Fitness Is About Adaptation, Not Perfection

There was a large open space near our previous home in Cardiff that people tended to use on weekends as a space to run, sit out in sun, or play games with their kids. Seasoned runners and newbies alike would use the half-mile loop that surrounded it to complete laps, my wife and I included.

If you were up early on a weekend for a run or dog walk, you’d likely encounter an elderly man, perhaps in his late 60s or early 70s, practicing his golf swing by hitting balls with his well-used set of irons across the field before it got too busy. Despite the obvious safety concerns of hitting a golf ball 100+ yards into a quiet, but still public area —even for skilled golfers—that was the least of my worries. His swing was, to put it mildly, unconventional: an incredibly short backswing with a wild follow-through that made you anxious at the sight.

Yet, time after time, he landed shots within a few metres of his apparent target. He’d walk the length of the field, a few hundred yards, retrieve his balls, and repeat the process in the opposite direction. It wasn’t aesthetically pleasing—an ugly golf swing by any standard—but the more you watched, the more you realised how effective he was. Every ball landed within the same five or so metre range. He’d collect them and repeat.

You could find a thousand better swings at any local amateur golf club. But would you find as many golfers as consistently accurate at that range? I’m not so sure.

It always stuck with me as to how often we chase this idea of perfection - the perfect swing, the perfect body, the perfect diet, the perfect workout routine. But maybe we’ve got it all wrong? What if it’s less about achieving a singular ideal and more about how we adapt to the challenges we face?

It would be potentially a little foolish to expect an individual possibly in their early 70’s, on a public field, barely after sunrise, to have the rotation and skillset needed to complete a full backswing, or to have complete control over each intricate phase of a pretty rapid movement pattern such as the golf swing. But he clearly found an adaptation that worked for him based on the outcome he was clearly achieving.

Our bodies are remarkable feats of biology designed for adaptation. When we lift weights, our muscles respond by growing stronger to handle the increased load. When we start running, our connective tissues and cardiovascular system build tolerance and endurance over time. This process isn’t about achieving a singular perfect end-goal; it’s about small, constant, gradual adjustments in the right direction.

Think about the premise of evolution for a moment. Species that survive aren’t necessarily the strongest or the most intelligent (I’m still astounded that Pandas have survived this long…), but those most responsive to change. Darwin showed us that adaptability, not perfection, leads to species survival over time.

In the realm of fitness, we might aspire to the physiques we see in social media, actors or actresses on the screen, or in magazines. But often those images represent a narrow definition of perfection, one that’s unattainable for most, often through image manipulation, or the use of pharmacology and surgery to achieve an outcome that’s meant to be perceived as natural. Bodies come in all shapes and sizes, what’s perfect for one may be unhealthy to another.

The idea of adaptation over perfection isn’t just an all-round kinder approach for ourselves; it’s objectionably more effective. When we focus on adapting, we’re listening to cues our bodies are providing, recognising our limits, pushing up against them without over-exceeding our capabilities. It’s sustainable. Chasing perfection, on the other hand, can lead to burnout when the results don’t meet expectations, injuries when we push the limits too far, or giving up altogether when we inevitably fall short of whatever lofty ideals we’ve placed on ourselves.

Professional athletes are a great example of this even at the highest end of performance. Their recovery from injury, especially as they age, isn’t about returning to their previous “perfect” state overnight. It’s about adapting training, sometimes learning new techniques, and gradually rebuilding strength.

Take the example of the British Tennis Player, Andy Murray, after he underwent significant hip surgery that could have ended his career. Instead of accepting early retirement, he adapted his playing style, was more selective in his event participation, altered his training regimen, and managed to extend out his career by a good few more years. Not quite to the same level admittedly, but his journey back to competitive tennis wasn’t about achieving his former perfection but adjusting to his new reality.

This type of adaptation also applies to how we deal with life’s interruptions. Maybe you’ve started a fitness routine and then work gets hectic, or family obligations arise. Instead of completely abandoning your goals because you can’t still keep to the perfectly curated plan you may have had, adapting might mean finding a shorter workout, changing the scheduled time, or trying a new activity temporarily that may fit into your schedule.

This flexibility is what keeps us moving forward. It’s like navigating a detour or traffic incident on a car journey; the route changes, but the destination stays the same. Rigidity, in contrast, can halt things entirely when things don’t go exactly as planned.

In our personal lives, the inability to adapt can lead to stagnation. Embracing adaptation means we’re open to learning, growing, and changing course when needed. The perpetual beginners’ mindset.

So how can we apply this adaptation-focused approach to our health and fitness journeys?

Firstly, set flexible goals. Instead of aiming to run a marathon in a months time having not run before, perhaps depending on your starting point, aim to run 1km, or 5km, increasing over time towards 10kms and half-marathons. Allow your objectives to evolve as you do.

Secondly, be willing to adjust your methods. If a particular exercise causing discomfort, find an alternative that works the same muscle group or movement pattern without any discomfort. In this sense, be exercise agnostic.

If your schedule changes, adapt your routine to fit new time constraints. Consider pairing exercises together (supersets) to cut down on time, or create a workout that has time restriction built in, such as the 30:30 and 20:40 workouts we’ll often use at IFT in time-restricted environments.

Thirdly, celebrate progress over perfection. It’s all relative. Recognise small victories - the few extra push-ups, the quicker heart rate recovery over 60 seconds, the noticeable mood improvement after a week of good sleep and exercising.

Lastly, extend this mindset beyond just your health and fitness routine. Life is full of unexpected changes that you have no control over. My wife and I discovered she was pregnant with our first child the day after we’d just brought home a 6-month old puppy…

Likewise, the uncertainties associated at the time with the previous pandemic and gym closures pushed me into developing the IFT Coaching App and building the In-Person Training Studio we now have. Careers take twists and turns, relationships evolve, and our interests shift. Adapting allows us to navigate these changes with greater resilience.

In nature, adaptation is key to survival. In life, it’s key to growth. By embracing adaption over perfection, we free ourselves from unrealistic expectations and open doors to continuous improvement.

The grey-haired, free-swinging golfer may not have had perfect form, but he was out there, adapting and challenging himself. Perhaps more admirable than any swing faults he may have. Likewise I’ve seen clients who’ve found success not necessarily through conventional means, but by adapting and making consistent progress regardless.

At the end of the day, fitness isn’t a destination marked by a perfect body or an impeccable back squat. It’s a journey of continued adaptation, learning and growth. Just like evolution, it’s about responding to challenges and changing circumstances - not about reaching an unattainable ideal.

So the next time we find ourselves frustrated by imperfections or setbacks, let’s remember that it’s in our ability to adapt that truly defines our progress. After all, both in fitness and life, it’s not about being perfect; it’s about being adaptable.