Compound interest

Improve your health by investing in the law of compound interest

By William Davis Steel Mill Fleming Island

CLAY COUNTY – Compound interest and how it works to make you healthier.

The methods and tactics to get in shape, lose weight or gain muscle are simple. That doesn’t mean they’re easy to put into practice with a busy life, but the principles work and they’re relatively easy to understand. I am a person of analogy. When I give talks, seminars, or train clients, I like to use analogies to describe what needs to happen or how I want them to get where they need to go. One such concept is the law of compound interest.

When you hear the term “compound interest,” it conjures up visions of dollars and cents. Most people understand this philosophy. If you put money in an interest-bearing account, it will continue to grow. Not only from the money you store, but also from the interest it earns while sitting in the account. The more money stored in the account, the more interest you will receive. It’s a simple concept and guess what…. the same theory works with health and fitness. I will give you some examples of how this can work for you.

The example of strength: To build lean muscle and burn fat, you need to lift weights and incorporate resistance training. The stronger you are, the more weight you can safely lift and the more reps you can perform in a given workout. The result is a more “toned” physique, and yes, that’s for all those women who are afraid to lift because they assume it will bulk them up. It’s not true and you’ve been sold a lie for many decades. So let’s take the example of a bench press. Let’s say you lift 100 pounds for five sets of five reps (that’s 25 reps total). 25 x 100 pounds equals 2,500 pounds of weight moved in this workout. This total amount is called volume. So if after a few weeks you can lift 110 pounds for the same 25 reps, your volume goes from 2500 to 2750. Same timeframe for the workout, but your body has adapted to put in more work. Do this over the course of a year and the total volume is staggering. Not to mention the extra strength and cosmetic changes to the body.

The example of weight loss: Same theory but the calculations are slightly different. We know that in order to burn fat and lose weight, we need to be in a calorie deficit. So if you currently eat 2000 calories a day and reduce it to 1500 calories a day, you will begin to lose weight. Want more “interest” with that? Add more activity with things like walking, exercising, gym class, and swimming and you’ll burn even more calories than before, which will contribute to your calorie deficit. Do this for a while and five pounds lost can become 25 pounds lost. Not only that, but you will lose some sugar or alcohol cravings. All of these factors will add to your compound interest.


This method works with anything related to your health and well-being. Want to run a marathon? You should probably learn how to run a mile efficiently, then repeat that process while slowly adding mileage as your body adapts. You would never try to get off the couch and run 26.2 miles.

You need to understand that the work done over a period of time is what counts. Slowly increasing your stimulus over time through things like extra load, more reps, more time spent on a task, shorter rest periods all add up to the main goal. Every good decision is like money in the bank. Any wrong decision is a withdrawal. If you make more deposits than withdrawals, you will get a better result. So take each day to make your good deposits while doing your best to avoid costly withdrawals and you will be a healthier human being.

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William Davis has been in the fitness industry for 10 years and has run Steel Mill Fleming Island for seven years. He is also a US Weightlifting and US Powerlifting Club Sports Performance Coach, Level 2 CrossFit Coach, PN Nutrition Coach, CrossFit Weightlifting Coach, Aerobic Capacity Coach, Movement Coach and mobility and rowing coach.