The Importance of Work Capacity in the Gym
📝 To steal a simple definition from Vern Gambetta, work capacity can be thought of as a three-fold quality: 1) the ability to tolerate a high workload, 2) the ability to recover from a workload, and 3) the ability to resist fatigue.
💯 Simple? Sure. Important? Absolutely.
Here’s why each component matters:
1️⃣ The ability to tolerate a high workload. From a training standpoint, being able to tolerate a high workload means being able to handle more volume, train at higher intensities, and do more “work” (by definition), which – all else being equal – equates to greater gains in strength, hypertrophy, and performance as the body becomes accustomed to progressively increasing demands.
2️⃣ The ability to recover from a workload. To piggyback on the previous point, being able to recover more efficiently and effectively is one of most impactful variables on training. In the short-term, better recovery in between sets means that you can perform more work without hindering performance. In the long-term, being able to speed up the recovery process in between training sessions or practice/competition means you can train/compete more often without crippling yourself or frying your nervous system.
3️⃣ The ability to resist fatigue. From a muscular standpoint, being able to resist fatigue is valuable in that it 1) enables you to maintain peak performance over the course of multiple sets of an exercise, and 2) makes it “easier” to push through more grueling, long-duration sets that rely on muscular endurance. From a cardiovascular standpoint, being able to resist fatigue enhances training efficiency as you can recover more effectively in between sets of an exercise (instead of sucking wind for three minutes and wasting training time).
⏩ How to do it? Go on walks, ride a bike, sprint, push some sleds, do strongman circuits, swim, etc. Sometimes, go hard and keep it short. Other times, take it easy and go for longer periods of time. Rinse and repeat.
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