Why Small Wins Lead to Big Results: The Power of Percentages in Progress

Why Progress Is About Percentages, Not Just Numbers
Celebrating 12 Weeks of Growth at BARCH!

This week marks the culmination of 12 weeks of hard work, consistency, and growth in our Test Week. Whether you saw your numbers go up, stayed the same, or experienced improvement in other ways, this blog is here to help you see the bigger picture.

Progress Through Percentages: The True Measure of Growth

When you look at your progress, it’s easy to focus on raw numbers—how much more you lifted or how many more calories you burned. But percentages tell a far more powerful story. They show relative improvement, highlighting your growth regardless of where you started.

Here’s an example:

• You started this block bench pressing 40kg and now lift 42.5kg.
  That’s a 5.6% increase—a huge achievement!

Now, consider someone who benches 200kg. For them to match your 5.6% improvement, they’d need to add 11kg to their lift. The effort and progress are the same, but percentages help us see it in context.

For Those Who Didn’t See Numbers Increase

Progress isn’t always measured by lifting more or burning more calories. Here are other ways you might have improved:

1. Improved Technique:
   Maybe you didn’t add weight to your lifts, but your form got sharper. That’s huge! Better technique means safer lifting, more muscle engagement, and bigger gains down the line.

2. Consistency:
   Did you show up week after week? Consistency is progress. You’re building the habits that will drive future success.

3. Mindset Wins:
   Did you keep pushing on the days you felt tired? Did you try a heavier weight, even if it didn’t go up? Mental growth is just as important as physical growth.

4. Foundation Building:
   Sometimes, a block is about preparing your body for bigger improvements in the future. This might mean focusing on mobility, stabilizing weaker areas, or adjusting to the program.

Progress Through Percentages: Calories Example

Let’s talk about conditioning. Imagine you tested your max calorie effort on the assault bike for 90 seconds:

• At the start of the block, you burned 20 calories.

• By the end, you hit 22 calories.

That’s just 2 calories more, but it’s a 10% increase. Someone starting at 50 calories would need to hit 55 calories to match your improvement.

Whether it’s 2 calories or 5, it’s the same percentage growth. And that’s what matters.

Why Percentages Matter

Focusing on percentages keeps progress in perspective. It’s not about comparing yourself to others or chasing huge numbers every time—it’s about consistent, relative improvement.

Here’s why percentages are so motivating:

1. They Level the Playing Field: Progress is progress, whether you’re lifting 40kg or 200kg.

2. They Highlight Real Growth: Small increases are massive when you view them through percentages.

3. They Keep You Focused on Your Journey: Percentages remind you that every step forward is part of the bigger picture.

Progress in fitness isn’t linear, and it’s not supposed to be. If we all got stronger and faster every 12 weeks, we’d eventually be squatting 200kg more and sprinting through 100 calories in 90 seconds by the end of a decade! That’s not realistic, and frankly, it’s not the point.

Where you are in your life—your age, stress levels, work, family commitments—all plays a role in how you train and what progress looks like for you. Sometimes progress means hitting a personal best, and other times it means just showing up, moving well, and staying consistent. Strength and fitness evolve over time, and so should your goals.

It’s not about being ‘better’ every single session or hitting insane milestones; it’s about being better equipped for the life you’re living now. Training smarter, staying consistent, and making incremental progress over the long term is what keeps you healthy and thriving for years to come. Take Pride in Your Progress

As we wrap up this block, remember:

• If your numbers increased, you got stronger.

• If you maintained your numbers but improved your form, consistency, or mindset, you still grew.

• If you’re laying a foundation for future gains, you’re setting yourself up for success.

Progress isn’t always flashy, but it’s always worth celebrating.