Training In Seasons: Why Breaking Your Fitness Goals Into Phases Can Make You Stronger and More Resilient

The professional athletes you watch on TV don’t train for everything all at once. They have seasons: off-seasons for strength-building, pre-seasons for skill refinement, and in-seasons for performance. That approach is something I’ve come to appreciate over the years. Recently, I’ve shifted from running four marathons in three years to focusing more on strength training, learning new skills, and building a business.

Right now, I’m in a phase where my primary goals are very different from the ones that got me here. I’m building back my strength in the gym, something that's getting me back to my roots in my first experiences with physical fitness. I’m working toward a 365-pound bench press, aiming for a sub-6 minute mile, improving my nutrition, and preparing for a HYROX event later this year. At the same time, I’m strengthening my mind by diving into my Master’s in Sport Psychology while also building a business around everything I’ve learned.

My biggest challenge has been accepting that it’s impossible to excel at everything at the same time.

The Psychology of Periodization: Why Breaking Your Goals Into Phases Works

The approach I’m taking incorporates both physical performance and psychology. Research shows that the brain works best when it has clear, specific goals that aren’t competing for attention (Locke & Latham, 2002).

Just like physical training, the brain benefits from focused phases of learning and growth. When athletes use periodization, they break training into phases that focus on different aspects such as strength, endurance, skill-building, and recovery. This can be both a boost in performance and a psychological boost as well. Each phase gives the mind something new to focus on, avoiding the monotony of chasing the same goal endlessly.

Studies on goal-setting theory have shown that setting smaller, manageable goals along the way makes you more likely to stay motivated and achieve the larger end result (Locke & Latham, 2002). This explains why my approach of treating my fitness goals as “seasons” has been working.

Embracing Trade-Offs and Mental Flexibility

The hardest part of this process has been acknowledging that my cardio is not what it was when I was marathon training. I’ve had to accept that you can’t peak at everything all at once. The mental side of this approach has been just as important as the physical.

Research on cognitive flexibility—the ability to shift your mindset and adapt to new challenges—shows that it’s essential for long-term progress (Scott, 1962). The ability to change goals, pivot focus, and adjust your approach without losing motivation is a skill that goes beyond fitness. It’s something I’m working on as much in the gym as I am in my academic and professional pursuits.

I must say it is working. I’m getting stronger, learning new things, and finally addressing some mental stressors I’ve been ignoring. The diversity in my goals helps keep me motivated, even when one area feels like it’s falling behind.

The Importance of Mental Breaks

One of the most overlooked parts of training is knowing when to back off. This isn’t just about physical recovery—it’s about giving your mind the chance to shift gears and focus on something new. After three years of intense running and marathon training, taking a break to work on strength and mental growth isn’t just helpful—it’s necessary. That doesn't mean I'm not running these days – I certainly am, and it's something I always hope to do. But the lack of structure and regimented training has been a great mental break.

Taking time away from one area to focus on another creates something powerful: renewed motivation. Knowing that I’ll return to long-distance running with a stronger body and a refreshed mindset makes the temporary trade-off feel worth it.

Lessons You Can Apply

If you’ve ever felt overwhelmed by trying to improve in all areas of your life at once, consider breaking your goals into seasons. Here’s how:

1. Define Your Current Season: What’s your priority right now? Strength? Endurance? Mental health? Skill-building?
2. Accept Trade-Offs: Understand that not everything will be at its peak all the time, and that’s okay.
3. Set Short-Term Goals: Focus on one or two primary goals at a time. Make them specific and achievable.
4. Plan for the Next Phase: When you achieve your current goals, transition to the next season with a clear plan.
5. Be Adaptable: Stay flexible. If life forces a change, adjust your goals rather than giving up on them.

Takeaway

I'm happy that I've been able to build a framework that helps me stay motivated and make progress, even when my goals are vastly different from one season to the next.

Right now, I’m building strength, learning new things, and preparing for the challenges ahead. When I’m ready to return to long-distance running, I’ll be doing so with a stronger body and a more resilient mind.

Your fitness journey doesn’t have to be all or nothing. Treat it like seasons, and give yourself the freedom to excel at different things at different times.

Stay safe, stay healthy!

Martin Foley - Founder, Architecting Wellness