Consistency Over Optimization
The fitness industry sells complexity. The truth is simpler: showing up repeatedly beats having the perfect plan. Here's why, and how to actually stay consistent.
The Uncomfortable Truth
There's a reason most fitness content focuses on programs, supplements, and techniques — those are interesting to talk about. But the boring, unsexy truth is that adherence explains most of the variance in results between people. The person who trains 4 times a week on a "bad" program will beat the person who trains twice a week on the "perfect" one, every time.
The Optimiser vs The Consistent
| The Optimiser | The Consistent |
|---|---|
| Researches the perfect split for 2 weeks | Starts a simple full-body program on Monday |
| Changes programs every 4 weeks for variety | Runs the same program for 12 weeks with small adjustments |
| Skips the gym if they can't do a full session | Does a 20-minute session when time is short |
| Tracks every macro to the gram | Eats enough protein and mostly whole foods |
| Debates supplement stacks online | Sleeps 8 hours and trains 4x per week |
| Waits for conditions to be perfect to start | Starts imperfectly and adjusts along the way |
Simple Math
104/year
Perfect program, 2x/week average
Moderate progress, many missed weeks
182/year
Good program, 3.5x/week average
Significantly better results, compound effect
200/year
Simple program, 4x/week for 50 weeks
Transformative results over a year
The difference between 104 and 200 sessions per year is nearly double the stimulus. No program tweak can compensate for that gap.
How to Stay Consistent
Show up on bad days
The workouts that matter most are the ones you don't feel like doing. A mediocre session still beats skipping. Reduce the scope if needed — 20 minutes counts. Just don't break the chain.
Reduce friction
Gym near home or work. Bag packed the night before. Fixed days and times. The fewer decisions between you and training, the more likely you'll go. Make the default action "go to the gym."
Keep it boring
Effective training is repetitive. The same movements, progressing slowly. Novelty feels productive but disrupts progression. Save variety for accessory work — keep your main lifts consistent.
Track to stay honest
Log your workouts. Not to optimise — to maintain accountability. When you can see that you trained 3x last week and 4x the week before, you have data instead of feelings.
Plan for disruptions
Travel, illness, busy weeks — they will happen. Have a "minimum viable workout" for those times. 2 exercises, 3 sets each. Something is always better than nothing.
Stop chasing optimal
The optimal rep range, the perfect exercise selection, the ideal rest time — the difference between good and optimal is tiny. The difference between consistent and inconsistent is enormous.
For Beginners
Stop researching and start doing. Any reasonable program works when you're new. Your only job for the first 3 months is to build the habit of showing up. Everything else is a distraction.
For Overthinkers
Researching is procrastination in disguise. Pick a program, commit for 12 weeks, and don't change anything until those 12 weeks are up. You'll learn more from doing than from reading.
For Advanced Lifters
Optimisation matters more at your level — but it still doesn't matter more than consistency. The best periodised program means nothing during the weeks you skip. Protect your training frequency above all.