How to stay consistent with your training
4 simple steps that will change your life
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)
etc. - Wednesday — Legs
- Barbell squats, 8 reps, 4 sets (weight X lbs)
- Leg press, 10 reps, 3 sets (weight X lbs)
etc. - Friday — Push (chest, shoulders, and triceps)
- Bench press, 8 reps, 3 sets (weight X lbs)
- Military press, 8 reps, 4 sets (weight X lbs)
etc.
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
Find a time of the day that works best for you. In the morning, during your lunch break, after work, or whenever. A time that you can stay consistent with.
Stick to that time.
After a while, you won’t even think about it, as it will automatically be a part of your day.
Please note that you will have days when you absolutely don’t feel like working out. In the beginning, that will be more often. It’s important to still show up. If it’s going to the gym, go. Use lighter weights, do fewer sets, or whatever gets you through the workout. The important thing is just to show up on those days. Most times you will feel better once you get started.
Then there are days when you just can’t do the workout. You might be sick or you have other obligations. Life happens. That’s ok. It’s just important to know the difference between when you “don’t feel like it” and when you really can’t do it.
Review and adjust
Let’s say you make the plan for one month. After that month, review how it went. Think about everything that went well and everything that didn’t.
Would another time of the day work better? Maybe you feel so good that you want to add one more workout.
Then create the plan for the next month. Switch exercises, adjust weights(or length/time/pace if you’re running), etc. if needed. Anything and everything that takes you closer to your goal.
