You’re Training Hard, But Are You Progressing?

In this episode of Beast Over Burden, Niki Sims and Andrew Jackson answer a real client question that reflects a common modern dilemma: when you love training and want to do it all, how do you know if it’s helping—or holding you back? They unpack the hidden cost of high-volume routines, how recovery bottlenecks progress, and why chasing multiple goals at once can sometimes stall all of them. If you’ve ever wondered, “I’m working hard, but are you progressing?”—this one’s for you.

The Everything Athlete

The episode opens with a lifter who’s doing nearly everything “right”—barbell strength training, zone 2 cardio, HIIT, and more. While their motivation is admirable, Niki and Andrew dig into how enthusiasm without boundaries can lead to long-term setbacks.

They discuss how intensity and volume can start to cannibalize one another, especially in lifters over 30 or with busy lives. Recovery capacity—not willpower—often becomes the limiting factor. This segment helps lifters reassess: Are you progressing, or are you just busy?

When “HIIT” Isn’t Really HIIT

Niki challenges a common misconception: that doing 45 minutes of hard cardio counts as high-intensity interval training. In reality, that’s just extended effort with limited benefit—and it often competes with strength recovery.

Andrew lays out how real HIIT (short, explosive bouts with full rest) is enough to build capacity without derailing progress. Lifters who want to do it all don’t have to cut everything—they just need to program it more intelligently.

Are You Progressing? Check These Signs

This section gets practical: how do you actually measure progress beyond just “feeling good”? Andrew outlines specific warning signs that your recovery is compromised:

• Stalling lifts
• Excessive soreness
• Low motivation
• Interrupted sleep
• Constant hunger or mood swings

If you’re checking off everything in your weekly plan but still not seeing strength gains or improved fitness, the answer to “are you progressing?” might be: not as much as you think.

Fat Loss Without Muscle Loss

The conversation turns to dieting—specifically how to lose fat without sacrificing muscle. Niki gives a clear protocol:

• Keep protein high (~1g/lb bodyweight)
• Train heavy
• Lose slowly (0.5–1 lb/week)
• Avoid crash diets or extreme restrictions

They also remind listeners that dieting itself is a stressor. When paired with high-volume training, it can turn into a recovery black hole. Simplifying your routine during a cut can actually enhance results.

Make Space for Recovery

The final takeaway? Stop cramming your training with everything you could do, and start focusing on what moves you forward. Recovery isn’t passive—it’s a skill. And knowing when to hold back is part of training smart.

Niki and Andrew encourage lifters to zoom out: If the goal is strength, longevity, and freedom—not just fatigue—then the real question is always, Are you progressing? If not, it might be time to do a little less, a little better.