Not Seeing Results? A Guide to Training with Intention

The Missing Piece to Your Training and Workouts

You’re training regularly, putting in the effort, but the results just aren’t showing. Sound familiar?

One of the biggest reasons people struggle to see progress is that they’re going through the motions rather than training with intention. Having a clear goal and a structured plan to get there is what separates progress from plateaus. Whether you’re aiming to build strength, improve endurance, or master a new skill, training with purpose and focus makes all the difference.

Here’s how to shift from just working out, to training with intention and unlocking real progress.

What Does Training with Intention Mean?

It’s more than just showing up to the gym. Training with intention means every session has a purpose - whether that’s improving a movement, increasing strength, or refining a skill.

Key principles of intentional training:

More than just showing up - Have a clear focus for each training session. Goals can be performance-based (e.g. increasing how much you squat) or skill-based (e.g. getting your first pull-up).
Focus over volume - Smarter training leads to better results. Prioritise good movement mechanics before increasing weight or reps.
Long-term progress - Move away from short-term fixes and build a sustainable training approach.

Common mistakes when training without intention:

• Repeating the same workouts without a plan for progression.

• Prioritising quantity over quality (e.g., more reps but with poor form).

• Randomly picking exercises instead of following a structured plan.

• Avoiding weaknesses and only doing what feels comfortable.

With CrossFit, although workouts are varied, there’s always a plan. Progress can look like completing a workout faster, lifting heavier, or performing movements with better technique. But to notice improvements, you need to train with intention and challenge yourself to push boundaries.

How to Train with Intention for Better Results

Step 1: Set Clear, Measurable Goals

Without goals, it’s hard to measure progress. Define what success looks like for you:

• Strength Goals: Add 5kg to your deadlift in 8 weeks.

• Endurance Goals: Improve your 5K time by 2 minutes.

• Skill-Based Goals: Achieve your first pull-up or learn double-unders.

• Lifestyle Goals: Train consistently 3x per week for 3 months.

Actionable Tip: Write down one goal for the next 8 weeks and track your progress. If you’re a CrossFitter, check the programming for the week ahead and choose classes that align with your goals.

Step 2: Plan Your Workout Week with Purpose

Instead of doing random workouts, structure your week for balanced progress:

Example of an Intentional Workout Plan:

• Monday: Strength-focused CrossFit Class (e.g. Squats, Deadlifts, Presses)

• Tuesday: Conditioning Sweat Class (e.g. interval-based session) or Weightlifting Class (e.g. Clean & Jerk)

• Wednesday: Active Recovery (e.g. mobility, stretching, light cardio)

• Thursday: Skill Development Gymnastics Class

• Friday: Full-body Strength & Metabolic Conditioning

• Saturday: Community Workout / Fun Session

• Sunday: Rest & Recovery

Actionable Tip: Plan workouts in advance and stick to a structure. If you’re training at CrossFit Wrexham, book your classes and commit to your schedule.

Step 3: Track Your Progress (Not Just Your Workouts)

Tracking is essential for measuring progress and staying accountable.

Use a training log, app, or notebook to track:

• Weights lifted

• Workout times & scores

• Movement progress (e.g. first pull-up, first handstand)

• Recovery metrics (sleep, energy levels, soreness)

Actionable Tip: Take five minutes after each session to reflect on what went well and what to improve. If you train at CrossFit Wrexham, add your scores, weights and progress to the Whiteboard or in your Training History to allow you to check your progress. 

Step 4: The Mindset Shift: Quality Over Quantity

Training with intention means listening to your body and avoiding burnout. Instead of just chasing more reps or heavier weights, focus on:

• Better movement - Quality over speed

• Recovery - Rest is part of progress

• Long-term consistency - Sustainable habits lead to lasting results

• Fueling your training - Your nutrition and lifestyle should support progress

Actionable Tip: Give yourself permission to slow down and refine your technique instead of rushing for PRs. They will come!

Take Action: come and Train with Intention at CrossFit Wrexham

If you’re training hard but not seeing results, it’s time to train smarter, not just harder. At CrossFit Wrexham, we help members train with a purpose through structured programming, expert coaching, and a supportive community.

Whether you’re a complete beginner or an experienced athlete, we’ll help you set goals, track progress, and train with intention - and you’ll have a community to keep you accountable.

Interested? Book a No Sweat Intro with me – It’s an informal 30 minute chat to talk about your fitness goals and create a plan for getting started that works for you.

Ready to train with intention? Get in touch today!