The Truth About Bootcamps, Burnout and Getting Back in Shape
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The hardest part of getting back in shape is the discomfort. Burning lungs, tired legs, and that creeping sense of embaressment or doubt. On top of that, most of us are managing old injuries, tight schedules and limited time. We see bootcamp-style classes with 20+ people packed into a gym doing burpees with no end in sight. We hear our friends who train this way say things like “I almost died in my workout!”, “That was so hard!”, “I couldn’t walk for days!”, and we start to wonder: Is this the only way to get back in shape?
The answer is NO.
In fact, the majority of the people in those classes won't stick with them for more than a month. Why? Because they are simply not sustainable. Getting in shape certainly doesn’t happen overnight, but these classes are designed to try to do just that—beat you down and burn as many calories as possible in the shortest amount of time. Sure, you may be able to red-line in the first class of the week, but when you train to the point of failure you are left feeling stiff, sore and unable to put the same level of effort into your workout the next day. You won’t be able to burn as many calories or lift as much weight as you did in the previous workout, which may actually lead to a detraining effect over time. Even worse, your risk of injury raises significantly if you’re constantly under-recovered(1).
Research shows that it takes 48-72 hours to fully recover from a high-intensity workout (2). If you are forced to wait that long to recover every time you exercise, it becomes increasingly difficult to hit your fitness goals over time. Add that to the fact that most of us have a busy schedule with work or kids or both, and you realize that training in the perfect state of recovery just isn’t realistic for the majority of us.
But here’s the good news: there is a better way.
Reaching your fitness goals isn't about training harder, it's about showing up consistently with a plan you can actually sustain. Yes, you do need to challenge yourself to improve, but it has to be in a way that lasts. The best training approach meets YOU exactly where you are. It starts by establishing a baseline of fitness by assessing your performance, setting clear goals and understanding your injury history and unique movement patterns. With the right balance of training volume and intensity, your body can fully recover, adapt and come back stronger every time.
And believe it or not, you can train multiple days per week, pain-free, when you follow this approach. Below is an example of how this process plays out in the real-world:
(this is based on recovery data from my hockey players over the years).
Week 1
Person A burns 235 calories 2x/week = 470 calories/week
Person A reports feelings of perceived recovery to be lower along with higher levels of soreness.
Person B burns 135 calories 3x/week = 405 calories/week
Person B reports feelings of perceived recovery to be moderate along with low to moderate levels of soreness.
Week 4
Person A burns 100 calories 1x/week = 100 calories/week (got injured)
Person A experienced a soft tissue injury and had to remove a training session.
Person B burns 135 calories 3x/week = 405 calories/week
Person B reports feelings of perceived recovery to be high and virtually no soreness.
Over time, Person B adapts to their training program and is actually ready to challenge themselves more with harder training sessions or by adding another training session. Their progress is safe, steady and sustainable. Person A, on the other hand, will either have to start from scratch or worse, will jump right back into their old routine (which, unfortunately, is what most people do).
Putting it All Together
Here is the bottom-line:
Choose the approach that works best for YOU. You cannot out-train a poorly structured weekly routine.
Get professional support. A professional can help establish a training program and routine that accounts for your current level of fitness and allows you to train safely, multiple times per week.
TRACK your progress. In most bootcamp classes, you often can’t log weights, times or reps. The next workout, you don’t have a target to beat and may actually undertrain.
Work hard, but work SMART. You shouldn’t have to peel yourself off of the floor every workout to feel like it "counted". While soreness is common when you first start training, it's actually a poor indicator of an effective workout(3). The best training routine is the one that leaves you feeling strong, mobile and excited to train. It’s the one that makes it worth showing up for.
At ASAP, we’ve built our small-group training program off these very principles—helping busy adults train with purpose, structure and support to build you up for life-long success.
Curious to try it for yourself?
Use code TRYASAP for a free session and experience the difference.
Not quite ready to leave the bootcamp behind? Stay tuned, we've got something brewing that blends that high-energy vibe with smarter, more sustainable programming… (Hint: it’s called Baseline.👀)
1. Soligard T, Schwellnus M, Alonso JM, Bahr R, Clarsen B, Dijkstra HP, et al. How much is too much? (part 1) International Olympic Committee consensus statement on load in sport and risk of injury. Br J Sports Med. 2016;50(17):1030–41.
2. Bishop, Phillip A; Jones, Eric; Woods, A Krista. Recovery From Training: A Brief Review: Brief Review. Journal of Strength and Conditioning Research 22(3):p 1015-1024, May 2008. | DOI: 10.1519/JSC.0b013e31816eb518
3. McHugh, M. P. (2003). Delayed onset muscle soreness: A review. The Journal of Strength & Conditioning Research, 17(2), 434-440.
