How to stay consistent with your training

4 simple steps that will change your life

The Nomad Athlete


Photo by Anastase Maragos on Unsplash

If you’re like most people, you’re finding it difficult to stay consistent with your training. You might stay consistent for a week, maybe even a month, but then you start getting inconsistent — maybe even stop altogether.

Here are some things that have helped me stay consistent.

Set a goal

Start off by setting a goal. Lose weight, gain muscle, be able to run X miles, exercise X times per week, feel more energized throughout the day, live longer, or whatever it might be.

This is your motivation, the thing that keeps you going when things get tough.

Make a plan

Based on your goal, make a plan.

Some people hire a coach to guide them and to keep them accountable. Whatever makes you achieve your goal, I’m all for it.

If you’re not using a coach, there’s more than enough information on the web to help you.

When you have enough information to make a plan, sit down and write down all the workouts you will do. If it’s running, write down the exact day and the distance or time and intensity. If it’s weight training, write down the exact day and the exact exercises, including sets and reps (and when you get more familiar with it, write down the weights as well).

Be as specific as possible.

So for weight training, a simplified example could look like this:

  • Monday — Pull (back and biceps)
    - Lat pulldowns, 8 reps, 3 sets (weight X lbs)
    - Bicep curls, 8 reps, 3 sets (weight X lbs)
  • Wednesday — Legs
    - Barbell squats, 8 reps, 4 sets (weight X lbs)
    - Leg press, 10 reps, 3 sets (weight X lbs)
  • Friday — Push (chest, shoulders, and triceps)
    - Bench press, 8 reps, 3 sets (weight X lbs)
    - Military press, 8 reps, 4 sets (weight X lbs)

You get the idea.

Make this plan for 1–2 months at a time, depending on your goal and the exercises you’re doing.

Make it a routine



The Nomad Athlete

Endurance athlete, digital nomad, nerd. Just a normal guy trying to figure out fitness, business, and life.