Quality Training - What Does It Look Like?

What Does Quality Training Actually Look Like?

One of the most common questions I get as a Strength and Performance Coach is:

“What does quality training actually look like?"

To answer this, let’s start by defining what quality means.

“Quality is the degree of excellence related to how the training process or sessions are executed to optimize adaptations and, thereby, improve overall performance."
— Journal of Sports Physiology

The key word in this definition is: adaptations.

If your training isn’t leading to meaningful physical, mental, or skill-based adaptations—then it probably isn’t quality. Below are three key ways to evaluate whether your training truly qualifies as high-quality.

1. Results

Simply put: if you’re not seeing results over an extended period of time (3-6 months), your training probably isn’t working.

Of course, there are exceptions—like temporary plateaus or delayed gains—but if you haven’t noticed any physical, mental, or emotional growth since starting your program, it’s time to reassess.

Signs of poor results:

• No strength gains or performance improvements

• No better movement quality or confidence

• Constant fatigue or nagging injuries

You don’t need daily breakthroughs, but progress should be measurable over time.

2. Understanding

You should understand the process behind your training—at least at a basic level.

This doesn’t mean you need to know every scientific term or programming concept, but you should be able to answer questions like:

• “How does this type of training benefit you?"

• “What is the goal of this training session?"

• “What is the goal for this season?"

If you’re just going through the motions without clarity, you’ll struggle to stay engaged—and you won’t get the most out of your work.

Remember: the more you understand, the more you can buy into the process.

3. Intentionality

If you're paying a coach to help you train, there should be a clear sense of purpose behind every session.

You don’t need a 10-page PDF program—but you should feel that:

• Your coach is attentive and focused during sessions

• Your program has structure and progression

• You’re not doing random exercises just to “fill time”

Red flags to watch for:

• Your coach is on their phone the whole session

• They’re doing their own workout while you train

• Sessions feel aimless and rushed

If you’re self-training, intentionality becomes your responsibility. One way I assess this with athletes is by asking:

“How tired are you, on a scale from 1 to 10?"

If the answer is 8 or higher—and the work was structured and sport-relevant—I generally count that as a quality session.

Not every session has to be the hardest session you’ve ever done. All that matters is that what you choose to work on is done with intentionality and focus.

Final Thoughts

As an athlete, it's critical to evaluate your training regularly. Don’t just “show up and grind”—make sure that grind is actually getting you somewhere.

The athletes who focus on quality work during their early years will eventually separate themselves from the rest of the pack. Talent fades. Effort without direction stalls. But smart, quality training compounds over time.

Questions? Want to Improve Your Training?

Reach out to me directly at tsmithperformance@gmail.com — I’m always happy to help athletes dial in their programming and training approach.