not alone. Ninety percent of people quit the gym within the first 90 days. The main reason is that they go to the gym and exercise but don't train. Read on to understand the difference and how this knowledge will ensure you never quit the gym again.

What is Exercise?

Exercise encompasses any physical activity that disrupts your body's homeostasis, ranging from a brisk walk in the park to an intense weightlifting session. The primary goal of exercise is often immediate benefits, such as burning calories, improving mood, or enhancing cardiovascular health. Exercise is essential for overall health but will only lead to significant long-term adaptations when structured and progressive.

What is Training?

Training, on the other hand, is a systematic approach to exercise. It involves planned and organized workouts, weeks, and series of weeks designed to elicit specific physiological adaptations. Whether your goal is to build muscle, improve endurance, or enhance athletic performance, training focuses on long-term outcomes. For training to be effective, it must follow a structured plan that includes progression, periodization, and recovery.

The Principle of Progressive Overload: The Difference Between Training and Exercise

A fundamental concept in effective training is the principle of progressive overload. This principle states that to continue making gains, whether in strength, endurance, or other fitness metrics, you must gradually increase the demands on your body. This can be achieved by:

  1. Increasing Weight: Gradually lifting heavier weights.

  2. Increasing Volume: Adding more sets or repetitions.

  3. Increasing Intensity: Working out at a higher percentage of your maximum capacity.

  4. Decreasing Rest Intervals: Reducing the rest time between sets.

By adhering to progressive overload, your body adapts to the increased demands, improving strength, muscle size, endurance, or other targeted abilities. When your exercise is random it is highly unlikely that progressive overload is happening, when Loads are intelligently prescribed in a training program, your fitness will definitely trend up.

How to differentiate random Exercise vs Training

The Role of a Personal Trainer

Navigating the complexities of training can be challenging. Working with an expert personal trainer can make a significant difference. Personal trainers bring a wealth of knowledge and experience to help you design a training program that aligns with your goals. At StratFit, we provide:

  • Customized Training Plans: We design tailored programs based on your fitness level, goals, and any specific needs or limitations using our proprietary training software, StratFit Digital.

  • Proper Technique Instruction: Ensuring you perform exercises correctly to maximize effectiveness and reduce the risk of injury.

  • Motivation and Accountability: Keeping you motivated and accountable to stay on track with your training.

  • Progress Tracking: With StratFit Digital, we autoregulate your program in real-time during every session and perform regular fitness assessments to monitor your progress and make necessary adjustments to your plan.

Finding the Best Gym Experience in Kansas City

Finding the right environment is crucial if you're looking to take your fitness journey to the next level. At StratFit, all the elements for your improvement come together. Our studio in Kansas City provides more personalization and focus to your training experience, uniquely blending elements of comfort, sophistication, and elegance with a weightlifting hall vibe.

Personal Training in Kansas City

Personal training can be a game-changer for those serious about achieving their fitness goals. With the guidance of a professional, you can ensure your training program is effective and aligned with your objectives. Whether you're a beginner or an experienced athlete, at StratFit, we will optimize your workouts, keep you motivated, and guide you to achieve your goals.


Understanding the difference between exercise and training is critical to achieving your fitness goals. While exercise is the elemental component of health and fitness, training is essential to drive specific adaptations for your unique fitness journey based on your particular goals.

By adhering to the principle of progressive overload and understanding your purpose, at StratFit, we will design a precise training program to ensure your efforts are effective and aligned with your objectives.

If you're in Kansas City, our fitness studio will provide the ideal environment and support for your success. Transform your fitness journey and reach new heights.

Start with us now by visiting our Studio!

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